Calories in Swiss Chard
Swiss chard is a nutrient-dense leafy green vegetable known for its colorful stalks and large, tender leaves. It is an excellent source of vitamins K, A, and C, and contains a unique variety of antioxidants including betalains.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 1.8g | 3.7g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 5 | 0.5g | 1.1g | 0.1g |
| 1 leaf (48g) | 1 leaf (48g) | 9 | 0.9g | 1.8g | 0.1g |
Health Benefits
Supports bone density due to its high concentration of Vitamin K.
Promotes eye health through antioxidants like lutein and zeaxanthin.
Helps regulate blood sugar levels via syringic acid, which inhibits certain enzymes that break down starch.
Nutrition Tips
- Swiss chard is exceptionally high in Vitamin K, which is vital for bone health and blood clotting.
- Do not discard the stems; they are fully edible, crunchy, and contain additional fiber.
- Cooking Swiss chard can help reduce its oxalate content, which is beneficial for those prone to kidney stones.
- Pair Swiss chard with a source of healthy fat, like olive oil, to improve the absorption of its fat-soluble vitamins.
- Be mindful of the sodium content; Swiss chard naturally contains more sodium than most other leafy greens.
GAYA Tracking Tip
For the most accurate tracking, photograph the Swiss chard before it is mixed with other dense ingredients. If it's sautéed, GAYA can better estimate the volume if the leaves are not overly compressed.
Frequently Asked Questions
How many calories are in a cup of cooked Swiss chard?+
One cup of cooked, boiled, and drained Swiss chard contains approximately 35 to 45 calories, depending on how well it is drained.
Is Swiss chard good for weight loss?+
Yes, it is very low in calories and high in fiber, making it an excellent volume food that helps you feel full without adding many calories.
Can you eat Swiss chard raw?+
Yes, young Swiss chard leaves are great in salads. However, mature leaves can be slightly bitter and are often preferred cooked.
Track Swiss Chard calories with just a photo
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