Swiss Chard
Serving size: 1 cup cooked (175g)
Why Eat Swiss Chard?
Swiss chard is a magnesium and iron standout among leafy greens, providing 36% of your daily magnesium and 22% of your iron per cooked cup. Its colorful stems (red, yellow, orange) contain betalain pigments with potent antioxidant properties.
Swiss Chard contains 2.2x more vitamin k per serving than Kale.
At a Glance
Nutrient Fingerprint
Swiss Chard's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin K (% DV) vs similar Greens
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Swiss Chard per serving (1 cup cooked (175g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Swiss Chard
Storage & Selection Tips
How to Select
Look for crisp, vibrantly colored stems and leaves without wilting or brown spots. Rainbow chard offers variety, but all colors are similarly nutritious.
How to Store
Wrap in damp paper towels and store in a plastic bag in the crisper. Don't wash until ready to use.
Shelf Life
Fresh chard lasts 3-5 days refrigerated. Cook stems and leaves separately—stems take longer.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Swiss Chard Appears in These Nutrient Guides
Magnesium
36% DV per serving
Iron
22% DV per serving
Vitamin C
36% DV per serving
Calcium
8% DV per serving
Zinc
5% DV per serving
Folate
4% DV per serving
Choline
9% DV per serving
Fiber
13% DV per serving
Potassium
20% DV per serving
Vitamin A
60% DV per serving
Vitamin K
477% DV per serving
Selenium
3% DV per serving
Vitamin E
22% DV per serving
Manganese
26% DV per serving
Phosphorus
5% DV per serving
Copper
33% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
15% DV per serving
Niacin (Vitamin B3)
4% DV per serving
Pantothenic Acid (Vitamin B5)
6% DV per serving
Vitamin B6
6% DV per serving
Protein
7% DV per serving
Sodium
14% DV per serving
Beta-Carotene
106% DV per serving
Lutein + Zeaxanthin
193% DV per serving
Leucine
7% DV per serving
Isoleucine
21% DV per serving
Valine
11% DV per serving
Tryptophan
11% DV per serving
Lysine
10% DV per serving
Similar Foods (Greens)
Compare Swiss Chard
See how Swiss Chard stacks up against another food, nutrient by nutrient.
Swiss Chard Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.