| PRIMARY MICRO NUTRIENTS | Vitamin A, Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium, Iron, Manganese, Copper |
| SECONDARY MICRO NUTRIENTS | Vitamin B2, B6, Folate, Calcium, Phosphorus |
| NUTRITIONAL HIGHLIGHTS and NOTES |
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| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS |
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| PLANT FAMILY | Chenopodiaceae. Related to: Beets, Spinach, Swiss Chard |
| DANGERS | High amounts oxalate: calcium binding and kidney stones |
The Nutrient-Rich Way of Cooking Swiss Chard
Try boiling Swiss chard as this brings out a sweeter taste from the chard (by freeing up acids and allowing them to leach into the boiling water). Discard the boiling water after cooking.
Quick boiling follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid.
Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add chard to the boiling water. If stems are more than 1-inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam.
Remove Swiss chard from pot, press out liquid with a fork, place in a bowl, toss with our Mediterranean Dressing, and top with your favourite optional ingredients.
| RDA | Chard, swiss, raw | % RDA | ||
| Nutrient | Unit | per 100g | ||
| Water | g | 3700 | 92.66 | 2.5% |
| Energy | kcal | 2600 | 19 | 0.7% |
| Protein | g | 90 | 1.8 | 2.0% |
| Total lipid (fat) | g | 87 | 0.2 | 0.2% |
| Carbohydrate, by difference | g | 224 | 3.74 | 1.7% |
| Fiber, total dietary | g | 38 | 1.6 | 4.2% |
| Sugars, total | g | 1.1 | ||
| Minerals | ||||
| Calcium, Ca | mg | 1000 | 51 | 5.1% |
| Iron, Fe | mg | 8 | 1.8 | 22.5% |
| Magnesium, Mg | mg | 420 | 81 | 19.3% |
| Phosphorus, P | mg | 700 | 46 | 6.6% |
| Potassium, K | mg | 470 | 379 | 80.6% |
| Sodium, Na | mg | 213 | ||
| Zinc, Zn | mg | 11 | 0.36 | 3.3% |
| Copper, Cu | mg | 0.9 | 0.179 | 19.9% |
| Manganese, Mn | mg | 2.3 | 0.366 | 15.9% |
| Selenium, Se | µg | 55 | 0.9 | 1.6% |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 90 | 30 | 33.3% |
| Thiamin | mg | 1.2 | 0.04 | 3.3% |
| Riboflavin | mg | 1.3 | 0.09 | 6.9% |
| Niacin | mg | 16 | 0.4 | 2.5% |
| Pantothenic acid | mg | 5 | 0.172 | 3.4% |
| Vitamin B-6 | mg | 1.7 | 0.099 | 5.8% |
| Folate, total | µg | 400 | 14 | 3.5% |
| Choline, total | mg | 18 | ||
| Betaine | mg | 0.3 | ||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% |
| Vitamin A, RAE | mcg | 900 | 305.8 | 34% |
| Vitamin E, total | mg | 15 | 1.89 | 12.6% |
| Vitamin D | IU | 600 | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 830 | 691.7% |
RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
USDA food database: http://ndb.nal.usda.gov/ndb/
Other information sources:
World’s Healthiest Foods – an excellent online food and nutrition encyclopedia
Self Nutrition Data: an online nutrient breakdown of foods
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