Chard

Beta vulgaris cicla

Chard is a vegetable whose leaves and stems are eaten. It is tender when raw and can be boiled, simmered, sautéed, stewed, stir-fried, or used as a wrap.

Plant-based
Gluten-free
No listed allergens

About the plain ingredient, not packaged products; general information, not medical advice. Details

Category: Vegetables
Part used: Leaf, stem
Family: Amaranthaceae
Texture: Tender
Dishes: 1 in the catalogue
Energy: 19 kcal per 100 g

Photo: RuinDig/Yuki Uchida · CC BY 4.0 · Wikimedia Commons

In the kitchen

How to use chard

Typical ways to cook or use it

Boil simmer
Raw
Saute
Stew
Stir fry
Wrap

Preparing it

Swiss chard stalks are often prepared separately from the leaves.

Cooking with it

Cooking reduces chard's bitterness.

Flavour

Taste and texture

Texture, raw

Tender

Nutrition

What 100 g of chard holds

Per 100 g, raw. Averages from USDA; real values vary by variety, season and growing conditions.

Protein 31%Fat 3%Carbohydrate 65%of the macronutrients by weight

Nutrition per 100 g of chard, raw
Energy	19 kcal · 79 kJ
Protein	1.8 g
Fat	0.2 g
of which saturated	0.03 g
Carbohydrate	3.7 g
of which sugars	1.1 g
Fibre	1.6 g
Sodium	213 mg
Cholesterol	0 mg

Nutrition per 100 g of chard, raw: minerals and vitamins
Potassium	379 mg
Calcium	51 mg
Iron	1.8 mg
Magnesium	81 mg
Zinc	0.36 mg
Vitamin C	30 mg
Vitamin A (RAE)	306 µg
Folate	14 µg

Source: USDA FoodData Central (food 169991), public domain. Minerals and vitamins are listed only where USDA measured a non-zero amount.

Good to know

Diet and allergens: chard in detail

These notes describe the plain ingredient. Packaged and prepared products vary, so read the label; for allergies and medical diets ask a doctor or dietitian.

Allergens: None of the 15 listed allergens foundChecked and not found: soy, eggs, fish, milk, lupin, wheat, celery, sesame, mustard, peanuts, molluscs, sulphites, tree nuts, crustaceans, gluten cereals.
Animal origin: No animal ingredients foundChecked and not found: egg, fish, meat, dairy, honey, insect, gelatin, poultry, bone char, shellfish, other animal, animal fining, animal rennet.
Gluten: None
Alcohol: None
Caffeine: None
Pork: None

Around the world

What chard is called

Names in 6 languages, from Wikidata.

Italian
bietola
Russian
мангольд
Arabic
السلق
Japanese
フダンソウ · チャード · スイス・チャード
Catalan
bleda
Slovenian
blitva

Sources and credits

Data

GlobeCooks editorial: descriptions, kitchen notes and classification, written by GlobeCooks from checked sources
USDA FoodData Central (Foundation, SR Legacy): nutrition values (Public domain (US government work, CC0))
Wikidata: names, classification and dishes (CC0 1.0)
Wikimedia Commons: photos

Wikidata item: Q36823285

Photos