Vegetable
Swiss Chard
A colorful leafy green full of magnesium and potassium that gently supports healthy blood pressure.
📊 How it ranks (our editor score) — 89/100Tap to see the breakdown
🌱 What it is
Swiss chard is a leafy green in the beet family, known for its glossy dark leaves and bright red, yellow, or white stalks, with an earthy flavor similar to spinach.
✨ Why it's good for you
- May help support healthy blood pressure with magnesium and potassium
- May help support strong bones with vitamin K
- May help supply iron and antioxidants
- May help support healthy eyes with vitamin A
🥗 Nutrition
Per 1 cup cooked (175g) · about 35 calories
- Vitamin K 573mcg
- Magnesium 150mg
- Potassium 961mg
- Vitamin A 214mcg RAE
Source: USDA FoodData Central
🥄 How to use it
Sauté the leaves and tender stems with a little olive oil and garlic until wilted, just a few minutes.
How much: A practical serving is about 1 cup cooked a few times a week as part of a varied, plant-rich plate.
Show full details & how to prepare it
Swiss chard is a leafy green with glossy leaves and bright, ribbon-like stems of red, gold, or white. Beneath the color it is quietly mineralA natural building block your body needs in small amounts, like calcium or magnesium. More →-rich, carrying generous magnesium and potassium — two minerals the body leans on to keep blood vessels relaxed and blood pressure in a healthy range.
The leaves also bring plant iron and folate for healthy blood, plus fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → and steady, slow-releasing carbohydrate that fit well into a blood-sugar-friendly plate. A quick sauté wilts both leaves and tender stems while keeping their nutrients largely intact.
Chard is a very safe everyday vegetable. Like other dark greens it is high in oxalates and vitamin K, so those who form kidney stones should keep portions modest, and anyone on a blood thinner should keep their leafy-green intake steady and informed by their doctor.
Ways to prepare it
⚠️ Cautions
- Chard is high in oxalates, so those prone to kidney stones should enjoy it in moderation.
- It is rich in vitamin K, which can interact with blood thinners — keep intake steady and tell your doctor.
- Wash well and cook lightly; very large raw amounts may be hard on sensitive stomachs.
📚 What others say
- Long-grown Mediterranean leafy vegetable
- Studied for magnesium, potassium, and blood pressure
Learn more
🕊️ A word of encouragement
Color and goodness woven together — a reminder that caring for the body can also be a quiet delight. Receive each bright, simple meal as a small mercy.
💬 Ask Remy about Swiss Chard
📚 Resource confidence
Based on mentions in health references
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