Swiss chard may not get the same attention as reliable spinach or trendy kale, but it deserves a spot in produce conversations.
This colorful leafy green is packed with nutrients and offers a mild, slightly earthy flavor.
And because the leaves cook quickly and the stems add texture, it’s an easy, healthy vegetable to cook at home that works in everything from soups to salads and grain bowls and pasta dishes.
It’s also an affordable way to add more variety, often costing between $3 and $4.50.
A 2021 study in Critical Reviews in Food Science and Nutrition found Swiss chard may support health by providing fiber, vitamin C, magnesium, potassium, and antioxidant plant compounds that can aid digestion, immune function and even heart health.
One serving of Swiss chard – typically 1 cup cooked – has just 35 calories, but packs 477 percent of your daily vitamin K needs, 22 percent of your daily iron needs and 35 percent of your daily vitamin C needs.
Another win is that 1 cup of cooked Swiss chard provides about 4 grams of fiber, which can help manage diabetes, obesity and inflammation.
‘Swiss chard is a bit of an underdog in the produce aisle,’ Jessica Cording, a dietitian in New York and New Jersey, told Daily Mail.
Swiss chard is a leafy green is packed with nutrients and offers a mild, slightly earthy flavor.
‘It’s incredibly nutritious, but because people aren’t always as familiar with it as other leafy greens and aren’t sure how to cook it, they often pass it by. They often expect it to be bitter but it’s quite mild in flavor.’
She also offered a bonus method to reap the benefits of this leafy green.
‘To improve iron absorption, you can pair Swiss chard with vitamin C-rich foods like citrus, strawberries, bell peppers or tomatoes,’ said Cording.
How to Prep Swiss Chard
Swiss chard stems are tougher and more fibrous, like celery, while the leaves are more tender and cook faster, said Whitney Linsenmeyer, a registered dietitian and an assistant professor of nutrition and dietetics at Saint Louis University in Missouri.
For most recipes, she recommends separating the stems from the leaves by holding the base of the stem in one hand and stripping the leaves off with the other.
The stems are fully edible and can be diced before cooking, while the leaves can be chopped or torn into smaller pieces.
Cooking Tips for Beginners
To cook, Linsenmeyer, who is also a spokesperson for the Academy of Nutrition and Dietetics, said to separate the stems and leaves, dice the stems and tear the leaves into 1-inch pieces.
Next, sauté the stems in olive oil or butter until tender, about 5 minutes, and then add the leaves and a splash of liquid, such as vegetable or chicken stock or white wine.
Finally, she suggests to season with salt, black pepper, and red chili flakes, then cook until the liquid mostly evaporates and the leaves are tender, about 10 minutes.
One serving of Swiss chard – typically 1 cup cooked – has just 35 calories, but packs 477 percent of your daily vitamin K needs, 22 percent of your daily iron needs and 35 percent of your daily vitamin C needs
Swiss chard can easily be swapped for spinach or kale in recipes, Linsenmeyer said.
‘Leafy green vegetables tend to have a slightly bitter taste but will be balanced during cooking and the addition of other flavorful ingredients,’ she explained.
In addition to serving as a sauteed side dish, Cording said to add Swiss chard to egg dishes like omelets and egg bites.
Another idea: they are great blended into a smoothie.
The Bottom Line:
Adding more plant-based foods is a smart move and Swiss chard is a nutrient-rich leafy green that offers a mild flavor, plenty of versatility, and an easy way to add more variety to everyday meals.
With tender leaves, edible stems, and simple cooking methods, it’s approachable even if you’ve never made it before.
If you usually reach for spinach or kale, Swiss chard is a fresh alternative worth adding to your grocery list.
