Here are some excellent ways to add Swiss chard … A 1-cup serving of cooked rainbow chard contains 35 calories. The recommended daily allowance of vitamin A is 900 micrograms for a man and 700 micrograms for a woman. Amount of net carbs in Rainbow Swiss Chard: How much fiber is in Rainbow Swiss Chard? Only about 1.3 of these calories -- just 3.7 percent of the total caloric content in a serving -- are contributed by the vegetable's 0.14 grams of fat. Privacy Policy It also has a small amount of heart-healthy poly- and monounsaturated fats. a meal plan in 2 clicks for free! Its name may be a bit misleading, because it actually isn’t a plant that is native to Switzerland — rather it was “discovered” by a Swiss botanist in 1753. What In fact, a CDC report on "powerhouse" vegetables gave chard a score of 89.27 (out of 100) in nutrient density. 1 cup of cooked Swiss chard contains: ... Rainbow chard salad: Rainbow chard salad is a very beautiful dish. 2020 Food Network: Off the Beaten Aisle - Rainbow Chard, USDA National Nutrient Database: Full Report (All Nutrients) - 11148, Chard, Swiss, Cooked, Boiled, Drained, Without Salt, Centers for Disease Control and Prevention: Carbohydrates, University of Maryland Medical Center: Vitamin A (Retinol), University of Maryland Medical Center: Vitamin K, University of Maryland Medical Center: Iron, Food, Agriculture and Environment: Comparative Study on Functional Components, Antioxidant Activity and Color Parameters of Selected Colored Leafy Vegetables as Affected by Photoperiods, The American Journal of Clinical Nutrition: Polyphenols - Antioxidants and Beyond, International Journal of Agriculture and Food Science Technology: Antioxidant and Nutritional Activity Studies of Green Leafy Vegetables, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. You can increase the amount of iron you absorb from rainbow chard by combining it with a rich source of vitamin C. Try stirring sliced rainbow chard into vegetable soups containing carrots and tomatoes or topping a salad containing chard leaves with orange segments. Amount of Calcium in Rainbow Swiss Chard: How much Iron is in Rainbow Swiss Chard? Swiss Chard Nutrition and Benefits. Amount of Vitamin A in Rainbow Swiss Chard: How much Vitamin C is in Rainbow Swiss Chard? in. With 536 micrograms of vitamin A in every cooked cup, a serving of chard can supply about 60 percent of a man's RDA and 76 percent of a woman's. any of the products or services that are advertised on the web site. Amount of fat in Rainbow Swiss Chard: How much sodium is in Rainbow Swiss Chard? Rainbow chard is the common name used to describe chard that has a variety of bright yellow, red, orange and purple stalks in each bunch. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. thank you! Leaf Group Ltd. Swiss chard has different colors of stems. Head to the diet generator and … Note: Any items purchased after To get the highest amount of polyphenols, don't discard rainbow chard's bright stems when you're preparing the vegetable. Swiss chard is a nutritional powerhouse that you can eat in many ways. Amount of carbs in Rainbow Swiss Chard: How many net carbs are in Rainbow Swiss Chard? Swiss chard is a leafy green vegetable in the Amaranthaceae plant family that has the scientific name Beta vulgaris. Kerns studied English literature and neurology at UC Davis. Store fresh rainbow chard in the refrigerator and use it within four days. With an identical taste and similar nutrition to the more common green-stemmed chard often called Swiss chard, rainbow chard can be eaten raw in salads, braised or added to soups, stews or gratins. Rainbow chard is even richer in vitamin K: Each 1-cup serving has 573 micrograms of vitamin K, over 100 percent of the required daily intake of the vitamin for both men and women. How many calories are in Rainbow Swiss Chard? A 2013 study found that the most deeply colored parts of green leafy vegetables like chard have the highest polyphenol and antioxidant activity.

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