Swiss Chard 101: Nutrition, Benefits, How To Use, Buy, Store | Swiss Chard: A Complete Guide

What is Swiss Chard

Swiss chard is like one of those vegetables that you might not hear about every day, but it’s actually pretty awesome once you get to know it. It’s a leafy green, kinda like spinach or kale, but with its own unique vibe. The leaves are big and dark green, and the stems can be a rainbow of colors—like red, yellow, or white. I think that’s where the “Swiss” part of the name comes in because, you know, Switzerland is famous for being colorful and all.

Now, Swiss chard is super healthy. It’s packed with vitamins like A, C, and K, and it’s got a lot of fiber, which is good for your digestion. The stems and leaves both are edible, which is cool ’cause some veggies make you throw away the best parts. And here’s a little tip: the stems have a slightly different taste, a bit earthier, but still delicious.

When you cook it, the leaves get all tender, and the flavor becomes kinda mild but still tasty. You can sauté it with some garlic and olive oil, throw it in soups, or even eat it raw in a salad if you’re feeling adventurous. Honestly, it’s one of those veggies that’s pretty easy to work with in the kitchen.

So, if you ever see Swiss chard at the store, don’t just pass it by. Grab some and give it a try! You might be surprised at how much you like it.

Other Names of Swiss Chard

Swiss chard actually goes by a bunch of different names. Here’s a list of some of the other names you might hear people call it:

1. Silverbeet: This is what they call it in Australia and New Zealand mostly. It sounds fancy, but it’s the same leafy green we’re talking about.
2. Spinach Beet: Even though it’s not exactly the same as spinach, some folks call it this because the leaves sorta look like spinach, and they’re both in the same family.
3. Seakale Beet: This name is less common, but some people use it. It’s got that “beet” part because, surprise, Swiss chard is actually related to beets!
4. Leaf Beet: This name is pretty straightforward since it’s a beet that you eat for its leaves instead of its root.
5. Bright Lights: This name is usually used when talking about a specific type of Swiss chard that has those bright, colorful stems. It’s like the rainbow version of chard.
6. Perpetual Spinach: Another one that compares it to spinach. This name is used more in gardening circles because this type of chard keeps growing all season long.

So, next time you see one of these names, you’ll know they’re all talking about the same versatile, Swiss chard.

Nutritional Value of Swiss Chard

Here is a general overview of the nutritional content of Swiss chard per 100 grams of raw leaves:

Nutrient	Amount per 100g
Calories	19 kcal
Water	92.65 g
Protein	1.8 g
Carbohydrates	3.74 g
Dietary Fiber	1.6 g
Sugars	1.1 g
Fat	0.2 g
Vitamin A (IU)	6116 IU
Vitamin C	30 mg
Vitamin K	830 µg
Folate (B9)	14 µg
Calcium	58 mg
Iron	1.6 mg
Magnesium	81 mg
Potassium	379 mg
Manganese	0.4 mg
Phosphorus	46 mg

These values are approximate and can vary based on factors such as growing conditions and specific varieties of Swiss chard. Keep in mind that these figures are for raw Swiss chard, and cooking methods can affect nutrient levels. Nevertheless, Swiss chard is a nutrient-dense vegetable, providing a variety of vitamins and minerals with relatively low calories

Benefits of Swiss Chard

Swiss chard offers a range of health benefits. Here’s a list of some of the good stuff you get when you eat Swiss chard:

1. Packed with Nutrients: Swiss chard is like a multivitamin in vegetable form. It’s loaded with vitamins A, C, and K, which are super important for your eyes, skin, immune system, and even blood clotting.
2. Great for Digestion: It’s high in fiber, which helps keep your digestive system running smoothly. You know, less time feeling bloated or constipated, more time feeling good!
3. Helps Lower Blood Pressure: Swiss chard has magnesium and potassium, both of which are minerals that can help relax your blood vessels, making it easier for your heart to do its job without working too hard.
4. Supports Bone Health: With a good amount of vitamin K and calcium, Swiss chard is great for keeping your bones strong. So, it’s kinda like drinking milk, but without the milk!
5. Fights Inflammation: Swiss chard has antioxidants that help reduce inflammation in your body. This is important because too much inflammation can lead to all sorts of problems like heart disease or arthritis.
6. Good for Your Eyes: The vitamin A in Swiss chard comes in the form of beta-carotene, which is really good for your eyes. It helps keep your vision sharp and can even protect against age-related eye issues.
7. Helps Control Blood Sugar: Some studies suggest that the fiber and other compounds in Swiss chard can help stabilize blood sugar levels, which is especially helpful for people with diabetes or those who are watching their sugar intake.
8. Supports Brain Health: It’s got a bit of vitamin E and other nutrients that are good for your brain. Eating Swiss chard might help keep your mind sharp as you get older.

So, Swiss chard is a superfood. It’s tasty, versatile, and gives your body a ton of benefits, so it’s definitely worth adding to your meals whenever you can.

Varieties of Swiss Chard

Swiss chard comes in a few different varieties, and each one has its own personality. Here’s a list of some of the main types you might come across:

1. Fordhook Giant: This is like the classic, go-to variety of Swiss chard. It’s got big, dark green leaves with thick, white stems. It’s super hardy, which means it grows well even in not-so-great weather. Plus, it’s great for cooking because the leaves are so big and tender.
2. Rainbow Chard: If you want your plate to look like a party, go for rainbow chard. The stems come in all sorts of bright colors—red, yellow, pink, orange, you name it. The leaves are still green, but the colorful stems make it fun to cook with and look at.
3. Bright Lights: This one is kinda like rainbow chard but with even more vibrant colors. The leaves are slightly smaller, but the stems are super colorful and just as tasty. It’s great for adding a pop of color to your garden or your plate.
4. Lucullus: Named after some ancient Roman guy who loved his food, Lucullus chard has light green leaves and pale, creamy-white stems. The leaves are a bit crinkly and have a mild flavor, making them good for salads or sautéing.
5. Rhubarb Chard: Don’t get confused by the name—this one’s not actually related to rhubarb. It’s called that because of its deep red stems that kinda look like rhubarb. The leaves are dark green, and the stems add a nice earthy flavor to your dishes.
6. Perpetual Spinach: This variety has smaller leaves that look a lot like spinach, hence the name. It’s called “perpetual” because it keeps growing all season long, so you can keep harvesting it without replanting. It’s got a milder taste, so it’s great if you’re not into the stronger flavors of other chard varieties.
7. Ruby Red: This variety is known for its deep red or burgundy stems and dark green leaves. The color is super striking, and it’s great for adding some drama to your dishes. The taste is a bit earthier than other types, but still delicious.

Each variety of Swiss chard has its own unique charm, whether it’s the color, the size of the leaves, or the flavor. So, no matter what kind you choose, you’re in for a treat!

What Does Swiss Chard Taste Like

Swiss chard has this really unique taste. The first thing you notice when you bite into it is that it’s got a slightly earthy flavor, kinda like beets, but not as strong. The leaves are tender, especially when you cook them, and they have this mild, almost sweet taste that reminds you a bit of spinach. It’s not too intense, so it works well in a lot of dishes without overpowering the other flavors.

The stems, though, they’ve got their own thing going on. Depending on the color, they can taste a little different. The red and pink stems are a bit earthier and have a stronger flavor, kinda like a mild beet. The white or yellow stems are a little more mild and have a slightly nutty taste. When you cook the stems, they soften up and get a bit sweeter, but they still hold on to that nice crunch, which adds a great texture to whatever you’re making.

Overall, Swiss chard has a flavor that’s a mix of earthy, sweet, and slightly bitter, but in a good way. If you’re new to it, you might find it a bit different at first, but once you get used to it, you’ll probably start to appreciate how versatile and tasty it is. Whether you sauté it with some garlic, toss it in a soup, or even eat it raw in a salad, Swiss chard brings a nice, balanced flavor to the table.

How To Use Swiss Chard

Using Swiss chard in your cooking is actually pretty easy, and there are tons of ways to enjoy it. Here’s a list of some ideas on how to use Swiss chard:

1. Sauté It: One of the simplest ways to cook Swiss chard is to sauté it. Just chop up the leaves and stems, heat up some olive oil in a pan, and throw in some garlic or onions. Cook the stems first since they take a little longer, then add the leaves. It only takes a few minutes, and you’ve got a tasty side dish!
2. Add It to Soups and Stews: Swiss chard is great in soups and stews. Just chop it up and toss it in during the last few minutes of cooking. The leaves will wilt down nicely, and the stems add a little extra texture. It’s a good way to sneak some greens into a hearty meal.
3. Use It in Salads: If you’re up for trying it raw, Swiss chard makes a great addition to salads. The younger, smaller leaves are best for this since they’re more tender. You can mix them with other greens, like spinach or arugula, and add your favorite salad toppings and dressing.
4. Throw It in Stir-Fries: Swiss chard works really well in stir-fries, too. Just chop up the leaves and stems and add them to your wok or skillet with your other veggies and protein. The chard adds a nice pop of color and flavor to the dish.
5. Bake It in a Quiche or Frittata: If you’re making a quiche or frittata, Swiss chard is a perfect addition. Just sauté the chard first to soften it up, then mix it into your egg mixture before baking. It pairs really well with cheese and other veggies.
6. Blend It into Smoothies: Okay, this one might sound a little weird, but you can actually throw a handful of Swiss chard into your smoothies. It’s a good way to sneak some greens into your diet without really tasting it, especially if you blend it with fruits like bananas or berries.
7. Make Stuffed Leaves: Swiss chard leaves are big and sturdy, making them great for stuffing. You can use them to make stuffed chard rolls, kinda like cabbage rolls. Just fill the leaves with a mixture of rice, ground meat, or veggies, then bake or steam them.
8. Use It as a Pizza Topping: Believe it or not, Swiss chard makes a great pizza topping. Sauté it first to soften it up, then sprinkle it over your pizza before baking. It goes really well with other toppings like mushrooms, onions, and feta cheese.
9. Add It to Pasta Dishes: You can toss Swiss chard into just about any pasta dish. Sauté it with garlic and oil, then mix it in with your pasta and sauce. It’s an easy way to make your meal a little healthier.
10. Roast the Stems: Don’t throw away the stems! You can roast them in the oven with a little olive oil, salt, and pepper. They come out tender and slightly caramelized, making for a tasty snack or side dish.

So, Swiss chard is super versatile and can be used in a bunch of different ways. Whether you’re cooking it up or eating it raw, it’s a great addition to your meals.

Substitute for Swiss Chard

If you don’t have Swiss chard on hand, there are plenty of other greens you can use as a substitute. Here’s a list of some good alternatives:

1. Spinach: Spinach is probably the closest match to Swiss chard. It’s got a mild flavor and tender leaves that cook down quickly, just like chard. You can use it in pretty much any recipe that calls for Swiss chard, whether you’re sautéing, adding it to soups, or using it raw in salads.
2. Kale: Kale is a bit tougher and has a stronger, more bitter flavor than Swiss chard, but it works well as a substitute, especially in cooked dishes. If you’re using it in a salad, you might want to massage the leaves first with a little oil to soften them up.
3. Collard Greens: Collard greens have a similar texture to Swiss chard, with sturdy leaves that hold up well in cooking. They have a slightly more earthy flavor, and they’re great for sautéing or adding to soups and stews. They also make good wraps if you want to try making stuffed leaves.
4. Beet Greens: Since Swiss chard and beets are in the same family, beet greens are a natural substitute. They taste pretty similar, with an earthy flavor that’s not too overpowering. If you’re lucky enough to get a bunch of beets with the greens still attached, don’t toss them out—use them just like you would Swiss chard!
5. Bok Choy: Bok choy has a mild, slightly sweet flavor and crunchy stems, making it a good stand-in for Swiss chard, especially in stir-fries or soups. The leaves cook down quickly, and the stems add a nice texture, just like chard.
6. Mustard Greens: If you’re looking for something with a bit more bite, mustard greens might be your go-to. They have a peppery flavor that’s stronger than Swiss chard, but they work well in cooked dishes where you want a little extra kick.
7. Turnip Greens: Turnip greens are another good option, especially if you like a slightly bitter, earthy flavor. They’re a bit tougher than Swiss chard, so they might need a little extra cooking time, but they’re great in stews, sautés, or even just boiled with a bit of seasoning.
8. Broccoli Rabe (Rapini): Broccoli rabe has a bold, slightly bitter taste that’s a bit stronger than Swiss chard, but it can work well in similar dishes. It’s especially good in pasta dishes, sautéed with garlic and olive oil.
9. Endive or Escarole: These greens have a slightly bitter flavor, similar to Swiss chard, and can be used in salads or cooked dishes. They’re a bit more delicate, so they cook down quickly and add a nice, mild bitterness to your meals.
10. Arugula: Arugula has a peppery, slightly spicy flavor that’s different from Swiss chard, but it can add a nice kick to salads and cooked dishes. It’s not as sturdy as chard, so it’s best used raw or added at the very end of cooking.

These substitutes can give you a similar taste or texture to Swiss chard, depending on what you’re making. So, don’t worry if you can’t find chard—there’s always another green you can use to make your dish just as delicious!

Where to Buy Swiss Chard

If you’re looking to get your hands on some Swiss chard, there are a few places where you can usually find it. Here’s a list of where to buy Swiss chard:

1. Grocery Stores: Most big grocery stores carry Swiss chard, especially if they have a good produce section. Look for it near other leafy greens like spinach, kale, and lettuce. It’s often sold in bunches with those colorful stems that make it easy to spot.
2. Farmers’ Markets: If you want super fresh Swiss chard, farmers’ markets are a great place to check. You’re likely to find it there in the spring and summer when it’s in season. Plus, you can talk to the farmers and maybe get some tips on how to cook it.
3. Health Food Stores: Stores like Whole Foods, Sprouts, or any local health food store usually have a good selection of fresh, organic produce, including Swiss chard. These places might even have different varieties, like rainbow chard.
4. Online Grocery Stores: If you prefer to shop from home, you can find Swiss chard on online grocery stores like Amazon Fresh, Instacart, or other local delivery services. Just search for Swiss chard in the produce section, and they’ll deliver it right to your door.
5. Local Co-ops: Food co-ops are another good spot to find Swiss chard. These stores often focus on local and organic produce, so you’re likely to find high-quality chard that’s grown nearby.
6. Specialty Produce Stores: Some cities have stores that specialize in fresh produce. These places usually have a wider variety of greens, including Swiss chard, and sometimes even offer different types that you might not find in a regular grocery store.
7. Community Supported Agriculture (CSA): If you’re part of a CSA program, where you get a box of fresh produce from a local farm, you might find Swiss chard in your weekly or bi-weekly deliveries, especially during the growing season.
8. Grow Your Own: If you’ve got a green thumb, you can always grow your own Swiss chard. It’s pretty easy to grow in a garden or even in pots, and it doesn’t take up much space. Plus, you get to enjoy it fresh from the garden whenever you want.

So, whether you’re hitting up the grocery store, checking out the farmers’ market, or even growing it yourself, there are plenty of ways to get some Swiss chard into your kitchen.

How To Store Swiss Chard

Storing Swiss chard properly can help extend its freshness, so you can enjoy it over several days or even weeks. Here’s a more detailed breakdown of how to store Swiss chard:

1. Choose the Best Chard: When you first buy or harvest your Swiss chard, pick bunches with crisp, vibrant leaves and firm stems. Avoid any that are wilted, yellowing, or slimy, as these won’t last as long in storage. The fresher it is when you store it, the longer it will keep.
2. Dry the Leaves Thoroughly: If your Swiss chard is damp—whether from washing or just condensation—take the time to dry it thoroughly before storing. You can spread the leaves out on a clean dish towel or use a salad spinner to get rid of excess water. Any moisture left on the leaves can cause them to spoil faster, leading to slimy spots or mold.
3. Wrap in Paper Towels: To keep Swiss chard in prime condition, take a few paper towels and wrap them around the leaves and stems before placing them in a plastic bag. The paper towels absorb any moisture that might build up inside the bag, keeping the leaves dry and crisp. This little trick can really extend the life of your chard.
4. Use a Ventilated Bag: If you’re using a plastic bag, try to leave it slightly open so that air can circulate. Alternatively, you can use a produce bag with small holes in it, which is designed to keep greens fresher by allowing them to “breathe.” If you have a resealable bag, you can poke a few tiny holes in it with a fork.
5. Store in the Crisper Drawer: The crisper drawer in your fridge is the best place to store Swiss chard. This drawer is designed to maintain the right level of humidity for fruits and vegetables, which helps keep them fresher longer. Be careful not to crowd the drawer, as the chard needs a bit of space to avoid getting squished.
6. Keep Leaves and Stems Separate (Optional): If you plan to use the stems and leaves separately in your cooking, it can be helpful to store them separately as well. The stems are thicker and take longer to cook, and separating them can make your prep work easier later on. Plus, this can prevent the heavier stems from bruising the more delicate leaves.
7. Use It Within a Week: Swiss chard is best when used within 3 to 5 days of storing, but if it’s really fresh, you might get up to a week out of it. As it sits in the fridge, you might notice the leaves start to wilt or lose their vibrant color. This is normal, but it’s a sign that it’s time to use it up before it goes bad.
8. Freezing for Long-Term Storage: If you have more Swiss chard than you can use in a week, freezing is a great option. First, blanch the leaves and stems by dipping them in boiling water for about 2 minutes. Immediately transfer them to a bowl of ice water to stop the cooking process. After they’ve cooled, dry them off thoroughly, then pack them into freezer-safe bags or containers, squeezing out as much air as possible. Label the bags with the date, and they’ll keep for up to 10-12 months. When you’re ready to use them, just toss the frozen chard directly into soups, stews, or sautéed dishes.
9. Revive Wilted Leaves: If you notice that your Swiss chard is starting to wilt in the fridge, you can try reviving it before cooking. Fill a large bowl or your sink with cold water, and submerge the leaves for about 10 to 15 minutes. The cold water helps the leaves rehydrate, making them crisp and fresh again. This trick doesn’t work forever, but it can give you an extra day or two to use up your chard.
10. Avoid Ethylene-Producing Fruits: Keep your Swiss chard away from ethylene-producing fruits like apples, bananas, and avocados. These fruits release a natural gas called ethylene that speeds up the ripening process of other produce, which can cause your chard to spoil faster.

By following these detailed steps, you can maximize the freshness of your Swiss chard, whether you’re planning to use it in a few days or store it for months. It’s all about keeping it dry, cool, and properly packed to maintain its crispness and flavor.

Frequently Asked Questions (FAQs)