Nutritional Value and Health Benefits of Chard

Chard packs a huge amount of vitamin A and it is naturally high in sodium. One cup contains 313 mg of sodium, which is very high for vegetables. Chard is also surprisingly high in other minerals as well, i.e., calcium, iron, magnesium, phosphorus and potassium.


Nutrition Facts

1 cup chopped

  • Calories: 35
  • Protein: 3 grams
  • Carbohydrates: 7 grams
  • Calcium: 102 mg
  • Iron: 4 mg
  • Magnesium: 151 mg
  • Phosphorus: 58 mg
  • Potassium: 960 mg
  • Sodium: 313 mg
  • Vitamin C: 32 mg
  • Folate: 15 mcg
  • Vitamin: 5493 IU


Preparation and Serving of Chard

Young tender chard leaves can be eaten raw adding a beet-like flavor to salads and sandwiches. Chard can be used in place of spinach in any recipe, although chard will need to be cooked a bit longer. When cooking older chard, the stems require longer cooking time than the leaves.


Home Preservation

Chard leaves freeze well after blanching, but the stems become soggy and rather unappealing. Canned chard does not fare as well producing a product similar to canned spinach.


To freeze

  • Prepare a sink of cold water. Rinse chard through several changes of water lifting leaves out leaving sand and soil behind. Then separate the stems from the leaves.
  • Bring 4 quarts of water to a rolling boil. Drop about one pound of whole leaves in boiling water, cover and blanch for 2 minutes (blanch stems for 3 minutes).
  • Remove chard from water and immerse in an ice water bath for 2 minutes. Drain.
  • Pack in zip-closure freezer bags or freezer containers, leaving no headspace. Label, date and freeze at zero degrees for up to one year.