Swiss Chard (Cooked) Overview
Swiss chard is exceptional for vitamin K (716% DV per cup) critical for blood clotting and bone health, plus high magnesium and potassium.
Why Swiss Chard (Cooked) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Swiss Chard (Cooked) Nutrition Facts
Per 175g (1 cup chopped)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 35 | — |
| Protein | 3.3g | 7% |
| Total Carbohydrates | 7.2g | 3% |
| Dietary Fiber | 3.7g | 13% |
| Sugar | g | — |
| Total Fat | g | 0% |
| magnesium | 152mg | % |
| potassium | 961mg | % |
| vitaminA | 5148µg | % |
| vitaminK | 572µg | % |
Key Nutrients in Swiss Chard (Cooked) for Heart Health
Fiber
3.7gSupports heart health by providing essential fiber
Potassium
961mgSupports heart health by providing essential potassium
Magnesium
152mgSupports heart health by providing essential magnesium
Best Ways to Eat Swiss Chard (Cooked) for Heart Health
- Sauteed with garlic
- Stems cooked separately from leaves
- In frittatas
- Braised slowly
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Swiss Chard (Cooked) Health Benefits
- Exceptional vitamin K for bones and blood
- High magnesium (38% DV) for muscles
- High potassium (961mg) for blood pressure
- Syringic acid may regulate blood sugar
Important Considerations
- Very high vitamin K - may interfere with blood thinners
- Extremely high oxalates
- High potassium problematic for kidney disease
- Raw contains goitrogens
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