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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Fiber
3.7gSupports weight loss by providing essential fiber
Protein
3.3gSupports weight loss by providing essential protein
Best Ways to Eat Swiss Chard (Cooked) for Weight Loss
- Sauteed with garlic
- Stems cooked separately from leaves
- In frittatas
- Braised slowly
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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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