Chard (also called Swiss chard) often has red stalks with green leaves. It can also be found with yellow, white, or rainbow stalks.
Look for full leaves that are bright in color. Avoid yellow or wilted leaves. Smaller leaves are are sweeter, the larger leaves are chewier.
If using the stalks, look for firm crispness.
Rinse chard thoroughly in a cool stream of water when ready to use. Chard can be eaten raw or cooked.
Boil: Bring a large pot of water to a boil. Add chard (stems first, then leaves) and cook uncovered for about 2-3 minutes to release the acid. Remove from water, drain and use in recipe. Discard water.
Steam: Cut and remove thick stems. Place chard in steamer basket, then put on the lid and steam for 3-5 minutes. Remove basket to drain water before adding to recipe.
Roast: Heat oven to 325°F. Rinse chard and pat dry, then cut off the ends and remove stems. Place on a cookie sheet and drizzle with 1-2 tablespoons olive oil and bake for 2-3 minutes. Remove as soon as the sides of chard begin to curl. Add desired seasoning.
Store unwashed in a plastic bag in the refrigerator for 2-3 days.
Greens can be frozen or dried.
Chard is an excellent source of Vitamins K, A and C.
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Serving Size |
1 cup, raw |
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Nutrients |
Amount |
% Daily Value |
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Total Calories |
7 |
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Protein |
1g |
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Carbohydrates |
1g |
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Dietary Fiber |
1g |
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Total Sugars |
0g |
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Total Fat |
0g |
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Saturated Fat |
0g |
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Cholesterol |
0mg |
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Minerals |
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Calcium |
18mg |
2 |
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Sodium |
77mg |
3 |
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Iron |
1mg |
4 |
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Vitamins |
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Vitamin A |
44 | |
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Vitamin C |
18 | |
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Always keep fresh produce away from raw meat and raw meat juices in order to prevent cross-contamination.
Follow the safe food guidelines for all fresh produce.
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