Is Swiss Chard the new Kale?

The leafy-green swiss chard has a multitude of nutritious value. Just by adding this low-calorie green into your diet you’ll get an increase in vitamins K, A, C, magnesium, potassium and fiber. One cup actually provides more then 300% of the daily value for vitamin K. Chard contains oxalates, which can decrease the bodies absorption of Calcium that may lead to kidney stones. Only think twice about this veggie if you’re prone to getting kidney stones.

Swiss chard is grown around the Mediterranean and it’s peak season is June to November, so try adding it to your diet while it’s of best quality!

A few health benefits of this nutritious vegetable include:

  • very low in calories (35 cals in one cup) and fat
  • great for weight loss
  • regular consumption can help prevent Iron deficiency & boost immunity
  • promotes bone strengthening activity
  • rich in minerals that help regulate blood pressure
  • rich in Iron which is required for red blood cell formation
  • Swiss chard has a TON of disease prevention compounds as well

You can cook chard any way you want! Boil, saute, steam, chew on it right out of the bag- although I wouldn’t recommend that without washing it first. If you’re not sure about making it a main part of your dish at first, just try chopping some up and putting it in a pasta dish. I like to sauté mine with olive oil and garlic and put it beneath salmon.  Below is a recipe I’d recommend to new Chard consumers.

Pasta with Swiss Chard

Prep Time: 10 minutes to prep & 15 minutes to cook


  • 1/3 pound whole wheat penne
  • 2 tablespoons olive oil
  • 1 clove garlic, chopped
  • 1 bunch Swiss chard,
  • chopped salt and pepper (optional)
  • 1/4 cup grated Parmesan cheese


Fill a large pot with lightly salted water and bring to a boil. Once the water is boiling, stir in the penne, and let return to a boil. Cook pasta until cooked through (about 7 minutes). Drain water into sink. Then, heat the olive oil in a large skillet over medium heat and stir in garlic. Add the swiss chard, cook until chard is tender. Then, stir the hot penne into the chard mixture. Season with salt and pepper if desired. Then top off with Parmesan cheese for taste. 

Guest Blogger: Brianna Crosby

Hi guys! My name is Brianna Crosby I’m extremely passionate about nutrition and wellness and I love helping others succeed in terms of health. I’m a Food Science major at Clemson University and I’ll be graduating May 2015!  My goal is to become a Registered Dietitian in order to impact overall health through nutrition. Ideally the purpose is to assist others to achieve their goals to live a happier and healthier lifestyle.


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