Swiss Chard is a favorite leafy green of mine because it is fairly easy to grow in the garden and seems to thrive in many kinds of conditions.  If your daily intake is low in vitamin A or K, 1 giant Swiss Chard leaf will cover your needs for the day.  Along with the vitamin A and K you will get a decent amount of vitamin C.  In respect to outright nutrients, Swiss Chard settles onto my lowest list of foods to use to target specific nutrients.  But because there are only 9 calories in a giant leaf serving, Swiss Chard is a must have in your rotation of greens when attempting to lose weight.

Nutrients Daily Needs Food swiss chard % DV
Total Nutrients at 10%+
4.00
B1 (Thiamin) 1.2 mg 0.02 1.67%
B2 (Roboflavin) 1.3 mg 0.04 3.08%
B3 (Niacin) 16 mg 0.19 1.19%
B5 (Pantothetic Acid) 5 mg 0.08 1.60%
B6 (Pryidoxamine) 1.7 mg 0.05 2.94%
B12 2.4 mcg 0.00 0.00%
B7 (biotin) 30 mcg 0.00 0.00%
Choline 550 mcg 8.64 1.57%
B9 (folate) 1000 mcg 6.72 0.67%
A 3000 IU 2,935.68 97.86%
C 90 mg 14.40 16.00%
D 800 IU 0.00 0.00%
E 22 IU 0.91 4.14%
K 120 mcg 398.40 332.00%
Calcium 1200 mcg 24.48 2.04%
Chromium 35 mcg 0.00 0.00%
Copper 900 mcg 90.00 10.00%
Floride 4 mg 0.00 0.00%
Iodine 150 mcg 0.00 0.00%
Iron 9 mg 0.86 9.56%
Magnesium 420 mg 38.88 9.26%
Manganese 2.3 mg 0.18 7.83%
molybdenum 45 mcg 0.00 0.00%
phosphorus 700 mg 22.08 3.15%
Potassium 4700 mg 181.92 3.87%
Selenium 55 mcg 0.43 0.78%
Zinc 11 mg 0.17 1.55%
protein 75 g
histidine 1.6 g
isoleucine 2.1 g
leucine 4.7 g
lysine 4.3 g
methionine 1.1 g
phenylalanine 1.9 g
theronine 2.3 g
tryptophan 0.6 g
valine 2.7 g
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