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Chard has mild-tasting leaves and its colorful stems are edible. Chard is often used in salad. Both stems and leaves add color and crunch to salads. Chard can also be steamed until just wilted or added as a final layer to a stir-fry. You can substitute chard in any recipe calling for spinach. Chard goes well with eggs. This makes it a welcome choice for an omelet or quiche. Stems and leaves of chard can also be finely cut and used as a bed for grilled chicken or fish. Chard is an excellent source of Vitamin A, beta-carotene, Vitamin K and iron. It has high levels of lutein as well. Lutein contributes to healthy vision, skin, non-muscle tissue, and mucous membranes. Chard also contains good levels of calcium, choline, which plays a role in liver function, magnesium, and trace minerals.

Nutrition Chart

Chard / 100g Amount
Calories 19
Carbohydrate 3.74g
Total Fat 0.2g
Fibre 1.6g
Protein 1.8g
Cholesterol 0mg