Swiss and rainbow chard are extremely high in fiber and nutrients while only giving you 35 calories per cooked cup of chard (175 grams). This is a nutrient-dense green that can help you lose weight with a high fiber content and low calorie contribution to your diet.
Chard has protein, appropriate levels of carbs, high fiber and lots of Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, copper, magnesium, manganese, iron and potassium. Swiss chard’s many antioxidants include polyphenols, vitamin C, vitamin E and carotenoid plant pigments, such as beta-carotene. These nutrients help protect cells from free radical damage.
You can choose from swiss chard or rainbow chard, with a colorful stalk and the same nutrition profile. Chard can be included in raw salads or sandwiches and wraps, or served braised, boiled or sauteed. Some also put it into soups and casseroles for variety.
Chard is not quite as healthy as spinach, but variety is the spice of life. A low calorie or vegetable-focused diet can get a little bit boring if you don’t switch it up once in a while. Spinach offers more calcium, more riboflavin, zinc and manganese, while also containing healthy omega-3 fats.
The stems and leaves of chard are quite sweet and can even be blended into vegetable and fruit smoothies.