Leafy Green | Vegan Gluten Free Low Calorie

Swiss Chard Leave

Beta vulgaris subsp. cicla Allergen-Free
Swiss Chard Leave

Sourcing & Taxonomy

  • Family Amaranthaceae
  • Primary Cuisine Mediterranean
  • Seasonality Summer-Fall
  • Source Chard (Leafy Green)

The Forktionary Angle

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Definition

A vibrant leafy green vegetable with large, tender leaves and colorful, edible stems, known for its earthy flavor and nutritional density.

Sensory Profile

TasteEarthy, Slightly Bitter, Mineral, Subtle Sweetness
TextureTender Leaves, Crisp Stems
AromaFresh, Green, Mildly Pungent
AcidityLow

Technical Metrics

Nutrition Facts

Per 1 cup chopped (36g)
Calories19 kcal
Total Fat0.2g
Saturated Fat0g
Trans Fat0g
Cholesterol0mg
Protein1.8g
Total Carbohydrate3.7g
Dietary Fiber1.6g
Total Sugars1.1g
Calcium51mg
Iron1.8mg
Potassium370mg

Chef’s Secret

Separate the stems from the leaves; cook the stems first as they are firmer and require a longer cooking time than the tender leaves.

Substitutions

Best Match

Spinach

1:1

Similar cooking applications, milder flavor, softer texture

Kale

1:1

Similar robust texture, more bitter, requires longer cooking

Beet Greens

1:1

Closely related, earthy flavor, often cooked similarly

Collard Greens

1:1

Sturdier texture, longer cooking time, earthy flavor

Buying Guide

Choose bunches with crisp, vibrant, unblemished leaves and firm, colorful stems. Avoid wilting or yellowing.

Flavor Pairings

Sautéed Steamed Soups Stews Salads (young leaves) Quiches