Garlicky Swiss Chard
Garlicky Swiss Chard is a simple, savory side dish featuring sautéed Swiss chard leaves and stems cooked with generous amounts of garlic, olive oil, and sometimes a splash of vinegar or lemon. It's a staple in Mediterranean and Italian-American home cooking, valued for its quick preparation and vibrant flavor.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and fat (if using minimal oil), while providing a good source of plant-based protein. It is exceptionally rich in vitamins A, K, and C, as well as magnesium and potassium, with a typical serving containing roughly 50-80 calories.
Nutrition breakdown
| Calories | 95 kcal |
| Protein | 3.5 g |
| Carbs | 7 g |
| Fat | 6.5 g |
| Fiber | 2.5 g |
| Sugar | 1.5 g |
| Sodium | 380 mg |
| Vitamin K | 716 mcg |
| Vitamin A | 630 mcg RAE |
| Vitamin C | 32 mg |
| Magnesium | 150 mg |
| Potassium | 960 mg |
| Iron | 4.0 mg |
| Calcium | 160 mg |
| Manganese | 0.6 mg |
Per 1 cup (175 g) · estimated, varies by recipe
💡 What's interesting
Swiss chard is not actually from Switzerland; its name is a corruption of the French word 'carde' for artichoke thistle, which it was historically used to flavor. Nutritionally, the colorful stems (red, yellow, orange) contain different antioxidant pigments than the green leaves, making a mixed-color bunch particularly beneficial.
