Swiss Chard Salad with Dried Cranberries and Feta
This vibrant, modern salad features tender Swiss chard leaves and stems, sweet-tart dried cranberries, and creamy, salty feta cheese, often tossed in a simple vinaigrette. While its components have European roots, the specific combination is a contemporary creation popular in health-conscious and farm-to-table culinary scenes, particularly in North America.
🍽️ Nutrition at a glance
This salad is generally low in carbohydrates and moderate in healthy fats from the feta and dressing, with a modest amount of plant-based protein from the chard. It is an excellent source of vitamins A, K, and C, as well as minerals like magnesium and iron, with a rough calorie estimate of 150-250 per serving depending on dressing and feta quantity.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 5.5 g |
| Carbs | 12 g |
| Fat | 7 g |
| Fiber | 3 g |
| Sugar | 7 g |
| Sodium | 320 mg |
| Vitamin K | 380 mcg |
| Vitamin A | 5500 IU |
| Vitamin C | 25 mg |
| Magnesium | 80 mg |
| Potassium | 450 mg |
| Iron | 2.5 mg |
| Calcium | 150 mg |
| Folate | 45 mcg |
Per 1 cup (175 g) · estimated, varies by recipe
💡 What's interesting
Swiss chard is a nutritional powerhouse, often more nutrient-dense than spinach, and its colorful stems (in varieties like Rainbow Chard) make for a visually stunning dish. The pairing of cranberries and feta is a classic example of balancing sweet and salty flavors, a technique widely used in modern Western salads to enhance palatability.
