Swiss Chard with Garlic and Olive Oil

Swiss Chard with Garlic and Olive Oil recipe videos

Swiss Chard with Garlic and Olive Oil is a simple yet flavorful Mediterranean side dish made by sautéing fresh Swiss chard leaves and stems with minced garlic in extra-virgin olive oil. It is a staple in Italian, Greek, and other coastal cuisines, often seasoned with a pinch of salt, pepper, and sometimes a squeeze of lemon juice.

🍽️ Nutrition at a glance

This dish is low in carbohydrates and protein, with most of its calories coming from healthy monounsaturated fats in the olive oil. It is an excellent source of vitamins A, C, and K, as well as minerals like magnesium, potassium, and iron, with a typical serving containing around 100-150 calories.

Nutrition breakdown

Calories	95 kcal
Protein	3.5 g
Carbs	7 g
Fat	7 g
Fiber	3 g
Sugar	2 g
Sodium	200 mg
Vitamin K	716 mcg
Vitamin A	11000 IU
Vitamin C	31 mg
Magnesium	150 mg
Potassium	960 mg
Iron	4 mg
Calcium	100 mg
Manganese	0.7 mg

Per 1 cup (175 g) · estimated, varies by recipe

💡 What's interesting

Swiss chard is part of the beet family but is grown for its leaves rather than its root, making it a uniquely versatile leafy green. Nutritionally, its vibrant colors (from red, yellow, or white stems) indicate a rich diversity of antioxidants, which support overall health.