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Home · Ingredients · Swiss chard
Swiss chard
Produce · Pz

Swiss chard

92.7% water · 19 kcal

Per 100 g
19 kcal Energy
1.8 g Protein
3.74 g Carbs
0.2 g Fat
1.6 g Fibre
Gluten-free January, February, September, November, December

Let’s cook with it → Invent something with it

What it is for

They bring water, fibre, acid and colour. Most are 80–95% water, and much of cooking them is really about managing that water.

Where it catches you out

Under a lid they cook in their own water; in a crowded pan they steam. If you want colour, give them room and take the lid off.

The knack

Chop thick stalks separately from leaves; start the stalks first and add the leaves later.

Storage and health

How to keep it, and who it suits.

Keeping it

Refrigerate unwashed in a perforated bag for 5-7 days.

Gluten-free

Plain chard is naturally gluten-free.

Glycaemic index

This ingredient carries no meaningful carbohydrate, so it has no glycaemic index. On its own it will not move blood sugar; what you eat alongside it decides that.

Same family

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