Swiss Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A.This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports.
One 36-g cup of cooked Swiss chard provides:
18 milligrams (mg) of calcium
0.65 mg of iron
29 mg of magnesium
17 mg of phosphorus
136 mg of potassium
10.8 mg of vitamin C
110 micrograms (mcg) of vitamin A
0.68 mg of vitamin E
298 mcg of vitamin K
5 mcg of folate