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Nutrient content per 100 g
Delicious season
Swiss chard
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Commentary on vegetables
- Also known as “Fudan-sou” or “Snabar”
- Carrotene, green and yellow vegetables rich in minerals
- Choose green leaves that are dark and glossy
- The big thing has a stiff handle, so let the fire through
- Some varieties have colorful petals
- Soft leaves can be eaten raw
- Rich in potassium
- Easy to use without the habit of blue odor
- If you boil it, the color will disappear considerably
- Divide into leaves and stems, boil quickly and put into cold water
Preservation method
- Wrapped in newspaper, put in plastic bag and store in vegetable room(Prevents drying)
- Boil quickly and freeze
recipe
- Soak
- Soup
- Fried butter
- Boiled food
- Fried food
Food composition table
Per 100g edible portion
Swiss chard（raw）leaves
| Waste rate | 0% |
| Energy | 19㎉ |
| moisture | 92.2ｇ |
| Protein | 2.0ｇ |
| Lipid | 0.1ｇ |
| Carbohydrate | 3.7ｇ |
| Sodium | 71㎎ |
| Potassium | 1200㎎ |
| Calcium | 75㎎ |
| Magnesium | 74㎎ |
| Rin | 33㎎ |
| iron | 3.6㎎ |
| Zinc | 0.3㎎ |
| Copper | 0.06㎎ |
| Manganese | 3.60㎎ |
| Lodine | – |
| Selenium | – |
| Chromium | – |
| Molybdenum | – |
| Vitamin A（Retinol） | – |
| Vitamin A（β-carotene） | 3700㎍ |
| Vitamin D | – |
| Vitamin E（Tocopherol α） | 1.7㎎ |
| Vitamin K | 180㎍ |
| Vitamin B1 | 0.07㎎ |
| Vitamin B2 | 0.23㎎ |
| Niacin | 0.4㎎ |
| Vitamin B6 | 0.25㎎ |
| Vitamin B12 | – |
| Folic acid | 120㎍ |
| Pantothenic acid | 0.53㎎ |
| Biotin | – |
| Vitamin C | 19㎎ |
| Dietary fiber(aggregate amount） | 0.2ｇ |
Quoted from the Japanese food standard composition table 2015 edition