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Nutrient content per 100 g
Delicious season
Swiss chard
① | ② | ③ | ④ | ⑤ | ⑥ | ⑦ | ⑧ | ⑨ | ⑩ | ⑪ | ⑫ |
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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