Swiss chard is a highly nutritious vegetable. Just one cup provides over three times the recommended daily allowance of vitamin K. Swiss chard contains high levels of nitrates, which been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.

A 36g cup of raw Swiss chard contains:Trusted Source

Calories 7

Protein 0.65 g 

Fat 0.07 g

Carbohydrate 1.35 g

fibre 0.6 g