scored 90/100
Chard is a leafy green vegetable exceptionally rich in vitamin K and potassium, delivering powerful micronutrient density with minimal calories—making it a longevity staple.
1.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.
Less a 4.0 anti-nutrient penalty (high oxalates, high sodium).
Chard, also called Swiss chard, is a Mediterranean brassica relative cultivated for centuries as a nutritional powerhouse. Its vibrant leaves—available in green, red, or yellow varieties—contain bioactive compounds that support cardiovascular and bone health. With 830 mcg of vitamin K per 100g (>1000% daily value), chard is among the most potent dietary sources for bone mineralization and vascular calcification prevention. The 379 mg of potassium supports healthy blood pressure regulation, critical for cardiovascular longevity. Chard also contains significant magnesium (81 mg), which activates over 300 enzymatic processes and supports metabolic health. The phenolic compounds in chard—particularly in red varieties—provide antioxidant and anti-inflammatory benefits. Unlike some cruciferous vegetables, chard contains minimal goitrogens even when raw. Its low glycemic load and high fiber-to-carb ratio make it ideal for metabolic stability. The combination of high micronutrient density with minimal caloric burden makes chard an exemplary longevity vegetable, supporting bone health, endothelial function, and detoxification pathways.
Exceptionally high vitamin K content (830 mcg/100g) activates osteocalcin, a bone matrix protein essential for calcium deposition and mineralization
High potassium (379 mg) counteracts sodium effects on blood pressure; magnesium relaxes vascular smooth muscle, improving endothelial function
Contains lutein, zeaxanthin, and beta-carotene (vitamin A precursor) that support Phase II liver detoxification and antioxidant defense systems
High vitamin K and magnesium promote vascular health; lutein concentrates in brain tissue and supports neuroinflammation reduction
High fiber (1.6g), minimal net carbs, and magnesium improve glucose homeostasis and reduce insulin resistance risk
Chard contains no stimulants or sleep-disrupting compounds. Consuming with lunch or dinner ensures adequate dietary fat for fat-soluble vitamin absorption; no pre/post-workout specificity required.
Breaks a fast
If consuming for vitamin K-dependent bone support, consistency across meals matters more than timing. Avoid large chard intake immediately before blood tests assessing clotting status.
Per 100 g of the default form. Bars show how much higher or lower chard is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chard is classified as a vegetable. Chard is a leafy green vegetable exceptionally rich in vitamin K and potassium, delivering powerful micronutrient density with minimal calories—making it a longevity staple.
Chard scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, chard is highest in Vitamin K (~588% DV), Vitamin C (~28% DV), Copper (~17% DV), Magnesium (~16% DV), Manganese (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 1.8 g of net carbs (3.2 g total minus 1.4 g fiber).
Best any time of day. Chard contains no stimulants or sleep-disrupting compounds. Consuming with lunch or dinner ensures adequate dietary fat for fat-soluble vitamin absorption; no pre/post-workout specificity required.
A typical serving is around 85 g (~16 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chard alongside several other vegetable sources.
Chard pairs nicely with: Pair with olive oil: fat-soluble vitamins K and A require dietary lipids for optimal absorption; polyphenols in olive oil enhance bioavailability; Combine with calcium-rich foods (yogurt, aged cheese, almonds): synergistic for bone health; vitamin K activates osteocalcin while calcium provides mineral substrate; Mix with garlic or onions: organosulfur compounds (allicin, quercetin) work synergistically with chard's antioxidants to enhance anti-inflammatory benefits; Pair with citrus or tomatoes: vitamin C enhances non-heme iron absorption from chard's plant-based iron stores; acid also reduces oxalate bioavailability concerns.
High oxalates; High sodium.
Encyclopedia entries that supply the same signature nutrients chard contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chardcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.