Silverbeet (Swiss Chard)

Food · Vegetable · Food, Typed Supps

A leafy green packed with vitamin A, plus iron and folate.

Stage by stage

Intake (Chewing begins): Chewing breaks down the leaves and starts releasing their nutrients.
Stomach (Nutrients released): Stomach acid helps free vitamins and minerals from the plant’s cell walls.
Small intestine (Vitamin A, iron & folate absorbed): Vitamin A, vitamin C, iron, and folate absorb, with the vitamin C aiding iron uptake.
Bloodstream (Red blood cells & vision support): Iron and folate go toward red blood cell production, while vitamin A supports eye health.

Timing

A little fat helps absorb the vitamin A; those prone to kidney stones should moderate intake given its natural oxalate content.

Time to effect

Weeks: Iron and folate status build with regular intake, reflecting ongoing red blood cell turnover.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Low-FODMAP, Gluten-free.

In season

June to November in the northern hemisphere, December to May in the southern.

Satiety

The satiety index is measured on 240 kcal servings. At 21 kcal per 100 g that is 1.2 kg of this, which is not a serving anyone eats — so the index has nothing to say about it.

Environmental footprint

0.5 kg CO2e and 108 litres of freshwater per kg, matched to "Other vegetables" in Poore & Nemecek (2018), Science 360.

Cost band

Cheap — roughly £2.5 per kg, as a band midpoint rather than a price.

Key nutrients

Nutrition per 100g

Calories: 20.8
Protein: 2.1g
Carbohydrate: 1.4g
of which sugars: 1.4g
Fat: 0.2g
of which saturated: 0g
Fibre: 2.3g
Sodium: 158mg

Food vs. supplement

A 100g serve delivers around a third of a day’s vitamin A and folate, plus non-heme iron paired with the vitamin C that helps you absorb it — a combination a plain iron supplement doesn’t offer.

Kitchen tip

Sauté briefly with a little oil — it wilts fast, and the oil helps absorb the vitamin A.

Common myth

“Leafy greens don’t really give you usable iron.” In reality: Oxalates do reduce iron absorption from greens somewhat, but silverbeet still contributes meaningful iron, especially alongside its own vitamin C.