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Chard
CautionMangold · (Beta vulgaris subsp. vulgaris var. cicla)
Amaranth family (Amaranthaceae)
Description
Chard is the leaf-and-stalk form of the beet: instead of a swollen root it produces broad, crinkled leaves on sturdy stalks that may be white, yellow or vivid red depending on the variety. It is harvested from June to October, often several times from the same plant. Leaf and stalk are cooked separately, since the stalk takes considerably longer. Nutritionally it sits near the top of the field: around 830 micrograms of vitamin K per 100 grams, plus provitamin A, vitamin C, magnesium and iron. In the folk medicine of southeastern Europe and the Middle East it counts as a stomach-friendly, liver-supporting vegetable, and warmed leaves were laid on irritated skin. One caveat is its high oxalic acid content of roughly 480 milligrams per 100 grams: anyone prone to kidney stones should eat chard in moderation and blanch it briefly before use.
Chard leaves are among the most nutrient-dense vegetables in Central Europe. Per 100 g fresh weight they contain approx. 830 µg of vitamin K (> 600 % of daily requirement), approx. 6,100 IU of vitamin A as provitamin carotenoids and approx. 30 mg of vitamin C. Magnesium (approx. 81 mg/100 g), iron (approx. 1.8 mg/100 g), potassium (approx. 379 mg/100 g) and manganese (approx. 0.37 mg/100 g) are also well represented. Suitable raw in salads or as a wrap substitute; cooked like spinach — blanched, sautéed or in soups and stews. Young, tender leaves have the lowest oxalate content and are best suited for raw consumption.
Preparation & dosage
Chard is one of the best plant-based sources of vitamin K (approx. 830 µg/100 g). Vitamin K is essential for blood coagulation (factors II, VII, IX, X), bone mineralisation (osteocalcin) and regulates vascular calcification (matrix Gla protein). Particularly relevant for persons with vitamin K deficiency or increased osteoporosis risk. Note: with vitamin K antagonists (phenprocoumon, warfarin), consumption must be kept constant, as varying amounts affect INR values.
In the folk medicine of various cultures (Dalmatia, Turkey, the Near East), chard is considered a stomach-friendly and liver-supportive vegetable. The Babylonian Talmud praises cooked chard as good for the heart, eyes and especially the intestines. Flavonoids (vitexin, kaempferol) and betaine in the leaves are associated with antioxidant and hepatoprotective activity — human data are so far limited. Traditionally also known as a mild laxative for sluggish digestion.
Chard was historically an important winter vegetable in Mediterranean countries and Central Europe (prevention of spring nutritional deficiency). The combination of iron, folate and vitamin C makes chard a traditionally recommended dish for exhaustion states and to support haematopoiesis — although iron absorption is limited by the oxalic acid it contains. Blanching improves iron availability, since soluble oxalates partly pass into the cooking water.
In the folk medicine of south-eastern Europe, an infusion of dried chard leaves is occasionally used for digestive complaints, mild liver problems and to stimulate bile production. The phytochemical basis (betaine, flavonoids) is plausible, but clinical evidence for the tea infusion is lacking. Cold or lukewarm preparation (no boiling) is said to better preserve the sensitive flavonoids.
Preparation & dosage
Pour 200 ml of hot water (not boiling, approx. 80 °C) over 3–5 g of dried chard leaves, steep for 10 minutes, strain. 1–2 cups daily, not longer than 2 weeks at a stretch.
- Dry amount
- 3–5 g
- Doses per day
- 2×
In Mediterranean and Eastern European folk medicine, blanched or slightly warmed chard leaves are applied as wraps to inflamed skin irritations, minor burns (grade I) and poorly healing wounds. The cooling, moist leaf mass is said to reduce inflammation and promote healing. Not a substitute for medical wound care.
Due to its high magnesium (approx. 81 mg/100 g) and potassium content, chard is classified in nutritional science as supportive for muscle and nerve function and electrolyte regulation. Magnesium contributes to normal muscle function, protein synthesis and bone maintenance. Naturopaths traditionally recommend chard for cramps and exhaustion, which is phytochemically plausible given the magnesium content.
Chard contains substantial amounts of oxalic acid — approximately 480 mg/100 g fresh weight in the leaves, about half in soluble form. High oxalate intake is linked to kidney stone formation (calcium oxalate), reduced calcium absorption and cardiovascular risks in susceptible individuals. Persons with kidney stones, renal impairment or oxaluria should consume chard only in moderation and preferably blanched (discard cooking water!). When taking vitamin K antagonists (phenprocoumon, warfarin), keep chard consumption constant — the extremely high vitamin K content affects INR values.
Chard in normal food amounts is safe in pregnancy and lactation — a valuable source of iron, folate and iron. Prefer blanched chard (reduces oxalic acid). Avoid very large raw amounts as a precaution.
Safe in normal food amounts. Avoid excessive raw consumption as a precaution.
Chard is suitable from weaning age (approx. 7–8 months) as a puree ingredient. Always blanch and discard cooking water — this reduces oxalic acid. Do not feed daily in large quantities.
Drug interactions
Vitamin-K-Antagonisten (Phenprocoumon, Warfarin, Acenocoumarol)
Chard contains extremely high amounts of vitamin K (approx. 830 µg/100 g). Varying chard consumption directly affects INR values. Patients on oral anticoagulation should keep chard intake constant and discuss any changes with their treating physician.
Contraindications
- Known renal oxalate stones or pronounced oxaluria — avoid chard or consume only in small amounts, blanched.
- Severe renal failure with potassium restriction — consult a physician regarding potassium content (approx. 379 mg/100 g).
Harvested part: leaves and stems
- Time of day:
- Harvest preferably in the morning when leaves are still turgid (water-saturated) — this keeps them fresh longer. In summer heat, do not harvest at midday.
- Drying:
- HARVEST METHOD (cut-and-come-again): Always harvest the outer, older leaves first — from outside inward — leaving the heart so the plant regrows continuously. Make cuts at an angle. Remove only 1/3 of the leaf mass per harvest. Fresh chard is poorly suited for storage: leaves keep in the refrigerator (0 °C, vegetable compartment) wrapped in damp cloth for max. 1–2 days. Freezing after brief blanching (1 minute) preserves for up to 12 months.
- Storage:
- 0.5 months — Refrigerator (0–4 °C), wrapped in damp cloth, max. 1–2 days fresh. For freezing: blanch 1 minute, cool in ice water, pat dry, portion. Frozen: up to 12 months.
- Time of day:
- Autumn bulk harvest (before first frost): when overnight frosts are forecast, cut the entire plant close to the ground. Separate stems from leaves: freeze stems separately or process into vegetable paste; blanch leaves and freeze.
- Drying:
- Stems: portion separately from leaves and freeze raw (approx. 2–3 cm pieces). Thick-stemmed chard varieties make excellent soup ingredients even from frozen. Always blanch leaves before freezing (1 minute) to inactivate enzymes.
- Storage:
- 12 months — Frozen at −18 °C, up to 12 months. Freeze stems raw; freeze leaves after blanching.
- Vitamin K (Phyllochinon / K1)VitaminContent: ca. 830 µg/100 g (Frischblatt)Leaf
One of the highest vitamin K concentrations of any vegetable. Essential for blood coagulation (activation of coagulation factors II, VII, IX, X) and bone mineralisation (osteocalcin carboxylation). Heat-stable — blanching barely reduces content. Fat-soluble — better absorbed in combination with a small amount of oil.
- Betaine (Trimethylglycin)OtherContent: Spuren–0,3 mg/100 g (Frischblatt)Leaf
Betaine (structurally related to the Beta vulgaris name component) is an osmotic protectant and methyl donor in homocysteine metabolism. Betaine extracts show hepatoprotective effects in preclinical studies. Present in small amounts in chard — primarily relevant in beetroot.
- Betalaine (Betacyanine + Betaxanthine)OtherContent: variabel — sortenabhängig; Betacyanine in farbigen StielenAerial parts
Betalains are nitrogen-containing plant pigments found exclusively in the order Caryophyllales. In chard, 8 betalains were identified: 7 betacyanins (incl. betanin, isobetanin, betanidin) and 1 betaxanthin (miraxanthin V). Coloured stems (red, yellow) are richer in pigments than green ones. In vitro, betalains show antioxidant, anti-inflammatory and dyslipidaemia-modulating activity.
- Oxalsäure (Oxalic acid)OtherContent: ca. 480 mg/100 g Frischgewicht (Blatt)Leaf
Secondary plant compound with herbivore-deterrent function. Approximately half is in soluble form. Oxalic acid binds calcium and iron in the gut, reducing their absorption. In susceptible individuals, high intake can promote calcium oxalate kidney stones. Blanching and discarding the cooking water considerably reduces soluble oxalic acid.
- KaempferolFlavonoidContent: Spuren (variiert je Sorte)Leaf
Flavonol antioxidant detected in chard leaves. Associated with anti-inflammatory and anticarcinogenic activity in laboratory studies. Bioavailability from the food matrix in humans is still little studied.
- Vitexin (C-Glykosid-Flavon)FlavonoidContent: bis zu 193 mg/100 g FW (grüne Sorten)Leaf
Vitexin is a C-glycosylated apigenin derivative. In chard one of the quantitatively most significant flavonoids (particularly 200-xylosylvitexin). In vitro: blood pressure-lowering, antithrombotic and anti-inflammatory activity described. Content varies strongly by cultivar.
- MagnesiumMineralContent: ca. 81 mg/100 g (Frischblatt)Leaf
One of the highest magnesium values among vegetable plants. Magnesium is a cofactor of over 300 enzymes, essential for energy metabolism (ATP synthesis), muscle contraction, nerve conduction and protein synthesis. Blanching reduces magnesium content only slightly.
- EisenMineralContent: ca. 1,8 mg/100 g (Frischblatt)Leaf
Non-haem iron from plant source. Absorption is inhibited by simultaneously present oxalic acid and phytates, but promoted by vitamin C. Blanching and combining with vitamin C-rich foods improve iron bioavailability from chard.
- [1]MonographUSDA FoodData Central — Chard, swiss, raw (FDC ID 169991)(accessed: 2026-05-22)
- [5]MonographPlants For A Future (PFAF) — Beta vulgaris database entry(accessed: 2026-05-22)
- [6]MonographBetacyanins and Betaxanthins in Cultivated Varieties of Beta vulgaris L. Compared to Weed Beets (PMC7698878)(accessed: 2026-05-22)
- [7]MonographCliniTox Giftpflanzen — Beta vulgaris L.: giftig + (Institut für Veterinärpharmakologie und -toxikologie, Universität Zürich)(accessed: 2026-08-10)
- [2]WikipediaChard (Wikipedia EN)(accessed: 2026-05-22)
- [3]WikipediaMangold (Wikipedia DE)(accessed: 2026-05-22)
- [4]WikidataChard — Wikidata (Q157954)(accessed: 2026-05-22)
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Carrot Classic companion-planting partner.
- 🌿 Phaseolus vulgaris Classic companion-planting partner.
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration)