Ruby red Swiss chard is a nutrient-dense leafy green packed with vitamins K, A, and C, along with minerals like magnesium, potassium, and iron. A one-cup serving of cooked Swiss chard has about 35 calories, 3.2 grams of protein, 7.2 grams of carbohydrates, and 3.6 grams of fiber. Macronutrients (Per 1-Cup Cooked Serving) • Calories: 35 • Protein: 3.2 g • Carbohydrates: 7.2 g • Dietary Fiber: 3.6 g • Total Fat: 0.1 g • Total Sugars: Low Vitamins • Vitamin K: ~572 mcg (over 450% of the daily value) • Vitamin A: ~536 mcg • Vitamin C: ~32 mg • Vitamin E: ~3.3 mg Minerals • Potassium: ~961 mg • Magnesium: ~150 mg • Iron: ~4 mg • Manganese: ~0.6 mg • Copper: ~0.3 mg Unique Plant Compounds • Betalains: Red and yellow pigments in the stems that provide strong antioxidant and detoxifying properties. • Carotenoids: Includes beta-carotene, lutein, and zeaxanthin to support eye and immune health. • Nitrates: Natural plant compounds that help improve blood flow and lower blood pressure.