Chard is a leafy green vegetable rich in folate, iron, calcium, and magnesium. Its vibrant leaves and stalks can be cooked in a variety of ways, making it a versatile, nutrient-dense addition to pregnancy meals. Regularly including leafy greens like chard supports overall nutritional balance.
Why it's good in pregnancy
Chard is rich in folate, important for your baby's neural tube development, along with iron and calcium to support blood health and bone development. Its magnesium content supports healthy muscle function, while vitamin C aids iron absorption. Its fiber content also supports digestive health throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps support the increased blood volume needed during pregnancy.
CalciumContributes to your baby's developing bones and teeth.
Vitamin CSupports immune function and enhances iron absorption.
MagnesiumSupports muscle function and healthy blood pressure.
Serving ideas
Sauté with garlic and olive oil
Add to soups and stews
Stir into a cooked grain bowl
Mix into a vegetable frittata
Blend cooked chard into a pasta sauce
Safety
Wash thoroughly before use.
Wash chard leaves and stalks thoroughly under running water to remove dirt and grit, as leafy greens can carry soil-borne residue. Store unwashed chard in the refrigerator in a perforated bag, where it will keep for several days. Cook chard thoroughly by sautéing, steaming, or boiling until wilted and tender, which also helps reduce any surface bacteria. Cut into smaller pieces before serving to reduce choking risk.
Common questions
Is chard safe to eat during pregnancy?Yes, thoroughly washed and cooked chard is a safe, nutrient-rich vegetable for pregnancy.
Should chard be cooked before eating during pregnancy?Cooking chard is recommended to reduce any surface bacteria and make it easier to digest, though washed raw chard in small amounts is generally fine too.
Is chard a good source of folate?Yes, chard is a good source of folate, making it a helpful addition alongside other folate-rich foods during pregnancy.
Did you know?
Chard is part of the same plant family as beets and spinach.
Its colorful stalks, which can be red, yellow, or white, are just as edible as the leaves.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
