Swiss chard is a leafy green vegetable with colorful stems, offering folate, iron, calcium, vitamin C, and magnesium. Its slightly earthy flavor works well cooked into a variety of savory dishes. This nutrient-dense green is an excellent choice throughout pregnancy.
Why it's good in pregnancy
Swiss chard's folate supports healthy neural tube development, especially important in early pregnancy, while its iron helps meet the increased blood volume demands of pregnancy. Calcium and magnesium contribute to your baby's developing bones and muscle function, and vitamin C supports immune health and iron absorption. This nutrient-rich green offers wide-ranging support throughout every stage of pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important in early pregnancy.
IronHelps support the increased blood volume of pregnancy.
CalciumSupports your baby's developing bones and teeth.
Vitamin CSupports immune health and enhances iron absorption from other foods.
MagnesiumSupports muscle and nerve function during pregnancy.
Serving ideas
Sautéed Swiss chard with garlic
Swiss chard added to soups and stews
Swiss chard mixed into pasta dishes
Swiss chard baked into savory tarts
Steamed Swiss chard as a simple side dish
Safety
Wash thoroughly before use.
Wash Swiss chard thoroughly under running water, separating the leaves to remove any grit or soil, since leafy greens can carry surface bacteria. Store it in the refrigerator, ideally wrapped loosely, and use within a few days for best freshness. Cook chard by sautéing, steaming, or adding it to soups until wilted and tender, which helps reduce any surface bacteria and makes it easier to digest. Trim tough stem ends before cooking if desired.
Common questions
Is Swiss chard safe to eat during pregnancy?Yes, Swiss chard is a nutritious leafy green that's safe to enjoy when washed and cooked properly.
Why is Swiss chard good for pregnancy?It provides folate, iron, calcium, vitamin C, and magnesium, supporting many aspects of your baby's development.
Can I eat Swiss chard raw during pregnancy?Yes, if thoroughly washed, though cooking it makes it easier to digest and reduces surface bacteria.
Did you know?
Swiss chard's colorful stems can range from white to red to bright yellow, depending on the variety.
It's part of the same plant family as beets, though grown for its leaves rather than its root.
Chard is one of the most nutrient-dense leafy greens available.
Scan any food. Know instantly.This page is one food — the Avo app has hundreds, plus a camera scanner.
