how much iron in swiss chard

A great question about a nutritious leafy green!

According to the United States Department of Agriculture (USDA), one cup of cooked Swiss chard contains about 4.9 milligrams of iron. This is approximately 27% of the recommended daily intake of iron for adults.

Here’s a breakdown of the iron content in Swiss chard:

* 1 cup cooked Swiss chard: 4.9 milligrams (27% DV)
* 1 cup raw Swiss chard: 1.8 milligrams (10% DV)
* 100 grams cooked Swiss chard: 3.7 milligrams (20% DV)
* 100 grams raw Swiss chard: 1.3 milligrams (7% DV)

For comparison, the recommended daily intake of iron is:

* 8 milligrams per day for adult men
* 18 milligrams per day for adult women (ages 19-50)
* 8 milligrams per day for adult women (ages 51 and older)

It’s worth noting that the iron in Swiss chard is non-heme iron, which is not as easily absorbed by the body as the heme iron found in animal products. However, you can enhance the absorption of non-heme iron by consuming it with vitamin C-rich foods, such as citrus fruits or bell peppers.