Swiss Chard vs. Spinach: What is Healthier?

November 1, 2025 •

4 min read

According to the USDA, both Swiss chard and spinach are considered nutrient-dense foods, but their exact vitamin and mineral profiles differ. To determine which is healthier, Swiss chard or spinach, one must look beyond the initial perception and dive into the specifics of their nutritional content, flavor profiles, and culinary versatility.

Quick Summary

This article provides a comprehensive comparison of Swiss chard and spinach, detailing their nutritional differences in vitamins, minerals, and antioxidants. It explains how each green vegetable offers unique health benefits, such as bone health and improved vision, to help you decide which best fits your dietary needs.

Key Points

Spinach is richer in folate: It contains significantly higher levels of folate (Vitamin B9) and slightly more iron and calcium than Swiss chard.
Swiss chard offers more Vitamin C and potassium: It contains more Vitamin C, magnesium, and potassium, which support immune function and blood pressure.
Oxalate levels are different: Swiss chard has a higher oxalate content than spinach, which can affect mineral absorption and may be a consideration for those prone to kidney stones.
Antioxidant profiles vary: Swiss chard contains unique betalain antioxidants, while spinach offers antioxidants like quercetin and kaempferol.
Both are superfoods: The overall health difference is minimal; both are excellent low-calorie, nutrient-dense additions to a healthy diet.
Cooking affects nutrients differently: Steaming or sautéing is preferable to boiling for both greens, as it better preserves nutrients and reduces oxalate content.

Nutritional Breakdown: A Head-to-Head Comparison

At first glance, both Swiss chard and spinach appear to be incredibly healthy additions to any diet, packed with vitamins, minerals, and antioxidants. However, a deeper look at their nutritional makeup reveals key differences that might influence your choice. For a 100-gram serving, both are extremely low in calories, with Swiss chard containing approximately 20 kcal and spinach around 23 kcal, making them excellent choices for weight management. But the similarities begin to diverge when you examine their specific micronutrient content.

Vitamins

In the realm of vitamins, both greens shine, but in different areas. Spinach is notably richer in folate (Vitamin B9), an essential nutrient for cell growth and DNA formation, especially vital for pregnant women. A 100g serving of raw spinach contains significantly more folate than Swiss chard. On the other hand, Swiss chard contains more Vitamin C per serving, a powerful antioxidant that supports immune function and skin health. Both are excellent sources of Vitamin K and Vitamin A, though spinach typically contains higher levels of both.

Minerals

When it comes to minerals, the picture becomes even more complex. Spinach boasts higher levels of iron and calcium, though the high oxalate content in both greens can inhibit the body's absorption of these minerals. Swiss chard, however, provides a higher amount of magnesium and potassium, which are crucial for blood pressure regulation and heart health. Swiss chard also contains significantly more natural sodium than spinach, a factor to consider for those on a sodium-restricted diet.

Antioxidants and Other Compounds

Both vegetables are rich in antioxidants, which combat oxidative stress and inflammation. Swiss chard is noted for its betalain pigments (responsible for its colorful stalks), which possess antioxidant and anti-inflammatory properties not found in spinach. Spinach, meanwhile, is rich in other antioxidants like quercetin and kaempferol, linked to potential anti-cancer benefits. Both greens also contain lutein and zeaxanthin, carotenoids that promote eye health and protect against age-related macular degeneration.

Culinary and Health Considerations

Beyond the raw nutritional data, the choice between Swiss chard and spinach often comes down to culinary application and specific health goals. Their differing textures and flavors make them suitable for different dishes. Spinach, with its tender leaves, is often preferred for raw preparations like salads or quick wilting in dishes. Swiss chard has a heartier, earthier taste and thicker leaves and stems that require a slightly longer cooking time. The stems are often cooked separately from the leaves.

Cooking Methods and Nutrient Absorption

It is important to note that cooking affects the nutritional content of both greens. Cooking, especially by steaming or sautéing, can increase the bioavailability of certain minerals like iron and calcium by reducing the oxalate content. However, boiling can cause some water-soluble vitamins, like Vitamin C, to leach into the cooking water. Therefore, sautéing or light steaming is often recommended to preserve the most nutrients. For example, Healthline suggests lightly cooking Swiss chard to maximize its nutritional punch.

Health Benefits for Specific Conditions

For Blood Pressure: Swiss chard's high potassium and magnesium content, combined with its high nitrates, make it particularly beneficial for blood pressure regulation. Spinach also contains nitrates and potassium that support heart health, but Swiss chard has a higher concentration of the key blood pressure-supporting minerals.
For Bone Health: Both are excellent sources of Vitamin K, crucial for bone health by improving calcium absorption. While spinach has more calcium, the higher oxalate content slightly hinders its absorption. Therefore, both offer significant benefits, but incorporating a variety of greens is best.
For Eye Health: Both greens are rich in lutein and zeaxanthin, but some research suggests spinach may contain slightly higher levels, making it a powerful choice for protecting against age-related eye conditions.
For Iron Intake: Despite the common misconception, spinach's iron is not as easily absorbed as heme iron from animal sources. While spinach contains more iron than Swiss chard, both serve as a good plant-based source, especially when paired with Vitamin C to enhance absorption.

Nutritional Comparison Table


Nutrient (per 100g raw)	Swiss Chard	Spinach	Key Takeaway
Calories	20 kcal	23 kcal	Both are very low-calorie.
Protein	~1.9 g	~2.9 g	Spinach has a slightly higher protein count.
Fiber	~2.1 g	~2.4 g	Very similar high-fiber content.
Vitamin K	Very High	Very High	Both are excellent for bone health.
Vitamin A	High	High	Both are great for immune and eye health.
Vitamin C	Higher	Good	Swiss chard is a better source of this antioxidant.
Folate (B9)	Low	Very High	Spinach is significantly richer in folate.
Iron	Good	Higher	Spinach provides more iron.
Calcium	Moderate	Higher	Spinach contains more calcium.
Magnesium	Higher	Good	Swiss chard is a better source of magnesium.
Potassium	Higher	Good	Swiss chard contains more potassium.
Sodium	Higher	Lower	Swiss chard has more natural sodium.
Oxalates	Higher	High	Those prone to kidney stones should be mindful.

Conclusion: Which Should You Choose?

So, what is healthier, Swiss chard or spinach? The answer is not as simple as picking one over the other. Both are exceptional superfoods that offer a potent array of nutrients. Your choice should depend on your specific health needs and culinary preferences. If you're looking for a significant boost in folate and a slightly higher iron and calcium content, spinach may be the better option. If higher levels of vitamin C, magnesium, and potassium are your priority, Swiss chard might be the winner. For most people, the healthiest approach is to incorporate a variety of leafy greens into their diet. Alternating between Swiss chard, spinach, and other greens ensures you get a broader spectrum of vitamins, minerals, and antioxidants. Ultimately, the best choice is the one you will enjoy and eat consistently.

Frequently Asked Questions

No, spinach actually contains slightly more iron, but the high oxalate levels in both greens can inhibit iron absorption. To improve iron absorption from either, combine them with a food rich in Vitamin C, like lemon juice or bell peppers.

Both are excellent for bone health due to their high Vitamin K content, which is crucial for calcium absorption and bone formation. Neither is definitively superior; incorporating both provides a robust intake of bone-supporting nutrients.

No, they have different flavor profiles. Spinach has a milder, sweeter taste and a more tender texture. Swiss chard has a heartier texture and a slightly more bitter, earthy flavor.

Individuals with a history of oxalate-related kidney stones should be mindful of their intake of both greens, as they are high in oxalates. Swiss chard has a higher oxalate content than spinach, so moderation is key.

Spinach contains slightly more protein per serving. A 100g serving of raw spinach has about 2.9 grams of protein, compared to Swiss chard's approximately 1.9 grams.

It's best to eat them both ways. Eating them raw preserves water-soluble vitamins like Vitamin C, while cooking can improve the absorption of fat-soluble vitamins (A and K) and minerals like iron by reducing oxalates. Lightly cooking is often recommended for maximum benefits.

In many cooked dishes, yes. However, due to Swiss chard's thicker texture and stronger flavor, it may require a slightly longer cooking time. For raw salads, spinach's tender leaves are generally preferred.