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Silver Beet

Silver Beet


All year round


Storage and Handling

Store in the refrigerator in a plastic bag, ensure leaves are not squashed. Handle all fresh produce with care and wash before eating.



The Greeks were the first to regard silver beet as a food and later the Romans considered it a delicacy.



  • It's also known as chard, Swiss chard and seakale beet
  • Regarded as similar to spinach, silver beet does have a stronger flavor
  • The main variety of silver beet has a white stalk
  • Red beet is sometimes available, it has the same green leaves but has a rich pinky-red stem and veins.


Growing Facts

  • Plant from September through to May. In warmer regions silver beet can be planted year-round
  • It is heat and frost tolerant and can grow in most soils
  • Regular cutting will result in more growth. Once the plant runs to seed, silver beet should be dug up

Nutrition Information

Serving size: 75g - 1/2 cup leaves and upper stems, chopped, boiled, drained

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 98/24 133/32
Protein (g) 2.1 2.81
Fat, total (g) 0.22 0.29
- saturated (g) 0.039 0.052
Carbohydrate (g) 2.14 2.85
- sugars (g) 1.95 2.6
Dietary Fibre (g) 2.48 3.3
Sodium (mg) 108 144
Vitamin A Eqiuv. (µg) 414.58 552.77
Vitamin C (mg) 12 16
Vitamin E (mg) 1.8 2.4
Folate (µg) 31.5 42
Vitamin B6 (mg) 0.188 0.25
Potassium (mg) 315.8 421
Iron (mg) 0.92 1.23
Niacin (mg) 0.64 0.85
Calcium (mg) 51 68
Zinc (mg) 0.56 0.74
Riboflavin (mg) 0.03 0.04
Thiamin (mg) 0.015 0.02
Selenium (µg) 0.19 0.25

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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