Description
What to look for
Choose crisp green leaves with firm white stalks. Avoid leaves that are wilted or damaged.
Availability
Available: all year
Store
Refrigerate in paper bags and use promptly.
How to prepare
Wash stalks and leaves at least twice. Remove stalks and centre ribs and cut to requirements if using. Cut or tear leaves. Shake off excess water. When cooking leaves, don’t add water as the water that clings to them after washing is sufficient. The stems can be removed from the leafy section and cooked like asparagus, or sliced and cooked. Both the stems and leaves can be used together; the stems take longer to cook so add the leaves 3-4 minutes after the stems. Silverbeet suits quick cooking methods like stir frying, steaming or microwaving.
Ways to eat
The young leaves can be used raw in a salad but silverbeet is usually eaten cooked. Puréed or finely chopped silverbeet makes an excellent base for many dishes. Use blanched leaves as a wrap. Click here for recipes.
Suggested cooking methods
Boil, microwave, steam, stir fry.
Nutrition
Silverbeet is a source of vitamin A (from beta-carotene), folate and vitamin K, and contains a dietary significant amount of potassium. Phytonutrients abound in silverbeet including carotenoids (lutein and zeaxanthin) and some flavonoids.
Nutrition table
| SILVERBEET | Raw | |||
| Nutrition Information | ||||
| Serving size: 1 cup chopped = 50g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 48/11 | 1% | 95/23 | |
| Protein (g) | 1.2 | 2% | 2.3 | |
| Fat, total (g) | 0.1 | 0% | 0.2 | |
| – saturated (g) | 0.02 | 0% | 0.03 | |
| Available carbohydrate (g) | 0.8 | 0% | 1.5 | |
| – sugars (g) | 0.8 | 1% | 1.5 | |
| Dietary Fibre (g) | 1.5 | 2.9 | ||
| Sodium (mg) | 56 | 2% | 112 | |
| Folate (µg) | 28 | 14% RDI* | 56 | A source of folate |
| Vitamin A Equiv. (µg) | 159 | 21% RDI* | 317 | A source of vitamin A |
| Vitamin K (µg) | 15 | 18% ESADDI** | 30 | A source of vitamin K |
| Potassium (mg) | 250 | 500 | Contains potassium | |
| Niacin (mg) | 0.2 | 2% RDI* | 0.4 | |
| Riboflavin (mg) | 0.1 | 6% RDI* | 0.19 | |
| Thiamin (mg) | 0.03 | 3% RDI* | 0.06 | |
| Vitamin B6 (mg) | 0.05 | 3% RDI* | 0.1 | |
| Vitamin C (mg) | 2 | 6% RDI* | 5 | |
| Vitamin E (mg) | 0.15 | 2% RDI* | 0.3 | |
| Calcium (mg) | 30 | 4% RDI* | 60 | |
| Iron (mg) | 0.3 | 3% RDI* | 0.7 | |
| Selenium (µg) | 0 | 0% RDI* | 0 | |
| Zinc (mg) | 0.1 | 1% RDI* | 0.2 | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs. | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
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| Source: FOODfiles 2018 | ||||
