5+ A Day
Silver Beet

Silver Beet/Pūha hiriwa


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

1 cup chopped = 50 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
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 5% 2.9
Sodium (mg) 56 2% 112
Folate (µg) 28 14% RDI* 56
Vitamin A Equiv. (µg) 159 21% RDI* 317
Vitamin K (µg) 15 18% ESADDI** 30
Potassium (mg) 250   500

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


Source: FOODfiles 2016