Chard
Carb Check
- Carbs
- 1gCarbs
- Fiber
- 2.9gFiber
- Net Carbs
- 0.0gNet Carbs
- Carbs per Portion
- 1.5gCarbs per Portion
- Glycemic Index
- 15Glycemic Index
- Glycemic Load
- 0.2Glycemic Load
Legend
Color-coded system for nutritional impact: Use for food choices, especially for diabetes or low-carb diets.
Diet Check
- Low Carb
- Yes
- Keto
- Yes
- Carnivore
- No
- Paleo
- Yes
- Slow Carb
- Yes
- Vegan
- Yes
- Vegetarian
- Yes
- Low FODMAP
- Yes
pH Check
Nutrient Distribution per 100g
Chard
- Nutrientg
- Water92.0g
- Fiber2.9g
- Carbs1.0g
- Fat0.0g
- Protein2.0g
Advanced Nutrient Analysis
- Histamine
- Not present
- Purine
- Not present
- Tyramine
- Not present
- FODMAP
- Not present
- Oxalate
- Low
- Goitrogen
- Not present
- Sulfite
- Not present
- Nitrate
- Not present
- Antioxidants
- Moderate
Legend
For the antioxidant level, the scale is flipped. 1 (green) is a high antioxidant level, and 5 (purple) is a low antioxidant level.
Chard is a highly nutritious leafy green that is low in carbohydrates and high in fiber, making it a superb choice for low-carb and keto diets. It provides essential minerals like magnesium and iron, supporting various bodily functions.
- Low in carbohydrates with only 1g total per serving
- High in fiber, providing 2.9g per serving
- Contains moderate magnesium levels with 15.17% of the RDA
- Low levels of potassium and calcium
- Provides a good source of iron
Vitamin Check
- Vitamin A (Retinol)
- 0 μg
- Vitamin C
- 40 mg
- Vitamin B 1 (Thiamine)
- 0.1 mg
- Vitamin B 2 (Riboflavin)
- 0.16 mg
- Vitamin B 6 (Pyridoxine)
- 0.09 mg
- Beta-Carotene (ß-Carotene)
- 3500 μg
Mineral Check
- Sodium
- 230 mg
- Calcium
- 100 mg
- Iron
- 2.7 mg
- Potassium
- 375 mg
- Magnesium
- 80 mg
- Phosphorus
- 40 mg
- Zinc
- 0.3 mg
Allergen Check
- Fructose
- Traces
- Lactose
- Not present
- Gluten
- Not present
- Soy
- Not present
- Shellfish
- Not present
Legend
Nutritional Information
| Nutrient | Amount (100g) |
|---|---|
| Calories | 20 kcal |
| Carbohydratesmacro | 1 g |
| Proteinmacro | 2 g |
| Watermicro | 92 g |
| Dietary Fibermacro | 2.9 g |
| Dietary Fatmacro | 0.001 g |
| Vitamin A (Retinol)vitamin | 0 μg |
| Vitamin B 2 (Riboflavin)vitamin | 0.16 mg |
| Beta-Carotene (ß-Carotene)vitamin | 3500 μg |
| Vitamin B 6 (Pyridoxine)vitamin | 0.09 mg |
| Vitamin B 12 (Cobalamin)vitamin | 0 μg |
| Vitamin B 1 (Thiamine)vitamin | 0.1 mg |
| Vitamin Dvitamin | 0 μg |
| Vitamin Cvitamin | 40 mg |
| Sodiummineral | 230 mg |
| Calciummineral | 100 mg |
| Potassiummineral | 375 mg |
| Ironmineral | 2.7 mg |
| Magnesiummineral | 80 mg |
| Phosphorusmineral | 40 mg |
| Zincmineral | 0.3 mg |
Is Chard keto?
Chard is keto-friendly due to its low carbohydrate content of only 1g per serving, combined with 2.9g of fiber, which helps to offset net carbs. Its nutrient density makes it an excellent addition to a ketogenic diet, offering a variety of vitamins and minerals such as iron and magnesium without compromising ketosis.
Carbohydrate Impact and Glycemic Index of Chard
Chard has a low glycemic index (GI) score of 15 and an almost negligible glycemic load (GL) of 0.2, indicating that it minimally impacts blood sugar levels. This makes it an ideal leafy green for individuals monitoring blood sugar fluctuations or following a low-GI meal plan.