Swiss Chard
The royal leafy green with colourful stalks and broad green leaves: a treasure of the Mediterranean and Levantine diet, loved in pie fillings and stews. Its net carbohydrate is very low, so a glycemic index does not apply, and it is one of the richest vegetables in potassium and magnesium.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Cook the chard leaves with boiled chickpeas, lemon juice and olive oil as a warm, filling Levantine dish that gives calm energy and nourishes the gut.
Best preparation methods
Cook the firm stalks first for a few minutes, then add the tender green leaves at the end so they wilt gently with garlic and olive oil and keep their nutrients.
Important Nutritional Note
Chard contains syringic acid, which supports metabolic fitness and blood-sugar balance; it also contains oxalates, so people prone to kidney stones are better off blanching it lightly.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 19 kcal | 19 kcal |
| Protein | 1.8 g | 1.8 g |
| Carbohydrate | 3.7 g | 3.7 g |
| Available carbohydrate | 2.1 g | 2.1 g |
| Fat | 0.2 g | 0.2 g |
| Dietary fibre | 1.6 g | 1.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 19 kcal per 100 g, ranking 12 of 48 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Swiss Chard good for weight loss?
Yes. Swiss Chard is very low in calories (19 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Swiss Chard affect blood sugar?
Swiss Chard contains only 2.1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Swiss Chard?
A typical 100 g portion of Swiss Chard provides about 19 kcal, 1.8 g protein, 3.7 g carbohydrate, 0.2 g fat and 1.6 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.