Keto Approved
Swiss Chard
0.80g net carbs per 1 cup raw
0.8g net carbs per cup. Excellent magnesium and potassium source.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 4% of your 20g daily budget.
Plan the rest of your day
Good to Know
Those rainbow stems you see at the store, the red, yellow, and pink ones sold as rainbow chard, carry no more carbs than the plain green variety, so pick whichever looks freshest. A single raw cup runs about 7 calories and barely registers on your daily total, which makes chard easy to pile on. Sauteed chard wilts down to almost nothing, so two or three cups in the pan still keeps you under a single gram of net carbs, just skip the sweet glazes and sugary dressings some recipes pour over it.
Is Swiss Chard Keto? The Full Answer
Swiss Chard contains 0.80g net carbs per 1 cup raw (1.40g total carbs minus 0.60g fiber). 0.8g net carbs per cup. Excellent magnesium and potassium source.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 4% of a 20g daily carb limit. That makes Swiss Chard a reliable keto staple.
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