Is Swiss Chard Keto?

Leafy Greens
Swiss Chard sticker illustration
KETO VERDICTYES

Swiss chard is excellent for keto: ~2.1g net carbs per 100g with big vitamin payload (K, A, C). Its broad leaves and tender stems shine in quick sautés, gentle steaming, or stirred into soups and stews—just add fat for satiety and absorption.

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YOUR PORTION

How much are you having?

Scale the published reference values to your portion.

Per 100 g (as listed by source). USDA FoodData Central.

How this is calculated

total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.

Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.

2.1gnet carbs in your portion

Total carbs
3.7g
Fiber
1.6g
Protein
1.8g
Fat
0.2g
Calories
19
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Swiss chard is excellent for keto: ~2.1g net carbs per 100g with big vitamin payload (K, A, C). Its broad leaves and tender stems shine in quick sautés, gentle steaming, or stirred into soups and stews—just add fat for satiety and absorption.

  • Net carbs (100 g)2.1g
  • Protein (100 g)1.8g
  • Fat (100 g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
2.1g
Total Carbs
3.7g
Fiber
1.6g
Protein
1.8g
Fat
0.2g
Calories
19

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Very low net carbs: only ~2.1g per 100g keeps you in ketosis with generous portions
  • Nutrient powerhouse: rich in vitamins K, A, C plus magnesium and potassium
  • Two-in-one veg: tender leaves + crisp stems offer varied texture in one ingredient
  • Mild, earthy flavor: less bitter than some greens, easy to love and season
  • Cooks down well: high water content means big volume becomes keto-friendly servings
  • Pairs with fats: soaks up butter, olive oil, bacon fat, Ghee—boosts satiety and vitamin absorption

PREPARATION SUGGESTIONS

SAUTEED WITH GARLIC

Separate stems from leaves. Sauté chopped stems in olive oil 3–4 minutes; add sliced garlic and torn leaves, cook until wilted. Season with salt and a squeeze of lemon.

CREAMED SWISS CHARD

Wilt chard, then stir in heavy cream, cream cheese, and parmesan. Season with nutmeg, garlic, and black pepper for a rich, keto side.

BACON AND CHARD

Crisp bacon; sauté onions and chard in the bacon fat. Finish with apple cider vinegar and crumble bacon on top for savory crunch.

STUFFED CHARD LEAVES

Use large leaves as wraps for seasoned ground beef, cheese, and herbs. Roll, nestle in tomato sauce, and bake for keto-friendly rolls.

CHARD AND EGG SCRAMBLE

Sauté chopped chard until wilted, add beaten eggs and cook gently. Top with feta and herbs for a fast, nutrient-dense breakfast.

SOUP ADDITION

Stir chopped chard into keto soups and stews during the last 3–5 minutes. Adds color, micronutrients, and tender texture.

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