Home › Food list › Swiss Chard
Swiss Chard has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 cup (36 g) has a glycemic load of 0, which is low. Per 100 g it provides 19 calories, 1.8 g protein, 3.7 g carbohydrate (1.6 g fiber, 1.1 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup (36 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 19 kcal | 7 kcal |
| Protein | 1.8 g | 0.6 g |
| Carbohydrate | 3.7 g | 1.3 g |
| Fiber | 1.6 g | 0.6 g |
| Sugars | 1.1 g | 0.4 g |
| Fat | 0.2 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 213 mg | 77 mg |
| Potassium | 379 mg | 136 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Asparagus | 10 | 0 |
| Endive | 10 | 0 |
| Kale | 10 | 0 |
| Kohlrabi | 10 | 0 |
| Mushroom | 10 | 0 |
Swiss Chard has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (36 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of swiss chard has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Swiss Chard has 19 calories per 100 g, and about 7 calories in a 1 cup (36 g) serving.
Swiss Chard is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Chard, swiss, raw” (FDC 169991). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
