Swiss chard is keto: it has ~3 g of net carbs per 1 cup cooked, within the keto diet's 5 g-per-serving limit.
Net carbs
3 g
per 1 cup cooked
These are the carbs that count on keto: total carbs minus fiber.
It has about 3.5 g of net carbs per cooked cup, making it ideal for keto.
Nutrition facts for swiss chard
0.2 g
Fat
3.3 g
Protein
3.7 g
Fiber
Why swiss chard is keto?
On keto the goal is to stay under ~5 g of net carbs per serving; swiss chard has 3 g per 1 cup cooked (7 g total − 3 g of fiber).
How much swiss chard can I eat on keto?
To stay under 5 g of net carbs, the limit is ~250 g of swiss chard.
Related
✕No
Corn
18 g net
/ 1 medium ear
✓Yes
Cabbage
3 g net
/ 1 cup, chopped
✓Yes
Broccoli
3 g net
/ 1 cup chopped
✓Yes
Onion
4 g net
/ 1/2 medium onion
✓Yes
Green bean
4 g net
/ 1 cup
✕No
Butternut squash
13 g net
/ 1 cup, cubed
See all: Verduras keto
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Something off? Let us know.
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