Swiss Chard Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Swiss chard is among the safest vegetables for blood sugar management. A full cup of raw chard contains less than 1 gram of net carbs — the glycemic impact is essentially zero. Its magnesium content is a nutritional bonus, as magnesium plays a role in insulin function. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Swiss chard provides 299 mcg of vitamin K per raw cup — about 250% of the daily recommended intake.
Swiss chard is a member of the beet family — its colorful stems (red, yellow, white) are caused by different pigments.
Harvard T.H. Chan School of Public Health — The Nutrition Source
Leafy greens like swiss chard have a glycemic load near zero — their carbs are almost entirely fiber.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (36 g), raw, chopped. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.4g
Net carbs
0.6g
total carbs minus fiber
Fiber
0.6g
slows the glucose rise
- Sugars
- 0.4g
- Protein
- 0.7g
- Calories
- 7kcal
Notable nutrients
- Vitamin K299 mcg
- Vitamin A2202 IU
- Magnesium29 mg
- Potassium136 mg
- Vitamin C11 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — near-zero glycemic impact
Swiss chard is among the safest vegetables for blood sugar management. A full cup of raw chard contains less than 1 gram of net carbs — the glycemic impact is essentially zero. Its magnesium content is a nutritional bonus, as magnesium plays a role in insulin function. This is general nutrition information, not medical advice — people with diabetes should confirm dietary choices with their care team.
Portion guidance
Swiss chard can be eaten in generous quantities without meaningful blood sugar impact. Even several cups of raw or cooked chard contribute negligible net carbs. The main practical consideration is sodium content if using salted cooking methods, not blood sugar. Use it freely as a salad green, sautéed side dish, or addition to soups and stews.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw in salads
Little effectRaw swiss chard retains all fiber and nutrients. Since carb content is near zero, GI is effectively irrelevant — blood sugar impact is negligible regardless of the exact GI.
Sautéing or wilting in olive oil
Little effectCooking collapses the leaves and reduces volume, making it easier to eat larger amounts. The glycemic impact of the chard itself remains negligible; the cooking fat adds calories but not carbs.
Blanching and squeezing out liquid
Little effectBlanching slightly softens fiber but does not meaningfully change the glycemic profile given the near-zero carb content of the vegetable.
Adding to soups or stews with starchy vegetables
Little effectSwiss chard itself will not raise the GI of a soup; the overall glycemic impact comes from starchy ingredients like potatoes or beans in the dish. Adding chard to any dish increases fiber without raising GI.
Pairing tip
Swiss chard pairs naturally with eggs, beans, and lean proteins — all of which keep a meal's glycemic impact low. Use it as a bed for grilled fish or chicken, wilt it with garlic and olive oil as a side, or add it to omelets. Its mild, earthy flavor works well in grain bowls where the chard replaces some of the higher-GI grain.
Why GI numbers vary
Formal GI testing of swiss chard is limited, as is typical for very-low-carb leafy greens. The estimated GI of about 15 reflects its minimal digestible carbohydrate content — similar to spinach, kale, and other dark leafy greens. When a food's net carbs per serving approach zero, GI measurement has little practical meaning; what matters is that the glycemic load is essentially zero regardless of where the GI estimate falls.
Not medical advice. This page is general nutrition information about Swiss Chard. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Swiss chard's GI is estimated at approximately 15 — firmly in the low-GI category. In practice, the GI is barely relevant because a full cup of raw chard contains less than 1 gram of net carbohydrates. The glycemic load per serving is essentially zero, making swiss chard one of the most blood-sugar-neutral foods available.
Swiss chard is an excellent choice for people managing blood sugar. It is a non-starchy leafy green with near-zero net carbs and a negligible glycemic load. Additionally, swiss chard provides magnesium, a mineral that plays a role in insulin sensitivity. Most diabetes nutrition guidance encourages unlimited non-starchy vegetables like chard. People with diabetes should work with their care team for personalized guidance — this is general nutrition information.
All three are very-low-carb, very-low-GI leafy greens with essentially the same negligible blood sugar impact. The differences are nutritional rather than glycemic: swiss chard is notably high in vitamin K and magnesium, kale is exceptionally high in vitamin C and K, and spinach leads in folate and iron. From a blood sugar standpoint, they are interchangeable — all are excellent choices.
Magnesium is a mineral involved in glucose metabolism and insulin signaling, and low magnesium levels have been associated with insulin resistance in some research. Swiss chard is a good dietary source of magnesium, providing about 29 mg per cup raw (more when cooked as volume increases). This is a nutritional observation, not a medical claim — the role of dietary magnesium in diabetes management is an active area of research, not a proven treatment.
Yes. Swiss chard is outstanding for keto diets with less than 1 gram of net carbs per raw cup. It can be used freely as a salad green, cooked side, or soup ingredient without tracking its carb contribution in any meaningful way. It is one of the most keto-compatible vegetables available.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026