Carbohydrate and Fiber Counts for Chard
- 1 cup raw chard: .7 gram effective (net) carbohydrate plus .6 gram fiber and 7 calories
- 1 large chard leaf: 1 grams effective (net) carbohydrate plus 1 gram fiber and 9 calories
- 4 oz. (¼ pound) raw chard: 2.5 grams effective (net) carbohydrate plus 1.5 grams fiber and 21 calories
- ½ cup cooked chard: 2 grams effective (net) carbohydrate plus 2 grams fiber and 17 calories
Glycemic Index for ChardAs with most non-starchy vegetables, there is no scientific study of the glycemic index of chard.
Estimated Glycemic Load of Chard
- 1 cup raw chard: 1
- 1 large chard leaf: 1
- 4 oz. (¼ pound) raw chard: 2
- ½ cup cooked chard: 2
Health Benefits of ChardLeafy greens like chard are simply packed with nutritional goodness. Chard is an excellent source of fiber, vitamin K (1 large leaf has 4 times the daily requirement!), vitamin A, vitamin C, iron, potassium, magnesium, and manganese. It is a very good source of vitamin E and copper, and a good source of choline, calcium, and riboflavin. More Information on the Health Benefits of Chard and other Leafy Greens
Low-Carb Recipes with ChardSee also Spinach, as chard can substitute for spinach in many of those recipes. More Information About Chard at Calorie Count.
More Carb Profiles:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).