The diets react (see scores below)
Diet Ratings
Swiss chard contains only 0.8g net carbs per 100g, is rich in fiber and micronutrients, and is a staple keto vegetable. No portion concerns for standard servings.
Whole plant food, leafy green vegetable with no animal products or derivatives. Excellent source of vitamins and minerals.
Leafy green vegetable rich in minerals and vitamins. Unprocessed, available to Paleolithic humans. No anti-nutrients of concern.
Nutrient-dense leafy green vegetable, staple in Mediterranean regions. High in vitamins, minerals, and fiber. Minimal processing, fits core plant-based emphasis.
Leafy green vegetable with plant-based origin. Excluded from carnivore diet as it violates the core principle of consuming only animal products.
Leafy green vegetable with no excluded ingredients. Whole, unprocessed, and explicitly compliant with Whole30.
Swiss chard is low-FODMAP at standard serving sizes per Monash University testing. No significant FODMAP content in typical portions.
Leafy green with excellent potassium, magnesium, calcium, and fiber content. Very low sodium. Supports DASH dietary goals for mineral intake and blood pressure reduction.
Colorful, non-starchy leafy green with low net carbs (~3.6g per 100g) and excellent micronutrient profile. High in polyphenols and magnesium. Perfect Zone vegetable for unlimited consumption within meal structure.
Nutrient-dense leafy green with high antioxidant content, polyphenols, and anti-inflammatory compounds. Excellent source of vitamins K, A, C and minerals. Strongly aligned with anti-inflammatory pyramid recommendations.
Nutrient-dense leafy green with good fiber, high water content, and minimal fat. Supports digestion and provides micronutrients without caloric burden. Easy to digest in small portions.
Nutritional profile
Six traits that cut across every diet.
Fiber & Plants
How much whole-plant food and fiber it delivers.
Healthy Fats
The quality of its fats (unsaturated, omega-3).
Whole / Unprocessed
How close it is to its natural, unprocessed form.
Gut Gentle
How easy it is on digestion (low FODMAP, few irritants).
Low Glycemic
How little it spikes your blood sugar.
Protein Density
How much protein it packs per calorie.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.
Diet-Specific Tips for Swiss chard
Keto — 9/10- 0.8g net carbs per 100g
- High in magnesium and potassium
- Excellent fiber-to-carb ratio
- Whole, unprocessed food
Vegan — 9/10- 100% plant-based
- Whole food
- No processing
- High nutrient density
Paleo — 9/10- Leafy green
- Mineral-rich (magnesium, potassium, iron)
- Low carbohydrate
- No processing
Mediterranean — 9/10- leafy green vegetable
- high in antioxidants
- traditional Mediterranean staple
- low calorie density
Whole30 — 10/10- Leafy green
- No excluded ingredients
- Whole food
Low-FODMAP — 9/10- Low fructans
- Low GOS
- Low polyols
- Leafy green vegetable
DASH — 9/10- Very low sodium
- High potassium and magnesium
- Excellent fiber source
- Rich in phytonutrients
Zone — 9/10- Low glycemic index
- Colorful phytonutrients
- Anti-inflammatory compounds
- Supports vegetable quota
Anti-Inflammatory — 9/10- Polyphenols
- Antioxidants
- Vitamin K
- Low omega-6
- High fiber
GLP-1 Friendly — 8/10- high water content
- high fiber
- nutrient-dense
- low calorie
- easy to digest