Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
⚠️ Moderate Sodium
Swiss Chard has 185 mg sodium per 100g. While not critically high, kidney stone patients should monitor sodium intake as excess can raise urinary calcium.
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 36 g | 237 mg | Avoid |
| 2 x 1 cup | 72 g | 474 mg | Avoid |
| ½ x 1 cup | 18 g | 118.5 mg | Avoid |
🏷️ Tags
🔴 See all Vegetables rated Avoid for kidney stones →
⚖️ Compare this food: · vs Asparagus · vs Broccoli greens →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Swiss Chard if I have kidney stones?
Skip it if you can. Swiss Chard packs 237 mg of oxalate per 1 cup. That's not a borderline number — it's solidly in the high-risk zone. Check the alternatives listed on this page.
How much oxalate is in Swiss Chard?
The lab result: 237 mg per 1 cup (36g serving). That's 657 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Swiss Chard low or high oxalate?
High. At 237 mg per 1 cup, Swiss Chard is a high-oxalate food. Harvard's 2024 data puts this firmly in the avoid zone for stone formers.
What are the best low-oxalate alternatives to Swiss Chard?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Swiss Chard. Pick from those.
How much sodium does Swiss Chard have?
The sodium level is fine — 185 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
Can I eat Swiss Chard if I pair it with dairy?
The calcium trick works: dietary calcium + oxalate in the same meal = some of the oxalate gets bound up and pooped out instead of absorbed. So yes, have dairy with Swiss Chard. Same meal timing matters.
Does boiling Swiss Chard reduce the oxalate?
Here's the cooking hack: boil Swiss Chard, discard the water. That's where the dissolved oxalate goes. Expect roughly 30-50% reduction. Steaming is a distant second place.