How Much Oxalate Is in Swiss Chard?

A standard serving of Swiss Chard (1 serving, about 100g) contains 594 mg of oxalate. That works out to roughly 679 mg per 100 grams. These numbers are direct lab measurements from Harvard T.H. Chan School of Public Health (2024), via the OHF database. For context, the safe threshold for kidney stone patients is 25 mg per serving. Based on its 594 mg, Swiss Chard falls in the Avoid category.

✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

594
mg oxalate
per serving

Food: Swiss Chard, Red or green, boiled and steamed
Serving: 1 serving (100 g)
Verdict: 🔴 Avoid
Per 100g: 679 mg
Data: Harvard T.H. Chan SPH (2024)

🔄 Lower-Oxalate Alternatives

🟢 Passion Fruit or Granadilla

0 mg / serving

💡 What This Means for Your Diet

What this means: Swiss Chard is rated Avoid (🔴). At 594 mg oxalate per serving, Swiss Chard exceeds the 100 mg threshold. Kidney stone patients should limit or avoid this food. If you do eat it, keep portions very small, pair it with calcium, and drink extra water. Check the full food page for safer alternatives.

📊 How Swiss Chard Compares

Among vegetables, Swiss Chard sits well above the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Swiss Chard is 2098% above the category norm. Within its specific category, Swiss Chard ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all vegetables rated Avoid to compare within the same verdict level.

❓ Related Questions

Why does oxalate per 100g matter?

The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving.

How accurate is the oxalate measurement?

Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available.

How does this compare to other foods?

Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods.

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.