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 serving | 100 g | 293 mg | Avoid |
| 2 x 1 serving | 200 g | 586 mg | Avoid |
| ½ x 1 serving | 50 g | 146.5 mg | Avoid |
🏷️ Tags
🔴 See all Vegetables rated Avoid for kidney stones →
⚖️ Compare this food: · vs Cabbage · vs Lettuce →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Swiss Chard with kidney stones?
Bad news if you love Swiss Chard: 293 mg per 1 serving. That's many times what's considered safe. If kidney stones are your concern, this one's not your friend. Look for swaps.
What's the oxalate content of Swiss Chard?
One 1 serving of Swiss Chard = 293 mg oxalate. Scale it up to 100g and you're at 335 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Swiss Chard a high-oxalate food?
Yeah, it's high. 293 mg per 1 serving is way over the safe threshold. Swiss Chard belongs in the 'limit severely' column.
What can I eat instead of Swiss Chard?
The easiest move: swap Swiss Chard for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How much sodium does Swiss Chard have?
Low sodium: 185 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.
Can I eat Swiss Chard if I pair it with dairy?
Yes, it helps. Calcium from food (yogurt, cheese, milk) binds oxalate in your gut so less reaches your kidneys. With Swiss Chard, having dairy at the same meal is a smart move. Not supplements though — those work differently.
Does boiling Swiss Chard reduce the oxalate?
Boil it. Drain it. That's the move. For Swiss Chard, boiling and discarding the cooking water removes about a third to half of the soluble oxalate. Don't reuse that water for anything.