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 | 594 mg | Avoid |
| 2 x 1 serving | 200 g | 1188 mg | Avoid |
| ½ x 1 serving | 50 g | 297 mg | Avoid |
🏷️ Tags
🔴 See all Vegetables rated Avoid for kidney stones →
⚖️ Compare this food: · vs Flour · vs Sea Cucumber →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Swiss Chard with kidney stones?
Yeah, this one's in the red. 594 mg oxalate per 1 serving is way over the safe threshold. Swiss Chard is a food to avoid or eat very rarely. There are better options in the same category.
How much oxalate is in Swiss Chard?
Quick math: 1 serving of Swiss Chard = 594 mg oxalate. 100g = 679 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Swiss Chard a high-oxalate food?
It's high. 594 mg oxalate per 1 serving puts Swiss Chard in the high-oxalate category. Kidney stone patients should limit or avoid this one.
What are the best low-oxalate alternatives to Swiss Chard?
There are almost always safer swaps in the same food family. For Swiss Chard, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
Can I eat Swiss Chard if I pair it with dairy?
Pairing strategy: eat Swiss Chard alongside a calcium source. The calcium-oxalate binding happens in your gut, not your kidneys. One less dose of oxalate hitting your bloodstream. Timing = same meal.
How much sodium does Swiss Chard have?
185 mg sodium per 100g in Swiss Chard. Well under the 460 mg threshold. One less thing on your kidney stone checklist.
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.