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 | 420 mg | Avoid |
| 2 x 1 cup | 72 g | 840 mg | Avoid |
| ½ x 1 cup | 18 g | 210 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
Is Swiss Chard safe for kidney stones?
Yeah, this one's in the red. 420 mg oxalate per 1 cup 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.
What's the oxalate content of Swiss Chard?
Here are the numbers: 420 mg oxalate in one 1 cup of Swiss Chard (36g). Per 100 grams, that's 1167 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Swiss Chard a high-oxalate food?
It's high. 420 mg oxalate per 1 cup 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?
Eat Swiss Chard with calcium-rich food at the same meal. The calcium grabs oxalate in your digestive tract before your kidneys ever see it. Yogurt, cheese, or milk work. Calcium pills between meals don't.
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.
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.