Is Red or green Swiss Chard Safe for Kidney Stones? (Avoid)
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🔴 Avoid
Per 100g: 679 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Red or green Swiss Chard is one of the higher-oxalate options at 594 mg per serving, well above what's advisable for stone formers. Replace it where you can. If you do eat it, small portions, calcium at the same meal, and extra water are the damage controls.
Among vegetables, Red or green 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 Red or green Swiss Chard is 2098% above the category norm. Within its specific category, Red or green 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.
Why does the safe threshold matter?
The 25 mg per serving threshold is based on clinical guidance for kidney stone patients. Harvard's lab data (2024) provides the most reliable oxalate measurements available — no database estimates, direct lab analysis. For Red or green Swiss Chard, the measured oxalate value is 594 mg per 1 serving (Avoid).
Can I eat this food every day?
For Safe foods (under 25 mg/serving), daily use is generally fine. Caution and Avoid foods work better as occasional items — rotate them with safer options so no single high-oxalate food becomes a habit. For Red or green Swiss Chard, the measured oxalate value is 594 mg per 1 serving (Avoid).
Where does the oxalate data come from?
The numbers come from Harvard T.H. Chan SPH's 2024 laboratory measurements, published through the OHF database. Direct lab analysis, which is why they're treated as the reference values for food oxalate. For context, Red or green Swiss Chard measures 594 mg per 1 serving, rated Avoid.
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For Red or green Swiss Chard, the measured oxalate value is 594 mg per 1 serving (Avoid).