How Much Oxalate Is in Swiss Chard Green (Green)?
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🔴 Avoid
Per 100g: 335 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Swiss Chard Green (Green) is rated Avoid (🔴). At 293 mg oxalate per serving, it 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.
Among vegetables, Swiss Chard Green (Green) 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 Green (Green) is 984% above the category norm. Within its specific category, Swiss Chard Green (Green) 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 oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. For context, Swiss Chard Green (Green) measures 293 mg per 1 serving, rated Avoid.
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For Swiss Chard Green (Green), the measured oxalate value is 293 mg per 1 serving (Avoid).
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. For Swiss Chard Green (Green), the measured oxalate value is 293 mg per 1 serving (Avoid).