How Much Oxalate Is in Swiss Chard Green (Green 2)?
mg oxalate
per serving
Serving: 1 cup (36 g)
Verdict: 🔴 Avoid
Per 100g: 657 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Swiss Chard Green (Green 2): Avoid (🔴), 237 mg oxalate per serving — multiple times the 100 mg threshold. Treat it as an avoid list item. When you need something similar, the lower-oxalate alternatives on this page are the safer swap.
Putting Swiss Chard Green (Green 2) in context: it lands well above the category average of 27 mg. In the database, 80% of vegetables (219 of 271) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical vegetables here averages 27 mg oxalate per serving, so Swiss Chard Green (Green 2) runs 777% above that baseline. That places it on the higher end for oxalate in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all vegetables rated Avoid for a full side-by-side.
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. Applied to Swiss Chard Green (Green 2): 237 mg oxalate per 1 cup — Avoid per Harvard (2024).
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. Applied to Swiss Chard Green (Green 2): 237 mg oxalate per 1 cup — Avoid per Harvard (2024).
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 2), the measured oxalate value is 237 mg per 1 cup (Avoid).