How Much Oxalate Is in Red or green Swiss Chard?
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 oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. For context, Red or green Swiss Chard measures 594 mg per 1 serving, rated Avoid.
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 Red or green Swiss Chard: 594 mg oxalate per 1 serving — Avoid per Harvard (2024).
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. Red or green Swiss Chard comes in at 594 mg oxalate per 1 serving (Avoid) in the measured database.