How Much Oxalate Is in Swiss Chard Red?
mg oxalate
per serving
Serving: 1 cup (36 g)
Verdict: 🔴 Avoid
Per 100g: 1167 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Swiss Chard Red is a Avoid food (🔴) at 420 mg oxalate per serving — past the 100 mg line. The safest approach is choosing a lower-oxalate alternative instead. If it shows up occasionally in a meal, keep the portion minimal and boost fluids.
Putting Swiss Chard Red 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 Red runs 1454% 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?
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, Swiss Chard Red measures 420 mg per 1 cup, rated Avoid.
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For context, Swiss Chard Red measures 420 mg per 1 cup, rated Avoid.
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. For Swiss Chard Red, the measured oxalate value is 420 mg per 1 cup (Avoid).