Swiss Chard Green boiled

Vegetable

Very High

Oxalate Content

294.8

per 1/2 cup (88g)

Per 100g

335mg

Daily Budget

295%of 100mg

Verified by peer-reviewed research

Renal Nutrients

per 100g

Sodium

2mg0% DV

Potassium

289mg11% DV

Phosphorus

24mg2% DV

Source: USDA FoodData Central

Daily Budget Impact

This food uses 295% of your daily 100mg budget

Exceeds recommended daily intake in a single serving

Pair with Calcium

Calcium binds oxalate in the gut, reducing absorption by up to 50%. Aim for ~250mg calcium with this food:

🥛

Glass of milk250ml

300mg

🥣

Yogurt170g cup

260mg

🧀

Cheddar cheese30g slice

200mg

Based on Liebman & Costa (2000). Consume calcium WITH the oxalate-containing food, not separately.

Track Calcium Pairings & Stay Safe

Lower-Oxalate Alternatives

Collard Greens boiledLow

Milder flavor

Sodium286mgPotassium251mgPhosphorus27mg/100g

-313mg/100g

Get your personalized swap plan — it's free

Daily target for kidney stone prevention: 50-100mg total oxalate intake. Track your daily consumption to stay within safe limits.

Diet Tips

The Low-Oxalate Grocery Shopping List

A comprehensive grocery store guide organized by department, with safe food choices, what to avoid, and smart swaps for common high-oxalate items.

8 min

Food Guides

Burger King Low-Oxalate Guide: What to Order (and What to Skip)

A kidney stone former's complete guide to eating at Burger King. Flame-grilled and kidney-friendly — if you know what to avoid.

6 min

More Vegetable Options

Iceberg Lettuce

per 1 cup

0mg

Radishes, French Breakfast (Raw)

0mg

0mg

0mg

per One 1x4 inch piece

0.2mg

View all Vegetable foods

Track Your Daily Oxalate Intake

Stay within safe limits and reduce your kidney stone risk with personalized tracking.

Get Started Free