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Ruby Red Swiss Chard

Q: How much oxalate is in ruby red swiss chard?

A typical serving of ruby red swiss chard (1 cup raw) has about 232 mg of dietary oxalate, or 645 mg per 100 g — very high on a low-oxalate diet.

Very high oxalate

Leafy greens

Oxalate per serving · 1 cup raw: ~232 mg
Oxalate per 100 g: 645 mg

LowModerateHighVery high

A serving of ruby red swiss chard (~232 mg) sits near the very top of the scale.

A typical serving of ruby red swiss chard (1 cup raw) carries about 232 mg of dietary oxalate, or 645 mg per 100 g — very high on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).

Lower-oxalate swaps

Same role on the plate, a fraction of the oxalate.

Apollo Arugula~2 mg Bibb Lettuce~3 mg Broad Leaf Watercress~3 mg Iceberg lettuce~3 mg Romaine lettuce~3 mg Curly Blue Scotch Kale~4 mg

Ruby Red Swiss Chard varieties

10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.

Bright Lights Swiss Chard Fordhook Giant Swiss Chard Lucullus Swiss Chard Peppermint Swiss Chard Perpetual Swiss Chard Pink Passion Swiss Chard Rhubarb Chard Swiss chard White Silver Swiss Chard Yellow Chard

Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.

Frequently asked

How much oxalate is in ruby red swiss chard?›

A typical serving of ruby red swiss chard (1 cup raw) has about 232 mg of dietary oxalate, or 645 mg per 100 g — very high on a low-oxalate diet.

Is ruby red swiss chard high in oxalate?›

Yes — ruby red swiss chard is very high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.

What are lower-oxalate alternatives to ruby red swiss chard?›

Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~3 mg).

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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.

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