KetovoreWhite Silver Swiss Chard
Very high oxalateLeafy greens
- Oxalate per serving · 1 cup raw
- ~232 mg
- Oxalate per 100 g
- 645 mg
LowModerateHighVery high
A serving of white silver swiss chard (~232 mg) sits near the very top of the scale.
A typical serving of white silver 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 mgBibb Lettuce~3 mgBroad Leaf Watercress~3 mgIceberg lettuce~3 mgRomaine lettuce~3 mgCurly Blue Scotch Kale~4 mg
White Silver 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 ChardFordhook Giant Swiss ChardLucullus Swiss ChardPeppermint Swiss ChardPerpetual Swiss ChardPink Passion Swiss ChardRhubarb ChardRuby Red Swiss ChardSwiss chardYellow 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 white silver swiss chard?›
A typical serving of white silver 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 white silver swiss chard high in oxalate?›
Yes — white silver 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 white silver swiss chard?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
Save recipes, scan meals, and track your keto score in the app.
Open KetovoreApp →