Editorial Team
OxalateWatch is maintained by a dedicated editorial team committed to accuracy, transparency, and evidence-based dietary information for kidney stone patients.
Our Review Process
Every oxalate value on this site is sourced from the Harvard T.H. Chan School of Public Health (2024) oxalate database — the most authoritative open-access food oxalate resource available. Harvard's values are derived from direct ion chromatography laboratory measurements, not database estimates or crowd-sourced averages. For the minority of foods not included in the Harvard analysis, data is supplemented from USDA FoodData Central, clearly marked as tier-2.
Each food page is reviewed against the latest peer-reviewed literature from PubMed-indexed journals, with key references cited directly on every page.
Methodology
Our oxalate thresholds follow clinical consensus:
- Safe (<25 mg/serving): Recommended for daily consumption in normal portions.
- Caution (25–99 mg/serving): Manageable with portion control and calcium pairing.
- Avoid (≥100 mg/serving): Limit or substitute for kidney stone patients.
We also flag sodium (≥460 mg/100g = high), animal protein content, and calcium richness — all separately from the oxalate verdict — because these are independent stone risk factors per AUA and NKF guidelines.
Limitations
Oxalate content varies between crop varieties, growing conditions, and cooking methods. Harvard's published values represent point measurements from specific samples. We cite the published value as-is and do not average across sources. This is dietary reference information, not medical advice. Consult a registered dietitian or urologist for personalized dietary guidance.