🟢 Broccoli greens VS 🔴 Huazontle (Aztec broccoli)

If you're trying to decide between Broccoli greens and Huazontle (Aztec broccoli) for a kidney stone diet, the numbers tell a clear story. Broccoli greens has 6 mg oxalate vs Huazontle (Aztec broccoli)'s 263 mg — that's a 43x difference measured by Harvard's lab.

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

⚖️ Head-to-Head Comparison

🟢

Broccoli greens

Safe — Low Oxalate

6 mg oxalate / serving

Serving: 1 cup, sliced (60 g)
Per 100 g: 9 mg oxalate
Sodium: 36 mg/100g | Calcium: 46 mg/100g | Protein: 2.6 g/100g

🔴

Huazontle (Aztec broccoli)

Avoid — High Oxalate

263 mg oxalate / serving

Serving: 1/2 cup (60 g)
Per 100 g: 438 mg oxalate
Sodium: 24 mg/100g | Calcium: 56 mg/100g | Protein: 2.8 g/100g

🏆 The Verdict: Choose Broccoli greens

At 6 mg oxalate per serving (rated Safe), Broccoli greens is the clear winner over Huazontle (Aztec broccoli) (263 mg, Avoid). The 43x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Broccoli greens and use Huazontle (Aztec broccoli) sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 6 mg vs 263 mg per serving — a 43x difference. One of these is significantly easier to fit into a kidney stone diet.

**Verdicts:** Broccoli greens is rated **Safe (under 25 mg/serving)**; Huazontle (Aztec broccoli) is rated **Avoid (100+ mg/serving)**.

**Serving strategy:** If you choose Huazontle (Aztec broccoli), consider a half portion or pair it with a calcium source. Broccoli greens can be eaten more freely.

**Cooking tip:** For either vegetable, boiling and discarding the cooking water can reduce soluble oxalate by 30-50%. Steaming or eating raw preserves more oxalate.

❓ Frequently Asked Questions

Which is better for kidney stones — Broccoli greens or Huazontle (Aztec broccoli)?

The numbers leave no doubt: Broccoli greens (6 mg oxalate/serving, Safe) beats Huazontle (Aztec broccoli) (263 mg, Avoid) by a factor of 43x. For kidney stone patients, Broccoli greens is the pick. Huazontle (Aztec broccoli) is a food to approach with portion awareness.

Can I eat Broccoli greens and Huazontle (Aztec broccoli) together?

Yes, but watch your portions. Combined, you're looking at roughly 269 mg oxalate. If one is high-oxalate, keep it to a small side portion. The lower-oxalate food can fill most of your plate.

How should I prepare Broccoli greens vs Huazontle (Aztec broccoli) differently?

For Huazontle (Aztec broccoli), boiling and draining cuts oxalate by 30-50%. Steaming preserves more. For Broccoli greens, preparation method matters less — it's already low-oxalate. If you're cooking both, boil Huazontle (Aztec broccoli) separately and discard the water.

What are good substitutes if I want to avoid Huazontle (Aztec broccoli)?

Your best bet: Broccoli greens. It's in the same category and has dramatically less oxalate. Check the Related Foods section on Huazontle (Aztec broccoli)'s page for more specific alternatives verified by Harvard's 2024 data.

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.