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🟢 Mustard seed VS 🔴 Good King Henry

If you're trying to decide between Good King Henry and Mustard seed for a kidney stone diet, the numbers tell a clear story. Good King Henry has 110 mg oxalate vs Mustard seed's 1 mg — that's a 110x 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

🟢
Mustard seed
Safe — Low Oxalate
1 mg oxalate / serving
Serving: 1 tsp (2 g)
Per 100 g: 50 mg oxalate
Sodium: — | Calcium: — | Protein: —
🔴
Good King Henry
Avoid — High Oxalate
110 mg oxalate / serving
Serving: 1/2 cup (45 g)
Per 100 g: 245 mg oxalate
Sodium: — | Calcium: — | Protein: —

🏆 The Verdict: Choose Mustard seed

At 1 mg oxalate per serving (rated Safe), Mustard seed is the clear winner over Good King Henry (110 mg, Avoid). The 110x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Mustard seed and use Good King Henry sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 110 mg vs 1 mg per serving — a 110x difference. One of these is significantly easier to fit into a kidney stone diet.
**Verdicts:** Good King Henry is rated **Avoid (100+ mg/serving)**; Mustard seed is rated **Safe (under 25 mg/serving)**.
**Serving strategy:** If you choose Good King Henry, consider a half portion or pair it with a calcium source. Mustard seed can be eaten more freely.

❓ Frequently Asked Questions

Which is better for kidney stones — Good King Henry or Mustard seed?

Mustard seed is the clear winner. At 1 mg oxalate per serving, it's rated Safe — compared to Good King Henry's 110 mg. That's a 110x difference. If you're managing kidney stones, Mustard seed is the safer everyday choice. But Good King Henry isn't permanently off-limits — just be aware of portions and frequency.

Can I eat Good King Henry and Mustard seed together?

You can, but be aware of the math. Together they'd total about 111 mg oxalate — which is in Avoid territory. If both are in one meal, the oxalate load adds up. Better strategy: make Mustard seed the main component and use Good King Henry sparingly.

How should I prepare Good King Henry vs Mustard seed differently?

For Good King Henry, boiling and draining cuts oxalate by 30-50%. Steaming preserves more. For Mustard seed, preparation method matters less — it's already low-oxalate. If you're cooking both, boil Good King Henry separately and discard the water.

What are good substitutes if I want to avoid Good King Henry?

Your best bet: Mustard seed. It's in the same category and has dramatically less oxalate. Check the Related Foods section on Good King Henry's page for more specific alternatives verified by Harvard's 2024 data.

Browse all Condiments 🟢 Low Oxalate Foods Mustard seed page Good King Henry page
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.