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🟢 Artichoke hearts VS 🔴 Good King Henry

The oxalate gap between these two is hard to ignore. Good King Henry at 228 mg per serving vs Artichoke hearts at 2 mg — 114x more. One is a daily option, the other requires careful consideration.

✓ 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

🟢
Artichoke hearts
Safe — Low Oxalate
2 mg oxalate / serving
Serving: 1/2 cup (84 g)
Per 100 g: 0 mg oxalate
Sodium: — | Calcium: — | Protein: —
🔴
Good King Henry
Avoid — High Oxalate
228 mg oxalate / serving
Serving: 1/2 cup (48 g)
Per 100 g: 475 mg oxalate
Sodium: — | Calcium: — | Protein: —

🏆 The Verdict: Choose Artichoke hearts

At 2 mg oxalate per serving (rated Safe), Artichoke hearts is the clear winner over Good King Henry (228 mg, Avoid). The 114x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Artichoke hearts and use Good King Henry sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 228 mg vs 2 mg per serving — a 114x difference. One of these is significantly easier to fit into a kidney stone diet.
**Verdicts:** Good King Henry is rated **Avoid (100+ mg/serving)**; Artichoke hearts 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. Artichoke hearts 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 — Good King Henry or Artichoke hearts?

Straight answer: Artichoke hearts. With 2 mg oxalate per serving (Safe), it's significantly safer than Good King Henry (228 mg, Avoid). The 114x gap is measured by Harvard's 2024 lab analysis, not estimates. Pick Artichoke hearts for daily eating, save Good King Henry for occasional use.

Can I eat Good King Henry and Artichoke hearts together?

Yes, but watch your portions. Combined, you're looking at roughly 230 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 Good King Henry vs Artichoke hearts differently?

For Good King Henry, boiling and draining cuts oxalate by 30-50%. Steaming preserves more. For Artichoke hearts, 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: Artichoke hearts. 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 Vegetables 🟢 Low Oxalate Foods Artichoke hearts 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.