Home › Compare › Good King Henry vs Chayote squash

🟢 Chayote squash VS 🔴 Good King Henry

The oxalate gap between these two is hard to ignore. Good King Henry at 228 mg per serving vs Chayote squash at 1 mg — 228x 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

🟢
Chayote squash
Safe — Low Oxalate
1 mg oxalate / serving
Serving: 1 cup (160 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 Chayote squash

At 1 mg oxalate per serving (rated Safe), Chayote squash is the clear winner over Good King Henry (228 mg, Avoid). The 228x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Chayote squash and use Good King Henry sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 228 mg vs 1 mg per serving — a 228x difference. One of these is significantly easier to fit into a kidney stone diet.
**Verdicts:** Good King Henry is rated **Avoid (100+ mg/serving)**; Chayote squash 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. Chayote squash 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 Chayote squash?

The numbers leave no doubt: Chayote squash (1 mg oxalate/serving, Safe) beats Good King Henry (228 mg, Avoid) by a factor of 228x. For kidney stone patients, Chayote squash is the pick. Good King Henry is a food to approach with portion awareness.

Can I eat Good King Henry and Chayote squash together?

Yes, but watch your portions. Combined, you're looking at roughly 229 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 Chayote squash differently?

For Good King Henry, boiling and draining cuts oxalate by 30-50%. Steaming preserves more. For Chayote squash, 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?

The obvious swap is Chayote squash — same food category, 228x less oxalate. You can also browse the Vegetables category on OxalateWatch for other 🟢 Safe options. The key is sticking with foods rated Safe (under 25 mg/serving).

Browse all Vegetables 🟢 Low Oxalate Foods Chayote squash 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.