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🟢 Tomato paste VS 🟡 Okra

If you're trying to decide between Okra and Tomato paste for a kidney stone diet, the numbers tell a clear story. Okra has 56 mg oxalate vs Tomato paste's 2 mg — that's a 28x 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

🟢
Tomato paste
Safe — Low Oxalate
2 mg oxalate / serving
Serving: 2 tbsp (33 g)
Per 100 g: 0 mg oxalate
Sodium: — | Calcium: — | Protein: —
🟡
Okra
Caution — Moderate Oxalate
56 mg oxalate / serving
Serving: 1/2 cup (56 g)
Per 100 g: 101 mg oxalate
Sodium: 3 mg/100g | Calcium: 81 mg/100g | Protein: 1.7 g/100g

🏆 The Verdict: Choose Tomato paste

At 2 mg oxalate per serving (rated Safe), Tomato paste is the clear winner over Okra (56 mg, Caution). The 28x difference comes from Harvard's 2024 lab measurements — this isn't an estimate or guess. Build your meals around Tomato paste and use Okra sparingly, if at all.

🔍 Key Takeaways

**Oxalate gap:** 56 mg vs 2 mg per serving — a 28x difference. One of these is significantly easier to fit into a kidney stone diet.
**Verdicts:** Okra is rated **Caution (25-99 mg/serving)**; Tomato paste is rated **Safe (under 25 mg/serving)**.
**Serving strategy:** If you choose Okra, consider a half portion or pair it with a calcium source. Tomato paste 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 — Okra or Tomato paste?

Tomato paste is the clear winner. At 2 mg oxalate per serving, it's rated Safe — compared to Okra's 56 mg. That's a 28x difference. If you're managing kidney stones, Tomato paste is the safer everyday choice. But Okra isn't permanently off-limits — just be aware of portions and frequency.

Can I eat Okra and Tomato paste together?

Yes, but watch your portions. Combined, you're looking at roughly 58 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 Okra vs Tomato paste differently?

Key difference: Okra benefits significantly from boiling (discard the water!) — that can reduce oxalate by 30-50%. Tomato paste doesn't need special prep since its oxalate is already low. Roasting, steaming, or eating raw are all fine for the low-oxalate option.

What are good substitutes if I want to avoid Okra?

The obvious swap is Tomato paste — same food category, 28x 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 Tomato paste page Okra 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.