🫘 Legumes × 🥛 Calcium-Rich

Q: What's the lowest-oxalate {tag_a} in this {tag_b} category?

Hands down, **Tofu** at 2 mg per serving. It's the safest bet in this intersection, followed by **Beans**, **Spouts**, **Legumes**. Build your meals around these and you'll keep oxalate in check.

20 foods that are Legumes AND Calcium-Rich. 177 other Legumes foods don't meet the Calcium-Rich criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.

📊 20 foods 📐 Avg oxalate: 31.9 mg/serving 📏 Range: 2.0-96.0 mg

✓ Lab-Verified Data Oxalate values from Harvard T.H. Chan SPH Oxalate Database (2024), measured via ion chromatography. This site is a dietary reference tool, not a medical resource.

🟢 Safe
10 (50%)

🟡 Caution
10 (50%)

🔴 Avoid
0 (0%)

🔍 Key Insights

1 Mixed safety profile. 10 safe, 10 caution, 0 avoid. This intersection has a range — scan the food cards below to pick the safest options.

2 Big oxalate range. The spread is 2 to 96 mg per serving — a 94 mg difference. Best pick: Tofu (2 mg). Most caution needed: Legumes (96 mg).

3 Moderate average oxalate. The mean is 31.9 mg per serving across 20 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.

4 Calcium benefit. 5 foods (100%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.

🍽️ Foods in This Intersection

❓ Frequently Asked Questions

What does it mean when a food is both Legumes and Calcium-Rich?

Think of it as a double filter: the food is in the Legumes group, AND it's also calcium-rich (100+ mg/100g). Of the ... Legumes foods in our database, 20 also meet the Calcium-Rich criteria — . This intersection helps you find foods that fit multiple dietary considerations at once.

Are Legumes foods that are Calcium-Rich safe for kidney stones?

Safety varies within this group. 20 foods share both tags, but their oxalate levels span from 2 to 96 mg per serving. The safe ones (~50%) are your go-to choices. For the higher-oxalate ones, consider smaller portions or pairing with calcium-rich foods.

How should I use this Legumes × Calcium-Rich breakdown?

Start by scanning the safe foods (🟢) — these are your staples. Then note which foods are in the caution or avoid zones so you know what to moderate. If you're meal planning, build around the lowest-oxalate options in this intersection and pair them with calcium sources (yogurt, milk, cheese) to blunt oxalate absorption.

What's the lowest-oxalate {tag_a} in this {tag_b} category?

Hands down, Tofu at 2 mg per serving. It's the safest bet in this intersection, followed by Beans, Spouts, Legumes. Build your meals around these and you'll keep oxalate in check.

🔗 Related Tags

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.