🫘 Legumes × 🟢 Oxalate Safe
44 foods that are Legumes AND Oxalate Safe. 973 other Legumes foods don't meet the Oxalate Safe criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 44 foods
📐 Avg oxalate: 6.7 mg/serving
📏 Range: 0.0-24.0 mg
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
🔍 Key Insights
1 **Mostly safe territory.** 44 out of 44 foods (100%) in this intersection fall in the safe oxalate range (under 25 mg per serving). That's good news — you have plenty of low-oxalate options here.
2 **Moderate oxalate spread.** Values range from 0 to 24 mg per serving. The lowest is **Vegetable oil (soybean)** (0 mg), and the highest is **Nuts** (24 mg).
3 **Low average oxalate.** The mean across all 44 foods is 6.7 mg per serving — solidly in the safe zone. You can build meals around these foods with confidence.
4 **Sodium alert.** 3 foods in this intersection are high in sodium (460+ mg/100g). Excess sodium increases urinary calcium — a known kidney stone risk factor. Check sodium levels alongside oxalate when choosing.
5 **Calcium benefit.** 4 foods (20%) 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
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Vegetable oil (soybean)
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jelly beans
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Condiments
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tofu
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tofu
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tempeh
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Edamame
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Miso paste
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pinto beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Navy beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cannellini beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Great northern beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Fava beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Adzuki beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mung beans
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Split peas
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peas
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Falafel
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Miso Paste
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spouts
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soy
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans
8 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lentils
8 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
11 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
15 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans
16 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
17 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
18 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Greens
19 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peas
20 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
22 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
24 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nuts
24 mg / serving
Safe
❓ Frequently Asked Questions
What does it mean when a food is both Legumes and Oxalate Safe?
Think of it as a double filter: the food is in the Legumes group, AND it's also rated Safe for oxalate. Of the ... Legumes foods in our database, 44 also meet the Oxalate Safe criteria — . This intersection helps you find foods that fit multiple dietary considerations at once.
Are Legumes foods that are Oxalate Safe safe for kidney stones?
It depends on the specific food. In this intersection of 44 foods, 44 are rated Safe (under 25 mg/serving), 0 are Caution (25-99 mg/serving), and 0 are Avoid (100+ mg/serving). Browse the food cards below to find the safe options — they're marked with 🟢.
How should I use this Legumes × Oxalate Safe breakdown?
Use it as a shortcut. Instead of browsing all many Legumes foods and filtering manually, this intersection gives you the 44 that are also rated Safe for oxalate. Start with the 🟢 safe ones as your daily options, treat 🟡 caution foods as occasional choices, and limit or avoid 🔴 items. Pair with calcium-rich foods (like dairy) to reduce oxalate absorption.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
The lowest-oxalate option in this intersection is **Vegetable oil (soybean)** at 0 mg per serving (1 tbsp). That's well within the safe range. Other top low-oxalate picks include **Jelly beans**, **Condiments**, **Tofu**. These are your best bets for daily consumption.
🔗 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.