OxalateWatch

🫘 Legumes × 🌱 Plant-Based

57 foods that are Legumes AND Plant-Based. 626 other Legumes foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.

📊 57 foods 📐 Avg oxalate: 20.3 mg/serving 📏 Range: 0.0-99.0 mg

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
41 (71%)

🟡 Caution
16 (28%)

🔴 Avoid
0 (0%)

🔍 Key Insights

1 **Mostly safe territory.** 41 out of 57 foods (71%) 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 **Big oxalate range.** The spread is 0 to 99 mg per serving — a 99 mg difference. Best pick: **Vegetable oil (soybean)** (0 mg). Most caution needed: **Legumes** (99 mg).

3 **Low average oxalate.** The mean across all 57 foods is 20.3 mg per serving — solidly in the safe zone. You can build meals around these foods with confidence.

4 **Sodium alert.** 4 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.** 5 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)

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jelly beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Condiments

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tofu

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tofu

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tempeh

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Edamame

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Miso paste

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pinto beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Navy beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cannellini beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Great northern beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Fava beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Adzuki beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mung beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Split peas

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peas

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Falafel

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spouts

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soy

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lentils

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

10 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

11 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

15 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beans

16 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

17 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

18 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Greens

19 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peas

20 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

22 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

24 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nuts

24 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour

28 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

28 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

29 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

39 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

40 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soup

40 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tempeh

50 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

51 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

53 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

55 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers

57 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

64 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

67 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

79 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

96 mg / serving

{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes

99 mg / serving

❓ Frequently Asked Questions

What does it mean when a food is both Legumes and Plant-Based?

Think of it as a double filter: the food is in the Legumes group, AND it's also plant-based. Of the ... Legumes foods in our database, 57 also meet the Plant-Based criteria — . This intersection helps you find foods that fit multiple dietary considerations at once.

Are Legumes foods that are Plant-Based safe for kidney stones?

Safety varies within this group. 57 foods share both tags, but their oxalate levels span from 0 to 99 mg per serving. The safe ones (~71%) 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 × Plant-Based breakdown?

Use it as a shortcut. Instead of browsing all many Legumes foods and filtering manually, this intersection gives you the 57 that are also plant-based. 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?

You want **Vegetable oil (soybean)** — just 0 mg oxalate per serving. For comparison, the average in this intersection is 20.3 mg. Other great low-oxalate choices: **Jelly beans**, **Condiments**, **Tofu**.

🔗 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.