OxalateWatch

🟡 Oxalate Caution × 🌱 Plant-Based

83 foods that are Oxalate Caution AND Plant-Based. 604 other Oxalate Caution foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.

📊 83 foods 📐 Avg oxalate: 49.5 mg/serving 📏 Range: 25.0-99.0 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
0 (0%)

🟡 Caution
83 (100%)

🔴 Avoid
0 (0%)

🔍 Key Insights

1 Mixed safety profile. 0 safe, 83 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 25 to 99 mg per serving — a 74 mg difference. Best pick: Cereal (25 mg). Most caution needed: Legumes (99 mg).

3 Moderate average oxalate. The mean is 49.5 mg per serving across 83 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.

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. 7 foods (12%) 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

25 mg / serving

25 mg / serving

🟡 Potato Salad

26 mg / serving

26 mg / serving

🟡 Enteral Nutrition Formula

26 mg / serving

27 mg / serving

27 mg / serving

🟡 Blueberries

27 mg / serving

28 mg / serving

28 mg / serving

29 mg / serving

29 mg / serving

29 mg / serving

29 mg / serving

30 mg / serving

30 mg / serving

🟡 Hearts of Palm

30 mg / serving

30 mg / serving

30 mg / serving

31 mg / serving

31 mg / serving

31 mg / serving

32 mg / serving

32 mg / serving

🟡 Herbs and Spices

32 mg / serving

🟡 Enteral Nutrition Formula

33 mg / serving

34 mg / serving

34 mg / serving

🟡 Bamboo shoots

35 mg / serving

36 mg / serving

36 mg / serving

37 mg / serving

39 mg / serving

40 mg / serving

40 mg / serving

40 mg / serving

🟡 Bitter Gourd (Bitter Melon)

41 mg / serving

41 mg / serving

🟡 cereals ready-to-eat

41 mg / serving

41 mg / serving

43 mg / serving

46 mg / serving

48 mg / serving

🟡 Herbs and Spices Lemon Myrtle

49 mg / serving

50 mg / serving

51 mg / serving

51 mg / serving

51 mg / serving

52 mg / serving

53 mg / serving

53 mg / serving

54 mg / serving

55 mg / serving

55 mg / serving

56 mg / serving

🟡 Sweet potato

56 mg / serving

57 mg / serving

60 mg / serving

61 mg / serving

61 mg / serving

62 mg / serving

63 mg / serving

64 mg / serving

64 mg / serving

66 mg / serving

67 mg / serving

67 mg / serving

68 mg / serving

72 mg / serving

73 mg / serving

74 mg / serving

75 mg / serving

76 mg / serving

🟡 Condiments

78 mg / serving

79 mg / serving

🟡 Bitter Gourd (Bitter Melon)

80 mg / serving

83 mg / serving

84 mg / serving

🟡 Nopal (Prickly Pear)

87 mg / serving

88 mg / serving

🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)

95 mg / serving

96 mg / serving

99 mg / serving

❓ Frequently Asked Questions

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

This is the overlap zone — foods that are a oxalate-caution AND plant-based. Instead of looking at two separate lists, you get one focused set of 83 foods where both conditions are true. It's more efficient than cross-referencing on your own.

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

It depends on the specific food. In this intersection of 83 foods, 0 are rated Safe (under 25 mg/serving), 83 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 Oxalate Caution × Plant-Based breakdown?

Filter first by verdict: 🟢 safe foods are suitable for daily eating. For 🟡 caution foods, aim for smaller portions and less frequent consumption. For 🔴 avoid foods, look for lower-oxalate substitutes in the same Oxalate Caution category if possible.

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

Hands down, Cereal at 25 mg per serving. It's the safest bet in this intersection, followed by Cereal, Potato Salad, 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.