🟢 Oxalate Safe × 🥛 Calcium-Rich
158 foods that are Oxalate Safe AND Calcium-Rich. 38 other Oxalate Safe foods don't meet the Calcium-Rich criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 158 foods
📐 Avg oxalate: 5.7 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.** 158 out of 158 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 **Seaweed** (0 mg), and the highest is **Nuts** (24 mg).
3 **Low average oxalate.** The mean across all 158 foods is 5.7 mg per serving — solidly in the safe zone. You can build meals around these foods with confidence.
4 **Sodium alert.** 15 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.** 103 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
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seaweed
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Products
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Products
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Products
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Products
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Butter
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn Syrup
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Black Cohosh
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spirulina
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Duck
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tilapia
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Eggs
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cream cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yogurt
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yogurt
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yogurt
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cottage cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cheddar cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mozzarella cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Parmesan cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Ricotta cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Buttermilk
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kefir
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mascarpone cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Feta cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Brie cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Gouda cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Havarti cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Provolone cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Monterey Jack cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Colby cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Goat cheese
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Queso fresco
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Arugula
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nuts
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cheese
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yogurt
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Maple Syrup
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nectarine
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Turnip
2 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 "🔴"} Seeds
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coffee
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Candy
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
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 "🔴"} Beans
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kale
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kale
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chocolate
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Condiments
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Black Walnut Hull Extract
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 "🔴"} Watercress
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beer
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sardines
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Berries
5 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 "🔴"} Milk
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
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 "🔴"} Turnip Greens
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Figs
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Olives
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
6 mg / serving
Safe
❓ Frequently Asked Questions
What does it mean when a food is both Oxalate Safe and Calcium-Rich?
This is the overlap zone — foods that are a oxalate-safe AND calcium-rich (100+ mg/100g). Instead of looking at two separate lists, you get one focused set of 158 foods where both conditions are true. It's more efficient than cross-referencing on your own.
Are Oxalate Safe foods that are Calcium-Rich safe for kidney stones?
It depends on the specific food. In this intersection of 158 foods, 158 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 Oxalate Safe × Calcium-Rich 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 Safe category if possible.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
The lowest-oxalate option in this intersection is **Seaweed** at 0 mg per serving (1/2 cup). That's well within the safe range. Other top low-oxalate picks include **Milk Products**, **Milk Products**, **Milk Products**. 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.