🥬 Vegetables × 🥛 Calcium-Rich
52 foods that are Vegetables AND Calcium-Rich. 144 other Vegetables foods don't meet the Calcium-Rich criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 52 foods
📐 Avg oxalate: 41.5 mg/serving
📏 Range: 0.0-594.0 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.** 41 out of 52 foods (78%) 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 594 mg per serving — a 594 mg difference. Best pick: **Seaweed** (0 mg). Most caution needed: **Swiss Chard** (594 mg).
3 **Moderate average oxalate.** The mean is 41.5 mg per serving across 52 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.
4 **Sodium alert.** 5 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.** 45 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 "🔴"} 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 "🔴"} Arugula
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 "🔴"} Turnip
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 "🔴"} 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 "🔴"} 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 "🔴"} 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 "🔴"} Turnip Greens
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kelp
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
8 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
8 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Dandelion greens
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seaweed
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
12 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seaweed
14 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
17 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Collards
21 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
23 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
29 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
32 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
46 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Thistle
46 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Basil Wraps
60 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Thistle
90 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
237 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
293 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
420 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
594 mg / serving
Avoid
❓ Frequently Asked Questions
What does it mean when a food is both Vegetables and Calcium-Rich?
It means the food belongs to both categories — it's a vegetable AND meets the Calcium-Rich criteria. For kidney stone patients, this gives you two angles to evaluate: Is this vegetable safe for your plate? and whether its calcium content provides protection. The foods listed below all satisfy both conditions, making this a focused set of 52 items.
Are Vegetables foods that are Calcium-Rich safe for kidney stones?
It depends on the specific food. In this intersection of 52 foods, 41 are rated Safe (under 25 mg/serving), 7 are Caution (25-99 mg/serving), and 4 are Avoid (100+ mg/serving). Browse the food cards below to find the safe options — they're marked with 🟢.
How should I use this Vegetables × Calcium-Rich breakdown?
Use it as a shortcut. Instead of browsing all many Vegetables foods and filtering manually, this intersection gives you the 52 that are also calcium-rich (100+ mg/100g). 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 **Seaweed** at 0 mg per serving (1/2 cup). That's well within the safe range. Other top low-oxalate picks include **Black Cohosh**, **Spirulina**, **Arugula**. 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.