🥬 Vegetables × 🌱 Plant-Based

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

You want **Garlic** — just 0 mg oxalate per serving. For comparison, the average in this intersection is 30.5 mg. Other great low-oxalate choices: **Seaweed**, **Seaweed**, **Passion Fruit or Granadilla**.

208 foods that are Vegetables AND Plant-Based. 479 other Vegetables foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.

📊 208 foods 📐 Avg oxalate: 30.5 mg/serving 📏 Range: 0.0-594.0 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
168 (80%)

🟡 Caution
26 (12%)

🔴 Avoid
14 (6%)

🔍 Key Insights

1 Mostly safe territory. 168 out of 208 foods (80%) 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: Garlic (0 mg). Most caution needed: Swiss Chard (594 mg).

3 Moderate average oxalate. The mean is 30.5 mg per serving across 208 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.

4 Sodium alert. 8 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. 22 foods (18%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.

🥬 Vegetables × 🌱 Plant-Based

🔍 Key Insights

🍽️ Foods in This Intersection

❓ Frequently Asked Questions

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

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

How should I use this Vegetables × Plant-Based breakdown?

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

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