Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 20 g | 2 mg | Safe |
| 2 x 1 cup | 40 g | 4 mg | Safe |
| ½ x 1 cup | 10 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Arugula (rocket) with kidney stones?
It's fine. Arugula (rocket) has 2 mg of oxalate per 1 cup. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
How much oxalate is in Arugula (rocket)?
Here are the numbers: 2 mg oxalate in one 1 cup of Arugula (rocket) (20g). Per 100 grams, that's 10 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Arugula (rocket) high in oxalates?
Nope. Arugula (rocket) is a low-oxalate food — just 2 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Arugula (rocket)?
The easiest move: swap Arugula (rocket) for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How reliable is the data for Arugula (rocket)?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.