Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Asparagus is low in oxalate at 5 mg per 4 spears — safely in the green zone. It's also rich in folate, vitamin K, and prebiotic fiber. The one quirky side effect: asparagus makes some people's urine smell (asparagusic acid). That has nothing to do with kidney stones — it's just a harmless genetic quirk. Steam it, roast it, grill it, or shave it raw into salads. Asparagus season (spring) is short, so enjoy it while it's available.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 90 g | 5 mg | Safe |
| 2 x 1/2 cup | 180 g | 10 mg | Safe |
| ½ x 1/2 cup | 45 g | 2.5 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
⚖️ Compare this food: · vs Swiss Chard · vs Nopal (Prickly Pear) →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Asparagus if I have kidney stones?
Don't overthink this one. Asparagus has 5 mg oxalate per 1/2 cup. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
What's the oxalate content of Asparagus?
One 1/2 cup of Asparagus = 5 mg oxalate. Scale it up to 100g and you're at 6 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Asparagus a high-oxalate food?
Definitely low. 5 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What can I eat instead of Asparagus?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Asparagus. Pick from those.
How much sodium does Asparagus have?
The sodium level is fine — 2 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.