Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
How the form changes the number: preparation is the real variable across this family. Boiling leaches a meaningful share of soluble oxalate into the cooking water — commonly 30-50% for plant foods — while raw and dry-heat forms keep essentially all of it, so the same base food can land in different brackets depending on how it is cooked. This page tracks Broccoli (Raw) at 9 mg per serving, at the high end of the family. Related forms in this family: Broccoli (Boiled or steamed) (4 mg), Broccoli (Frozen) (1 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 80 g | 9 mg | Low Oxalate |
| 2 x 1 cup | 160 g | 18 mg | Low Oxalate |
| ½ x 1 cup | 40 g | 4.5 mg | Low Oxalate |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Broccoli if I have kidney stones?
It's fine. Broccoli has 9 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 Broccoli?
One 1 cup of Broccoli = 9 mg oxalate. Scale it up to 100g and you're at 12 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Broccoli a high-oxalate food?
Low. 9 mg per 1 cup puts Broccoli firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What can I eat instead of Broccoli?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Broccoli with a fraction of the oxalate.
How much sodium does Broccoli have?
36 mg sodium per 100g in Broccoli. Well under the 460 mg threshold. One less thing on your kidney stone checklist.