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 |
|---|---|---|---|
| 1/2 cup | 64 g | 19 mg | Low Oxalate |
| 2 x 1/2 cup | 128 g | 38 mg | Moderate Oxalate |
| ½ x 1/2 cup | 32 g | 9.5 mg | Low Oxalate |
🏷️ Tags
🟢 See all Condiments rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Fiddleheads (Ostrich ferns) if I have kidney stones?
It's fine. Fiddleheads (Ostrich ferns) has 19 mg of oxalate per 1/2 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 Fiddleheads (Ostrich ferns)?
The exact figure: 19 mg of oxalate per 1/2 cup of Fiddleheads (Ostrich ferns). Works out to 30 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Fiddleheads (Ostrich ferns) a high-oxalate food?
It's low. 19 mg per 1/2 cup is well under the 25 mg danger line. Fiddleheads (Ostrich ferns) is not the food you need to worry about.
What can I eat instead of Fiddleheads (Ostrich ferns)?
There are almost always safer swaps in the same food family. For Fiddleheads (Ostrich ferns), check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
How much sodium does Fiddleheads (Ostrich ferns) have?
Sodium's not the issue here. Fiddleheads (Ostrich ferns) has 75 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.