Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Like onions, garlic is negligible in oxalate and used in such small quantities as a flavor base that the actual oxalate contribution to a meal rounds to zero. The health benefits of garlic (allicin compounds, potential cardiovascular and antimicrobial effects) are well-studied though modest in real-world dietary amounts. For kidney stone purposes, garlic is simply a flavor tool you can use without thinking about oxalate. Roast whole cloves until soft and spreadable. Mince fresh into sauces and marinades. Use garlic powder in dry rubs. All forms — raw, cooked, powdered — are oxalate-safe. The only thing to watch: garlic salt adds sodium. Use garlic powder or fresh garlic instead.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 clove | 3 g | 0 mg | Safe |
| 2 x 1 clove | 6 g | 0 mg | Safe |
| ½ x 1 clove | 1 g | 0 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
Should I avoid Garlic if I have kidney stones?
Yep, you're good. Garlic clocks in at 0 mg oxalate per 1 clove — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
What's the oxalate content of Garlic?
Quick math: 1 clove of Garlic = 0 mg oxalate. 100g = 9 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Garlic low or high oxalate?
Low. 0 mg per 1 clove puts Garlic firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to Garlic?
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 Garlic. Pick from those.
How reliable is the data for Garlic?
The oxalate number for Garlic — 0 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.