Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Kiwi is one of those fruits that people assume is safe because it's green and watery. It mostly is — 27 mg oxalate per fruit, just barely into Caution territory. One kiwi with breakfast is fine. Two kiwis as a daily snack adds up. The fuzzy skin is edible and contains fiber, but the oxalate is in the flesh. Not a food to worry about deeply. Just don't make kiwi smoothies your daily routine if you're watching oxalate closely.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 medium w | 76 g | 27 mg | Caution |
| 2 x 1 medium w | 152 g | 54 mg | Caution |
| ½ x 1 medium w | 38 g | 13.5 mg | Safe |
🏷️ Tags
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🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Kiwi if I have kidney stones?
Proceed, but with awareness. Kiwi delivers 27 mg oxalate per 1 medium w. That's moderate — above the safe line, below the danger line. Portion size is your friend here.
How much oxalate is in Kiwi?
Here are the numbers: 27 mg oxalate in one 1 medium w of Kiwi (76g). Per 100 grams, that's 36 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Kiwi a high-oxalate food?
Moderate. Kiwi has 27 mg oxalate per 1 medium w — not high enough to panic, not low enough to ignore. Portions matter with this one.
What are the best low-oxalate alternatives to Kiwi?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Kiwi. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Kiwi?
The 27 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.
How much Kiwi is safe to eat?
A standard serving (1 medium w) of Kiwi gives you 27 mg oxalate. Half that = 13.5 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.