Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Cooking method is the axis that separates the members of this family. Boiled versions shed part of their soluble oxalate into the discarded water (typically 30-50%), raw versions retain everything, and frozen sits close to raw. Legumes, Beans, White, dried, boiled measures 55 mg per standard serving, in the middle of the family range — check the form you actually eat rather than the base name. Related forms in this family: Legumes, Beans, Navy, dried & boiled or canned (53 mg), Legumes, Beans, Pink, dried, boiled (64 mg), Legumes, Beans, Black or Turtle, dried, boiled (51 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 90 g | 55 mg | Moderate Oxalate |
| 2 x 1/2 cup | 180 g | 110 mg | High Oxalate |
| ½ x 1/2 cup | 45 g | 27.5 mg | Moderate Oxalate |
🏷️ Tags
🟡 See all Legumes rated Caution for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Legumes if I have kidney stones?
It's not off-limits, but keep an eye on portions. Legumes has 55 mg oxalate per 1/2 cup — that's in the caution zone (25-99 mg). Eat it, just don't make it a daily thing.
How much oxalate is in Legumes?
The lab result: 55 mg per 1/2 cup (90g serving). That's 61 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Legumes high in oxalates?
It's in the moderate range. 55 mg per 1/2 cup sits between safe and high-risk. Manageable if you watch how much you eat.
What can I eat instead of Legumes?
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 Legumes with a fraction of the oxalate.
How much Legumes is safe to eat?
Think garnish, not main dish. Legumes at 55 mg per 1/2 cup is a lot for one food. Use smaller amounts spread across meals or as a flavor accent rather than the centerpiece.
How reliable is the data for Legumes?
The oxalate number for Legumes — 55 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.