Home › Foods › Safe › Milk, plant-based, Oat milk
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Milk, plant-based, Oat milk

🟢 Safe — Low Oxalate
11 mg oxalate / serving
Serving: 1 cup (242 g) | Per 100 g: 5 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

11 mg
Oxalate / serving
Low Oxalate
42 mg
Sodium / 100g
Low Na
0.8 g
Protein / 100g
Tier 1
148 mg
Calcium / 100g
Tier 1

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1 cup242 g11 mg Safe
2 x 1 cup484 g22 mg Safe
½ x 1 cup121 g5.5 mg Safe

🏷️ Tags

Dairy & Eggs 🟢 Oxalate Safe Low Oxalate Calcium-Rich

🟢 See all Dairy & Eggs rated Safe for kidney stones →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Crackers
45 mg oxalate/serving
 🟡
Yogurt
36 mg oxalate/serving
 🟡
Candy
32 mg oxalate/serving
 🟡
Milk
28 mg oxalate/serving

❓ Frequently Asked Questions

Is Milk safe for kidney stones?

Yep, you're good. Milk clocks in at 11 mg oxalate per 1 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.

How much oxalate is in Milk?

Quick math: 1 cup of Milk = 11 mg oxalate. 100g = 5 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.

Is Milk high in oxalates?

Nope. Milk is a low-oxalate food — just 11 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.

What are the best low-oxalate alternatives to Milk?

There are almost always safer swaps in the same food family. For Milk, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).

How much sodium does Milk have?

42 mg sodium per 100g in Milk. Well under the 460 mg threshold. One less thing on your kidney stone checklist.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown 🧂How much sodium? Kidney stone risk check

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF. Nutrition: USDA FoodData Central (SR Legacy 2018 & Foundation Foods).

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.