Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Okra sits at 56 mg oxalate per half-cup — Caution territory, and higher than most people expect. The slimy texture that makes it great in gumbo doesn't help with oxalate. Boiling reduces it slightly — discard the water. If okra is a cultural staple in your diet, reduce portions and pair with calcium-rich foods. As an occasional ingredient in soup or stew, it's manageable. As a daily vegetable, it's not.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 56 g | 56 mg | Caution |
| 2 x 1/2 cup | 112 g | 112 mg | Avoid |
| ½ x 1/2 cup | 28 g | 28 mg | Caution |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
⚖️ Compare this food: · vs Lettuce · vs Lettuce →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Okra if I have kidney stones?
It's a 'watch it' food, not a 'stop it' food. 56 mg per 1/2 cup puts Okra in the caution range. Pair it with calcium-rich foods and you'll blunt some of the oxalate absorption.
How much oxalate is in Okra?
Here are the numbers: 56 mg oxalate in one 1/2 cup of Okra (56g). Per 100 grams, that's 101 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Okra low or high oxalate?
It's in the moderate range. 56 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 Okra?
The easiest move: swap Okra for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How much sodium does Okra have?
Low sodium: 3 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.
How much Okra is safe to eat?
A standard serving (1/2 cup) of Okra gives you 56 mg oxalate. Half that = 28 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.