Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Pomegranate juice has an interesting mix of pros and cons for kidney stone patients. Low oxalate at 1 mg per cup. Rich in antioxidants (polyphenols) that have anti-inflammatory effects. However, some very preliminary research hints that pomegranate juice might modestly increase urinary oxalate through a metabolic pathway unrelated to its own oxalate content. The evidence is thin, and at normal consumption levels (one small glass), it's unlikely to matter. Whole pomegranate arils are even safer — more fiber, less concentrated.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 249 g | 1 mg | Safe |
| 2 x 1 cup | 498 g | 2 mg | Safe |
| ½ x 1 cup | 124 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Beverages rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Pomegranate juice safe for kidney stones?
Don't overthink this one. Pomegranate juice has 1 mg oxalate per 1 cup. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
What's the oxalate content of Pomegranate juice?
One 1 cup of Pomegranate juice = 1 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Pomegranate juice high in oxalates?
Nope. Pomegranate juice is a low-oxalate food — just 1 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What can I eat instead of Pomegranate juice?
The easiest move: swap Pomegranate juice 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 reliable is the data for Pomegranate juice?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.
Is Pomegranate juice a good drink for kidney stones?
For beverages, 1 mg oxalate per serving puts Pomegranate juice in the safe category. Most of your daily fluids should still be water. This one's an occasional drink, not your hydration strategy.