Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 66 g | 30 mg | Caution |
| 2 x 1/4 cup | 132 g | 60 mg | Caution |
| ½ x 1/4 cup | 33 g | 15 mg | Safe |
🏷️ Tags
🟡 See all Fruits rated Caution for kidney stones →
⚖️ Compare this food: · vs Kiwi · vs Pineapple →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Prunes if I have kidney stones?
You can have it. Just be aware that at 30 mg oxalate per 1/4 cup, Prunes isn't in the all-clear zone. Think 'sometimes food,' not 'everyday food.'
What's the oxalate content of Prunes?
Here are the numbers: 30 mg oxalate in one 1/4 cup of Prunes (66g). Per 100 grams, that's 45 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Prunes a high-oxalate food?
It's in the moderate range. 30 mg per 1/4 cup sits between safe and high-risk. Manageable if you watch how much you eat.
What are the best low-oxalate alternatives to Prunes?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Prunes. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much Prunes is safe to eat?
The portion math: 1/4 cup = 30 mg oxalate. Half serving = ~15 mg. With a 100 mg daily oxalate target, 30 mg from one food eats a big chunk of your budget. Go smaller.
How reliable is the data for Prunes?
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.