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 |
|---|---|---|---|
| 1/2 cup | 71 g | 2 mg | Safe |
| 2 x 1/2 cup | 142 g | 4 mg | Safe |
| ½ x 1/2 cup | 35 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Sauerkraut if I have kidney stones?
It's fine. Sauerkraut has 2 mg of oxalate per 1/2 cup. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
How much oxalate is in Sauerkraut?
Here are the numbers: 2 mg oxalate in one 1/2 cup of Sauerkraut (71g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Sauerkraut high in oxalates?
Definitely low. 2 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Sauerkraut?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Sauerkraut. Pick from those.
How reliable is the data for Sauerkraut?
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.