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 |
|---|---|---|---|
| 30 g | 5 mg | Safe | |
| 2 x | 60 g | 10 mg | Safe |
| ½ x | 15 g | 2.5 mg | Safe |
🏷️ Tags
🟢 See all Legumes rated Safe for kidney stones →
⚖️ Compare this food: · vs Legumes · vs Legumes →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Soy if I have kidney stones?
No red flags here. Just 5 mg per — well below the 25 mg danger line. You can keep Soy in your regular rotation. Data comes from Harvard (2024).
How much oxalate is in Soy?
Here are the numbers: 5 mg oxalate in one of Soy (30g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Soy a high-oxalate food?
Definitely low. 5 mg oxalate per . That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Soy?
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 Soy. Pick from those.
How reliable is the data for Soy?
The 5 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.