Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Spices are the one food family where serving size dominates the oxalate question completely. At a gram or two per teaspoon, the difference between spice entries matters less than how often the jar comes out of the cupboard — a daily-seasoning spice and a holiday-only spice are different exposure categories even at similar per-serving numbers. spearmint measures 12 mg per teaspoon serving. Nearby entries in this category: Herbs and Spices, Pepper, ground, Black (12 mg), Mint Cookies Cookies (11 mg), Lemon Peel Herbs and Spices (13 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 14 g | 12 mg | Low Oxalate | |
| 2 x | 28 g | 24 mg | Low Oxalate |
| ½ x | 7 g | 6 mg | Low Oxalate |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat spearmint with kidney stones?
Don't overthink this one. spearmint has 12 mg oxalate per . That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in spearmint?
One of spearmint = 12 mg oxalate. Scale it up to 100g and you're at 85.7 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is spearmint low or high oxalate?
Nope. spearmint is a low-oxalate food — just 12 mg per . Well under the 25 mg cutoff. You're in the clear with this one.
What can I eat instead of spearmint?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to spearmint. Same food group, way less oxalate.
How reliable is the data for spearmint?
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.