Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
This entry is one flavor variant of the same base product, and flavoring generally shifts oxalate far less than form and processing do. Onion & parmesan Spinach sits at 88 mg per serving, in the middle of the family range. Individual measured values below are the numbers to compare. Related forms in this family: Spinach frozen (3 mg), Fresh or frozen Spinach (493 mg), Spinach raw (2 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 109 g | 88 mg | Moderate Oxalate | |
| 2 x | 218 g | 176 mg | High Oxalate |
| ½ x | 54 g | 44 mg | Moderate Oxalate |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Spinach if I have kidney stones?
Yellow zone. 88 mg per means Spinach sits in that middle ground where it's manageable but not risk-free. Half portions help. So does eating it less often.
What's the oxalate content of Spinach?
Here are the numbers: 88 mg oxalate in one of Spinach (109g). Per 100 grams, that's 80.7 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Spinach a high-oxalate food?
Middle of the pack. 88 mg oxalate per puts Spinach in the moderate zone. Fine occasionally, not an everyday food.
What can I eat instead of Spinach?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Spinach. Same food group, way less oxalate.
How much sodium does Spinach have?
The sodium level is fine — 111 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
How much Spinach is safe to eat?
A standard serving () of Spinach gives you 88 mg oxalate. Half that = 44 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.