Home › Foods › Safe › Spouts, Mung Bean
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Spouts, Mung Bean

🟢 Safe — Low Oxalate
4 mg oxalate / serving
Serving: 1/2 cup (52 g) | Per 100 g: 8 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

4 mg
Oxalate / serving
Low Oxalate
9 mg
Sodium / 100g
Low Na
5.8 g
Protein / 100g
Tier 1
224 mg
Calcium / 100g
Tier 1

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1/2 cup52 g4 mg Safe
2 x 1/2 cup104 g8 mg Safe
½ x 1/2 cup26 g2 mg Safe

🏷️ Tags

Legumes 🟢 Oxalate Safe Low Oxalate Plant-Based Calcium-Rich

🟢 See all Legumes rated Safe for kidney stones →

⚖️ Compare this food: · vs Legumes →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Vegetable oil (soybean)
0 mg oxalate/serving
 🟢
Jelly beans
0 mg oxalate/serving
 🟢
Condiments
1 mg oxalate/serving
 🟢
Tofu
1 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Legumes
99 mg oxalate/serving
 🟡
Legumes
96 mg oxalate/serving
 🟡
Legumes
79 mg oxalate/serving
 🟡
Legumes
67 mg oxalate/serving

❓ Frequently Asked Questions

Is Spouts safe for kidney stones?

Safe pick. 4 mg oxalate per 1/2 cup means Spouts is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.

What's the oxalate content of Spouts?

Quick math: 1/2 cup of Spouts = 4 mg oxalate. 100g = 8 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.

Is Spouts high in oxalates?

Definitely low. 4 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 Spouts?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Spouts. Grab one of those and you dodge the oxalate while keeping similar flavors.

How much sodium does Spouts have?

The sodium level is fine — 9 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown 🧂How much sodium? Kidney stone risk check

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF. Nutrition: USDA FoodData Central (SR Legacy 2018 & Foundation Foods).

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.