Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Tofu is one of the best protein sources for kidney stone patients, and the reason goes beyond oxalate. Firm tofu has about 2 mg oxalate per half-cup — negligible. But the bigger win: tofu is a plant protein, which means it doesn't increase urinary calcium excretion the way animal protein does. It also provides 200-300 mg of calcium per serving (when made with calcium sulfate, which most firm tofu is) — actively helpful for binding oxalate. This makes tofu a rare protein source that is simultaneously low-oxalate, calcium-rich, and plant-based. Marinate it, stir-fry it, bake it, scramble it like eggs. Tofu absorbs whatever flavor you give it, making it endlessly versatile.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 126 g | 2 mg | Safe |
| 2 x 1/2 cup | 252 g | 4 mg | Safe |
| ½ x 1/2 cup | 63 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Legumes rated Safe for kidney stones →
⚖️ Compare this food: · vs Crackers · vs Tempeh →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Tofu with kidney stones?
Yep, you're good. Tofu clocks in at 2 mg oxalate per 1/2 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
How much oxalate is in Tofu?
Here are the numbers: 2 mg oxalate in one 1/2 cup of Tofu (126g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Tofu high in oxalates?
Nope. Tofu is a low-oxalate food — just 2 mg per 1/2 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Tofu?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Tofu. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Tofu?
The 2 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.