Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Turmeric has become a supplement phenomenon for its anti-inflammatory curcumin content. Ground turmeric as a spice has about 1 mg oxalate per serving — negligible. The concern is with high-dose turmeric supplements and concentrated extracts, which may contain more oxalate and affect kidney function in people with existing kidney issues. Cooking with turmeric (curries, golden milk, roasted vegetables) is completely safe. The supplement form is what warrants caution, and not primarily because of oxalate.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 tsp | 2 g | 1 mg | Safe |
| 2 x 1 tsp | 4 g | 2 mg | Safe |
| ½ x 1 tsp | 1 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Turmeric safe for kidney stones?
Yep, you're good. Turmeric clocks in at 1 mg oxalate per 1 tsp — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
How much oxalate is in Turmeric?
The lab result: 1 mg per 1 tsp (2g serving). That's 50 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Turmeric low or high oxalate?
Definitely low. 1 mg oxalate per 1 tsp. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Turmeric?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Turmeric. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Turmeric?
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.