Home › Foods › Safe › Yogurt, plain, nonfat
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Yogurt, plain, nonfat

🟢 Safe — Low Oxalate
0 mg oxalate / serving
Serving: 1 cup (245 g) | Per 100 g: 0 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

0 mg
Oxalate / serving
Low Oxalate
—
Sodium / 100g
Pending
—
Protein / 100g
Pending
—
Calcium / 100g
Pending

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1 cup245 g0 mg Safe
2 x 1 cup490 g0 mg Safe
½ x 1 cup122 g0 mg Safe

🏷️ Tags

Dairy & Eggs 🟢 Oxalate Safe Low Oxalate Calcium-Rich

🟢 See all Dairy & Eggs rated Safe for kidney stones →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Crackers
45 mg oxalate/serving
 🟡
Yogurt
36 mg oxalate/serving
 🟡
Candy
32 mg oxalate/serving
 🟡
Milk
28 mg oxalate/serving

❓ Frequently Asked Questions

Is Yogurt safe for kidney stones?

Yep, you're good. Yogurt clocks in at 0 mg oxalate per 1 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.

How much oxalate is in Yogurt?

0 mg — that's the oxalate in a standard 1 cup of Yogurt. For the 100g comparison freaks: 0 mg. Source is Harvard's 2024 food analysis project.

Is Yogurt a high-oxalate food?

Nope. Yogurt is a low-oxalate food — just 0 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.

What can I eat instead of Yogurt?

There are almost always safer swaps in the same food family. For Yogurt, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).

How reliable is the data for Yogurt?

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.

🔍 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

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF.

📖 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.