Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Yogurt might be the single most kidney-stone-friendly food in the grocery store. Zero oxalate. 200-300 mg of dietary calcium per cup. 8-10 grams of protein. The calcium actively helps prevent stones by binding oxalate from other foods in your digestive tract before it can be absorbed into your bloodstream. Greek yogurt is an even stronger choice — higher protein, lower sugar, same calcium. The National Kidney Foundation recommends 1,000-1,200 mg of dietary calcium daily for stone formers, and a single cup of yogurt knocks out 25% of that target. The only watchpoint: flavored yogurts can pack 15-20 grams of added sugar. Buy plain yogurt and add your own blueberries, banana slices, or a drizzle of honey.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 245 g | 0 mg | Safe |
| 2 x 1 cup | 490 g | 0 mg | Safe |
| ½ x 1 cup | 122 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Dairy & Eggs rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Yogurt with kidney stones?
Short answer: yes. Longer answer: at 0 mg per 1 cup, Yogurt is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.
How much oxalate is in Yogurt?
Here are the numbers: 0 mg oxalate in one 1 cup of Yogurt (245g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Yogurt low or high oxalate?
It's low. 0 mg per 1 cup is well under the 25 mg danger line. Yogurt is not the food you need to worry about.
What can I eat instead of Yogurt?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Yogurt. Grab one of those and you dodge the oxalate while keeping similar flavors.
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.