Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Zucchini is essentially oxalate-free at 1 mg per cup raw. It's also 95% water, making it a hydration-positive vegetable. The zucchini noodle (zoodle) trend is genuinely helpful for kidney stone patients: you replace moderate-oxalate wheat pasta with near-zero-oxalate vegetable ribbons. Grill it, sauté it, spiralize it, bake it into bread. Zucchini is one of those vegetables that's so safe you can forget to think about it — and that's exactly the point.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup sliced | 113 g | 1 mg | Safe |
| 2 x 1 cup sliced | 226 g | 2 mg | Safe |
| ½ x 1 cup sliced | 56 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
⚖️ Compare this food: · vs Milk Thistle · vs Herbed Chicken without herbed potatoes →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Zucchini with kidney stones?
Don't overthink this one. Zucchini has 1 mg oxalate per 1 cup sliced. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in Zucchini?
One 1 cup sliced of Zucchini = 1 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Zucchini a high-oxalate food?
Nope. Zucchini is a low-oxalate food — just 1 mg per 1 cup sliced. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Zucchini?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Zucchini. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Zucchini?
The 1 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.