Is Fig Newtons Cookies Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🟢 Safe
Per 100g: 5 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Fig Newtons Cookies is a low-risk food for kidney stone patients. Its 5 mg oxalate per serving stays under the 25 mg line, so it can appear in your regular rotation without extra calculation. As always, staying hydrated and getting dietary calcium supports stone prevention.
Among fruits, Fig Newtons Cookies sits well below the category average of 21 mg. For context, 101 out of 113 fruits (89%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average fruits in our database has 21 mg oxalate per serving — which means Fig Newtons Cookies is 77% below the category norm. Within its specific category, Fig Newtons Cookies ranks among the lower-oxalate options. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all fruits rated Safe to compare within the same verdict level.
Why does the safe threshold matter?
The 25 mg cutoff comes from clinical guidance for stone formers. Below it, a food's oxalate contribution is small enough not to move the needle for most patients. Harvard's 2024 lab data sits behind these figures — direct measurements, not estimates. Fig Newtons Cookies comes in at 5 mg oxalate per 1 serving (Safe) in the measured database.
Can I eat this food every day?
Daily eating is fine for Safe foods (under 25 mg/serving). For Caution or Avoid foods, spread them out and alternate with low-oxalate picks. The idea is keeping your weekly oxalate load manageable, not eliminating any single food. For Fig Newtons Cookies, the measured oxalate value is 5 mg per 1 serving (Safe).
Where does the oxalate data come from?
Every oxalate figure is sourced from Harvard T.H. Chan SPH (2024), distributed via the OHF database. The values come from actual lab measurements of the foods — not from database averages or estimates. Applied to Fig Newtons Cookies: 5 mg oxalate per 1 serving — Safe per Harvard (2024).
Should I also check sodium and calcium?
Yes — oxalate alone doesn't decide stone risk. Sodium pushes more calcium into urine, and calcium from food (not supplements) helps bind oxalate during digestion. The main food page covers sodium and calcium alongside oxalate. Fig Newtons Cookies comes in at 5 mg oxalate per 1 serving (Safe) in the measured database.