Is Dandelion greens Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1/2 cup, chopped (45 g)
Verdict: 🟢 Safe
Per 100g: 22 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Dandelion greens earns a Safe rating (🟢) at 10 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Dandelion greens poses no special concern.
Putting Dandelion greens in context: it lands well below the category average of 27 mg. In the database, 80% of vegetables (219 of 271) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical vegetables here averages 27 mg oxalate per serving, so Dandelion greens runs 63% below that baseline. That places it among the lower-oxalate options in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all vegetables rated Safe for a full side-by-side.
Why does the safe threshold matter?
The 25 mg per serving threshold is based on clinical guidance for kidney stone patients. Harvard's lab data (2024) provides the most reliable oxalate measurements available — no database estimates, direct lab analysis. Dandelion greens comes in at 10 mg oxalate per 1/2 cup, chopped (Safe) in the measured database.
Can I eat this food every day?
For Safe foods (under 25 mg/serving), daily use is generally fine. Caution and Avoid foods work better as occasional items — rotate them with safer options so no single high-oxalate food becomes a habit. For context, Dandelion greens measures 10 mg per 1/2 cup, chopped, rated Safe.
Where does the oxalate data come from?
The numbers come from Harvard T.H. Chan SPH's 2024 laboratory measurements, published through the OHF database. Direct lab analysis, which is why they're treated as the reference values for food oxalate. For context, Dandelion greens measures 10 mg per 1/2 cup, chopped, rated Safe.
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. For Dandelion greens, the measured oxalate value is 10 mg per 1/2 cup, chopped (Safe).