Is Figs (Fresh) Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 medium fig (50 g)
Verdict: 🟢 Safe
Per 100g: 30 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Figs (Fresh) is rated Safe (🟢). At 15 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among fruits, Figs (Fresh) sits 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 Figs (Fresh) is 30% below the category norm. Within its specific category, Figs (Fresh) ranks near the middle of the pack. 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. Figs (Fresh) comes in at 15 mg oxalate per 1 medium fig (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, Figs (Fresh) measures 15 mg per 1 medium fig, rated 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. Figs (Fresh) comes in at 15 mg oxalate per 1 medium fig (Safe) in the measured database.
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For Figs (Fresh), the measured oxalate value is 15 mg per 1 medium fig (Safe).