Is Mango (Raw) Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 cup sliced (165 g)
Verdict: 🟢 Safe
Per 100g: 0.6 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Mango (Raw) earns a Safe rating (🟢) at 1 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 Mango (Raw) poses no special concern.
Putting Mango (Raw) in context: it lands well below the category average of 21 mg. In the database, 89% of fruits (101 of 113) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical fruits here averages 21 mg oxalate per serving, so Mango (Raw) runs 96% 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 fruits 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. Mango (Raw) comes in at 1 mg oxalate per 1 cup sliced (Safe) in the measured database.
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. For context, Mango (Raw) measures 1 mg per 1 cup sliced, rated Safe.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct laboratory measurements — the most reliable oxalate data available for food. For Mango (Raw), the measured oxalate value is 1 mg per 1 cup sliced (Safe).
Should I also check sodium and calcium?
Yes — kidney stone risk isn't just about oxalate. High sodium increases urinary calcium (a stone promoter). Adequate dietary calcium (from food, not supplements) actually binds oxalate in your gut. Check the food's full nutrition page for the complete picture. For Mango (Raw), the measured oxalate value is 1 mg per 1 cup sliced (Safe).