Is Matcha tea Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 cup (240 g)
Verdict: 🟢 Safe
Per 100g: 0.8 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Matcha tea is a low-risk food for kidney stone patients. Its 2 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 beverages, Matcha tea sits well below the category average of 40 mg. For context, 82 out of 92 beverages (89%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average beverages in our database has 40 mg oxalate per serving — which means Matcha tea is 95% below the category norm. Within its specific category, Matcha tea 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 beverages rated Safe to compare within the same verdict level.
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. For Matcha tea, the measured oxalate value is 2 mg per 1 cup (Safe).
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. Matcha tea comes in at 2 mg oxalate per 1 cup (Safe) in the measured database.
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. Matcha tea comes in at 2 mg oxalate per 1 cup (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. Matcha tea comes in at 2 mg oxalate per 1 cup (Safe) in the measured database.