Is Pumpkin (Cooked) Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 cup mashed (245 g)
Verdict: 🟢 Safe
Per 100g: 0.4 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Pumpkin (Cooked) is rated Safe (🟢). At 1 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 vegetables, Pumpkin (Cooked) sits well below the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Pumpkin (Cooked) is 97% below the category norm. Within its specific category, Pumpkin (Cooked) 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 vegetables 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. Pumpkin (Cooked) comes in at 1 mg oxalate per 1 cup mashed (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. Applied to Pumpkin (Cooked): 1 mg oxalate per 1 cup mashed — Safe per Harvard (2024).
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 context, Pumpkin (Cooked) measures 1 mg per 1 cup mashed, rated Safe.
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 Pumpkin (Cooked), the measured oxalate value is 1 mg per 1 cup mashed (Safe).