Is Chili Soup Safe for Kidney Stones? (Caution)
mg oxalate
per serving
Serving: 1 cup (236 g)
Verdict: 🟡 Caution
Per 100g: 18 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Chili Soup falls in the Caution band (🟡) at 43 mg oxalate per serving. Not off-limits, but not free — moderate portions, a few times a week at most, and preferably with dairy or another calcium source at the same meal.
Putting Chili Soup in context: it lands well above 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 Chili Soup runs 59% above that baseline. That places it on the higher end for oxalate 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 Caution 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. For context, Chili Soup measures 43 mg per 1 cup, rated Caution.
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 Chili Soup: 43 mg oxalate per 1 cup — Caution per Harvard (2024).
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, Chili Soup measures 43 mg per 1 cup, rated Caution.
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. Chili Soup comes in at 43 mg oxalate per 1 cup (Caution) in the measured database.