Is Soup Spicy Black Bean and Kale Safe for Kidney Stones?
mg oxalate
per serving
Serving: 1 cup (246 g)
Verdict: 🟡 Caution
Per 100g: 12 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Soup Spicy Black Bean and Kale falls in the Caution band (🟡) at 29 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 Soup Spicy Black Bean and Kale in context: it lands close to 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 Soup Spicy Black Bean and Kale runs 7% above that baseline. That places it near the middle of the pack 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, Soup Spicy Black Bean and Kale measures 29 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. Soup Spicy Black Bean and Kale comes in at 29 mg oxalate per 1 cup (Caution) in the measured database.
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, Soup Spicy Black Bean and Kale measures 29 mg per 1 cup, rated Caution.
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. Soup Spicy Black Bean and Kale comes in at 29 mg oxalate per 1 cup (Caution) in the measured database.