Is Soy Cheese Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1 oz (28 g)
Verdict: 🟢 Safe
Per 100g: 57 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Soy Cheese earns a Safe rating (🟢) at 16 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 Soy Cheese poses no special concern.
Putting Soy Cheese in context: it lands well above the category average of 3 mg. In the database, 95% of dairy & eggs (87 of 91) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical dairy & eggs here averages 3 mg oxalate per serving, so Soy Cheese runs 382% 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 dairy & eggs rated Safe for a full side-by-side.
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. For Soy Cheese, the measured oxalate value is 16 mg per 1 oz (Safe).
Can I eat this food every day?
For Safe foods (under 25 mg/serving), daily use is generally fine. Caution and Avoid foods work better as occasional items — rotate them with safer options so no single high-oxalate food becomes a habit. Applied to Soy Cheese: 16 mg oxalate per 1 oz — Safe 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. Soy Cheese comes in at 16 mg oxalate per 1 oz (Safe) in the measured database.
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 context, Soy Cheese measures 16 mg per 1 oz, rated Safe.