Is Soy Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: (30 g)
Verdict: 🟢 Safe
Per 100g: 16.7 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Soy is a low-risk food for kidney stone patients. Its 5 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 legumes, Soy sits well below the category average of 20 mg. For context, 44 out of 60 legumes (73%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average legumes in our database has 20 mg oxalate per serving — which means Soy is 75% below the category norm. Within its specific category, Soy 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 legumes rated Safe to compare within the same verdict level.
Why does the safe threshold matter?
The 25 mg line is the reference point clinicians use to separate everyday foods from ones that need caution. Every value on this page traces back to Harvard's 2024 lab analysis, so the threshold is applied to measured data rather than estimates. Soy comes in at 5 mg oxalate per (Safe) in the measured database.
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. For context, Soy measures 5 mg per , rated Safe.
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 comes in at 5 mg oxalate per (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. Soy comes in at 5 mg oxalate per (Safe) in the measured database.