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Is Yam Safe for Kidney Stones? (Caution)

Moderate is the word for Yam: 68 mg oxalate per 1/2 cup puts it between 25 and 99 mg. You don't need to avoid it entirely, but treat it as an occasional food and watch your serving size.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
68
mg oxalate
per serving
Food: Yam, flesh only, baked
Serving: 1/2 cup (100 g)
Verdict: 🟡 Caution
Per 100g: 68 mg
Data: Harvard T.H. Chan SPH (2024)
🔄 Lower-Oxalate Alternatives
🟢 Garlic
0 mg / serving
🟢 Kombu Seaweed
0 mg / serving
🟢 Wakame Seaweed
0 mg / serving
🟢 Passion Fruit or Granadilla
0 mg / serving
💡 What This Means for Your Diet

Here's the takeaway: Yam falls in the Caution band (🟡) at 68 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.

📊 Yam vs. Other Vegetables

Putting Yam 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 Yam runs 151% 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.

❓ Related Questions

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. For Yam, the measured oxalate value is 68 mg per 1/2 cup (Caution).

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 Yam: 68 mg oxalate per 1/2 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, Yam measures 68 mg per 1/2 cup, rated Caution.

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 Yam, the measured oxalate value is 68 mg per 1/2 cup (Caution).

Yam full page 🟢 Safe foods Caution foods
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.