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Is Greek Yogurt Safe for Kidney Stones? (Safe)

Yes, Greek Yogurt is a safe pick. At 0 mg oxalate per 1 cup, it's roughly 0% of the 25 mg threshold, leaving plenty of room in a daily oxalate budget. Harvard T.H. Chan SPH (2024) confirms the number.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
0
mg oxalate
per serving
Food: Yogurt, Greek, plain, nonfat
Serving: 1 cup (245 g)
Verdict: 🟢 Safe
Per 100g: 0 mg
Data: Harvard T.H. Chan SPH (2024)
🔄 Lower-Oxalate Alternatives
🟢 Cottage Cheese Milk Products
0 mg / serving
🟢 Ice Cream Milk Products
0 mg / serving
🟢 Kefir Milk Products
0 mg / serving
🟢 Sour Cream Milk Products
0 mg / serving
💡 What This Means for Your Diet

The bottom line for Greek Yogurt: Safe (🟢), with 0 mg oxalate per serving — comfortably below the 25 mg safe cutoff. There's no need to limit it. Just keep your usual kidney stone basics in place: water throughout the day and calcium-rich foods at meals.

📊 Greek Yogurt vs. Other Dairy & Eggs

Putting Greek Yogurt in context: it lands well below 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 Greek Yogurt runs 100% below that baseline. That places it among the lower-oxalate options 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.

❓ Related Questions

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 Greek Yogurt, the measured oxalate value is 0 mg per 1 cup (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 Greek Yogurt: 0 mg oxalate per 1 cup — 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. Greek Yogurt comes in at 0 mg oxalate per 1 cup (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. For context, Greek Yogurt measures 0 mg per 1 cup, rated Safe.

Greek Yogurt full page 🟢 Safe foods Safe 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.