How Much Oxalate Is in Broccoli (Frozen)?
mg oxalate
per serving
Serving: 1 cup (184 g)
Verdict: 🟢 Safe
Per 100g: 0.5 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Broccoli (Frozen) is rated Safe (🟢). At 1 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among vegetables, Broccoli (Frozen) sits well below the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Broccoli (Frozen) is 97% below the category norm. Within its specific category, Broccoli (Frozen) 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 vegetables rated Safe to compare within the same verdict level.
Why does oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. Applied to Broccoli (Frozen): 1 mg oxalate per 1 cup — Safe per Harvard (2024).
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. For context, Broccoli (Frozen) measures 1 mg per 1 cup, rated Safe.
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. For context, Broccoli (Frozen) measures 1 mg per 1 cup, rated Safe.