How Much Oxalate Is in Brussel Sprouts (Raw)?
mg oxalate
per serving
Serving: 1 cup (90 g)
Verdict: 🟢 Safe
Per 100g: 15 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Brussel Sprouts (Raw) earns a Safe rating (🟢) at 14 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 Brussel Sprouts (Raw) poses no special concern.
Putting Brussel Sprouts (Raw) in context: it lands below 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 Brussel Sprouts (Raw) runs 49% 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 vegetables rated Safe for a full side-by-side.
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 Brussel Sprouts (Raw): 14 mg oxalate per 1 cup — Safe per Harvard (2024).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. Applied to Brussel Sprouts (Raw): 14 mg oxalate per 1 cup — Safe per Harvard (2024).
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. For context, Brussel Sprouts (Raw) measures 14 mg per 1 cup, rated Safe.