How Much Oxalate Is in Cucumbers?
mg oxalate
per serving
Serving: 1 cup, sliced (120 g)
Verdict: 🟢 Safe
Per 100g: 4 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Cucumbers earns a Safe rating (🟢) at 5 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 Cucumbers poses no special concern.
Putting Cucumbers in context: it lands well 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 Cucumbers runs 82% 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 Cucumbers: 5 mg oxalate per 1 cup, sliced — 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. Cucumbers comes in at 5 mg oxalate per 1 cup, sliced (Safe) in the measured database.
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. Applied to Cucumbers: 5 mg oxalate per 1 cup, sliced — Safe per Harvard (2024).