How Much Oxalate Is in Endive?
mg oxalate
per serving
Serving: 1 cup, chopped (50 g)
Verdict: 🟢 Safe
Per 100g: 5 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Endive is rated Safe (🟢). At 3 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, Endive 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 Endive is 89% below the category norm. Within its specific category, Endive 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?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. For context, Endive measures 3 mg per 1 cup, chopped, rated Safe.
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. For context, Endive measures 3 mg per 1 cup, chopped, 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 Endive, the measured oxalate value is 3 mg per 1 cup, chopped (Safe).