How Much Oxalate Is in Iceberg Lettuce?
mg oxalate
per serving
Serving: 1 cup shredded (72 g)
Verdict: 🟢 Safe
Per 100g: 1.4 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Iceberg Lettuce 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, Iceberg Lettuce 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 Iceberg Lettuce is 97% below the category norm. Within its specific category, Iceberg Lettuce 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?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. For context, Iceberg Lettuce measures 1 mg per 1 cup shredded, rated Safe.
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For context, Iceberg Lettuce measures 1 mg per 1 cup shredded, 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 Iceberg Lettuce, the measured oxalate value is 1 mg per 1 cup shredded (Safe).