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How Much Oxalate Is in Melons?

Harvard's 2024 analysis found 2 mg of oxalate in one serving of Melons (1 cup cubed). At the 100-gram level, that's 1 mg. This puts Melons in the Safe range (under 25 mg per serving). Keep in mind: oxalate varies by growing conditions, preparation method, and variety — but Harvard's measurement is the most reliable reference available.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
2
mg oxalate
per serving
Food: Melons, variety including watermelon
Serving: 1 cup cubed (160 g)
Verdict: 🟢 Safe
Per 100g: 1 mg
Data: Harvard T.H. Chan SPH (2024)
🔄 Lower-Oxalate Alternatives
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0 mg / serving
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💡 What This Means for Your Diet

What this means: Melons is rated Safe (🟢). At 2 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.

📊 How Melons Compares

Among beverages, Melons sits well below the category average of 40 mg. For context, 82 out of 92 beverages (89%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average beverages in our database has 40 mg oxalate per serving — which means Melons is 95% below the category norm. Within its specific category, Melons 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 beverages rated Safe to compare within the same verdict level.

❓ Related Questions

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. Melons comes in at 2 mg oxalate per 1 cup cubed (Safe) in the measured database.

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 Melons, the measured oxalate value is 2 mg per 1 cup cubed (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 Melons, the measured oxalate value is 2 mg per 1 cup cubed (Safe).

Melons full page 🟢 Safe foods Safe foods
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.