How Much Oxalate Is in Milk?

Harvard's 2024 analysis found 28 mg of oxalate in one serving of Milk (1 cup). At the 100-gram level, that's 12 mg. This puts Milk in the Caution range (25-99 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.

✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

28
mg oxalate
per serving

Food: Milk, plant-based, Soy, Chocolate flavor, Silk
Serving: 1 cup (242 g)
Verdict: 🟡 Caution
Per 100g: 12 mg
Data: Harvard T.H. Chan SPH (2024)

🔄 Lower-Oxalate Alternatives

💡 What This Means for Your Diet

What this means: Milk is rated Caution (🟡). At 28 mg oxalate per serving, Milk is in the moderate zone (25-99 mg). It's manageable with portion awareness — try smaller servings, less frequent consumption, and pairing with calcium-rich foods. Track total daily oxalate to stay under ~100 mg.

📊 How Milk Compares

Among dairy & eggs, Milk sits well above the category average of 3 mg. For context, 87 out of 91 dairy & eggs (95%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average dairy & eggs in our database has 3 mg oxalate per serving — which means Milk is 743% above the category norm. Within its specific category, Milk ranks on the higher end for oxalate. 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 dairy & eggs rated Caution to compare within the same verdict level.

❓ Related Questions

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.

How accurate is the oxalate measurement?

Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available.

How does this compare to other foods?

Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar 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.