How Much Oxalate Is in Okra?
mg oxalate
per serving
Serving: 1/2 cup (56 g)
Verdict: 🟡 Caution
Per 100g: 101 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Okra is rated Caution (🟡). At 56 mg oxalate per serving, it's 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.
Among vegetables, Okra sits well above 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 Okra is 107% above the category norm. Within its specific category, Okra 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 vegetables rated Caution to compare within the same verdict level.
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. Okra comes in at 56 mg oxalate per 1/2 cup (Caution) 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. Applied to Okra: 56 mg oxalate per 1/2 cup — Caution per Harvard (2024).
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. For context, Okra measures 56 mg per 1/2 cup, rated Caution.