How Much Oxalate Is in Pumpkin (Cooked)?
mg oxalate
per serving
Serving: 1 cup mashed (245 g)
Verdict: 🟢 Safe
Per 100g: 0.4 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Pumpkin (Cooked) 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, Pumpkin (Cooked) 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 Pumpkin (Cooked) is 97% below the category norm. Within its specific category, Pumpkin (Cooked) 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?
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. For Pumpkin (Cooked), the measured oxalate value is 1 mg per 1 cup mashed (Safe).
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. Pumpkin (Cooked) comes in at 1 mg oxalate per 1 cup mashed (Safe) in the measured database.
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. Pumpkin (Cooked) comes in at 1 mg oxalate per 1 cup mashed (Safe) in the measured database.