How Much Oxalate Is in Chili with Beans Soup?
mg oxalate
per serving
Serving: 1 cup (236 g)
Verdict: 🟡 Caution
Per 100g: 22 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Chili with Beans Soup is rated Caution (🟡). At 51 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, Chili with Beans Soup 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 Chili with Beans Soup is 88% above the category norm. Within its specific category, Chili with Beans Soup 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?
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. Applied to Chili with Beans Soup: 51 mg oxalate per 1 cup — Caution per Harvard (2024).
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. Applied to Chili with Beans Soup: 51 mg oxalate per 1 cup — Caution per Harvard (2024).
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 context, Chili with Beans Soup measures 51 mg per 1 cup, rated Caution.