How Much Oxalate Is in Soup Spicy Black Bean and Kale?
mg oxalate
per serving
Serving: 1 cup (246 g)
Verdict: 🟡 Caution
Per 100g: 12 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Soup Spicy Black Bean and Kale falls in the Caution band (🟡) at 29 mg oxalate per serving. Not off-limits, but not free — moderate portions, a few times a week at most, and preferably with dairy or another calcium source at the same meal.
Putting Soup Spicy Black Bean and Kale in context: it lands close to the category average of 27 mg. In the database, 80% of vegetables (219 of 271) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical vegetables here averages 27 mg oxalate per serving, so Soup Spicy Black Bean and Kale runs 7% above that baseline. That places it near the middle of the pack in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all vegetables rated Caution for a full side-by-side.
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 Soup Spicy Black Bean and Kale: 29 mg oxalate per 1 cup — Caution per Harvard (2024).
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. Soup Spicy Black Bean and Kale comes in at 29 mg oxalate per 1 cup (Caution) in the measured database.
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. Applied to Soup Spicy Black Bean and Kale: 29 mg oxalate per 1 cup — Caution per Harvard (2024).