How Much Oxalate Is in Zucchini (Raw)?
mg oxalate
per serving
Serving: 1 cup sliced (113 g)
Verdict: 🟢 Safe
Per 100g: 0.9 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Zucchini (Raw) is a low-risk food for kidney stone patients. Its 1 mg oxalate per serving stays under the 25 mg line, so it can appear in your regular rotation without extra calculation. As always, staying hydrated and getting dietary calcium supports stone prevention.
Among vegetables, Zucchini (Raw) 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 Zucchini (Raw) is 97% below the category norm. Within its specific category, Zucchini (Raw) 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?
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. Applied to Zucchini (Raw): 1 mg oxalate per 1 cup sliced — Safe per Harvard (2024).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. Applied to Zucchini (Raw): 1 mg oxalate per 1 cup sliced — Safe per Harvard (2024).
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. For context, Zucchini (Raw) measures 1 mg per 1 cup sliced, rated Safe.