🥬 Leafy Greens — 🔴 Oxalate Avoid Foods
These 6 Leafy Greens foods are in the high-oxalate danger zone (100+ mg/serving). If you're managing kidney stones, these deserve your closest attention. Some may need to be eliminated entirely.
📊 6 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**High-risk subset:** 6 foods (100%) are rated Avoid. Focus on the 0 safe options to minimize risk.
**Average oxalate:** 438 mg/serving across all 6 foods. Check individual food pages for precise numbers per serving size.
**Data source:** All oxalate values from Harvard T.H. Chan SPH (2024) via OHF. Nutrition data from USDA FoodData Central where available.
🍽️ Foods in This Category
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Swiss Chard
237 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Swiss Chard
293 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Swiss Chard
420 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Spinach
493 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Mangold or Spinach beet
590 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Swiss Chard
594 mg / serving
Avoid
❓ Frequently Asked Questions
Which Leafy Greens are the lowest in oxalate?
Browse the food list below — foods with 🟢 are the safest. The exact oxalate numbers are displayed so you can compare within the 6-food intersection.
Are all Leafy Greens safe for kidney stones?
No — it depends on the specific food. Some are very low, others require caution. Always check the individual food page for exact oxalate per serving.
How should I use this Leafy Greens × Oxalate Avoid breakdown?
Use it as a filter. If you're shopping or meal planning, prioritize the 🟢 Safe foods as your go-to options. 🟡 Caution foods are fine occasionally. 🔴 Avoid foods need the most attention.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct lab measurements, not estimates or crowd-sourced data.
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.