🥬 Leafy Greens — 🟢 Oxalate Safe Foods
Here are 26 Leafy Greens foods that pass the oxalate safety check: all under 25 mg per serving. Harvard (2024) measured, not estimated. These are your foundation foods for a kidney stone diet.
📊 26 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Majority safe:** 26/26 foods (100%) are in the safe range. The odds are in your favor with this intersection.
**Average oxalate:** 4 mg/serving across all 26 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 "🔴"} Arugula
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Radicchio
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Lettuce
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Lettuce
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Lettuce
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bok choy
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bok Choy
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Escarole
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Spinach
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Kimchi
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Arugula (rocket)
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bok Choy
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cabbage
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Endive
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Kale
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Kale
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Lettuce
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Spinach
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cabbage
4 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Watercress
4 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Mustard Greens
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Broccoli greens
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Collard
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Turnip Greens
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Dandelion greens
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Collards
21 mg / serving
Safe
❓ 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 26-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 Safe 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.