🟢 0-5 mg Oxalate in Legumes — 29 Foods

Legumes occupy a middle ground: they are a valuable plant protein, but several carry moderate oxalate, and the form changes the number significantly. A half-cup of cooked chickpeas or lentils sits in the low-to-moderate range, while whole soybeans measure higher; tofu, by contrast, is one of the lowest-oxalate protein sources in the database. Because legumes matter for plant-based diets, the stone-aware approach is portion control plus preparation: boiling and discarding the cooking water helps, and pairing beans with a calcium-rich food at the same meal is the standard safeguard.

Browsing by oxalate range adds precision that a broad verdict cannot. Two foods can both be rated Safe, yet one sits at 3 mg and the other at 24 mg — a meaningful difference when you are tracking a daily oxalate budget. This view groups foods by their exact milligram bracket, which makes daily tracking and meal planning more accurate. Use it alongside the verdict for a go/no-go signal plus the number for fine-tuning.

Inside this 0-5 mg Oxalate bracket for Legumes: the 29 foods span from 0.0 mg to 5.0 mg per serving, with Legumes at the top end. Leading entries: Beans, Spouts, Flour and 26 more. This is the precision layer that a broad verdict cannot show — two foods in this range can sit several milligrams apart, which matters when you track a daily total.

A bracket this low functions as a free pass in daily tracking. At this level, even generous portions and second helpings barely register against a conservative daily oxalate budget — patients commonly aim somewhere in the 40-50 mg/day zone — so a food at the very top of this bracket still leaves nearly the whole day's allowance untouched. These are the items that make a low-oxalate pattern feel like normal eating instead of an exercise in restriction, and they are the first place to look when rebuilding a plate after a stone diagnosis.

How to deploy this bracket: anchor meals with it. Breakfasts, side dishes, and snack bases drawn from this list need no mental arithmetic whatsoever. The real value shows up elsewhere on the plate — when a genuinely high-oxalate food is worth including on taste or nutrition grounds, filling the rest of the day with near-zero options is precisely what creates the room. Water-rich produce and refined staples dominate here; on packaged items, glance at sodium and sugar labels since oxalate is not the only column that matters.