🟢 0-5 mg Oxalate in Vegetables — 161 Foods

Vegetables are the widest-oxalate-spread food group in the database: a cucumber measures around 1 mg of oxalate per serving while a half-cup of cooked spinach approaches 493 mg. That spread is why blanket advice like 'eat more vegetables' does not work for stone patients. What matters is the specific leaf, the serving, and the preparation. Boiling and draining can remove a meaningful share of soluble oxalate from many greens, and pairing any higher-oxalate vegetable with a calcium-rich food at the same meal reduces absorption. Low-oxalate anchors in this group include cucumber, lettuce, and most squash varieties; the leafy dark greens are the ones to portion carefully.

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 Vegetables: the 161 foods span from 0.0 mg to 5.0 mg per serving, with Asparagus at the top end. Leading entries: Arugula, Asparagus, Bok Choy and 158 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.