🟢 10-25 mg Oxalate in Vegetables — 38 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 10-25 mg Oxalate bracket for Vegetables: the 38 foods span from 11.0 mg to 25.0 mg per serving, with Wendy's at the top end. Leading entries: Artichoke, Beans, Broccolini and 35 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.

This is the bracket where portion awareness begins — not because any single item is risky, but because foods here are common enough that the milligrams accumulate across a full day. A lunch with two items from this range plus a dinner with two more can quietly reach 80-100 mg before anything 'high' was eaten. For stone patients on a conservative daily target, that is still workable, but it is no longer invisible: this is the tier where keeping rough track starts paying for itself.

The foods here also tend to be ones with meaningful variation between forms — raw versus cooked, fresh versus canned, whole versus juiced — and those form differences routinely move a food across a bracket boundary in either direction. If a favorite food sits here, its individual page is worth a check for the prepared form you actually eat. Pairing these items with a calcium source at the same meal (yogurt, milk, cheese) further blunts oxalate absorption, which effectively stretches the budget.