🔴 200-500 mg Oxalate in Vegetables — 9 Foods
Looking at a specific oxalate range within a food category gives you more precision than browsing by verdict alone. These 9 Vegetables foods all fall in the same oxalate bracket — useful when you're tracking exact numbers.
📊 9 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:** 9 foods (100%) are rated Avoid. Focus on the 0 safe options to minimize risk.
**Range midpoint:** The average oxalate in this intersection is 313 mg/serving — right in the middle of this range. Use individual food pages for exact numbers.
**Average oxalate:** 313 mg/serving across all 9 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 "🔴"} Nopal (Prickly Pear)
226 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Good King Henry
228 mg / serving
Avoid
{"🟢" 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 "🔴"} Purslane
248 mg / serving
Avoid
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Huazontle (Aztec broccoli)
263 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 "🔴"} Sorrel
405 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
❓ Frequently Asked Questions
Why look at oxalate by range instead of verdict?
Verdict groups foods into broad buckets (Safe/Caution/Avoid). The exact milligram number within a range matters for daily tracking. Two 'Caution' foods at 30mg and 90mg are very different in practice.
How do I use oxalate range data?
If you're tracking daily oxalate (aiming under ~100 mg total), knowing the exact range per food helps you add up your day. Foods in the 0-5mg bracket barely register. Foods in the 50-100mg bracket take up a big chunk of your budget.
Is the range more important than the verdict?
They work together. The verdict gives you a quick go/no-go signal. The range gives you precision. Use the verdict for quick decisions and the range when you're tracking numbers carefully.
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.