🟡 50-100 mg Oxalate in Vegetables — 12 Foods
Not all 'Safe' or 'Avoid' foods are equal — the exact oxalate number matters. Here are 12 Vegetables foods clustered by their specific oxalate range, so you can compare within a narrow bracket.
📊 12 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:** 1 foods (8%) are rated Avoid. Focus on the 0 safe options to minimize risk.
**Range midpoint:** The average oxalate in this intersection is 76 mg/serving — right in the middle of this range. Use individual food pages for exact numbers.
**Average oxalate:** 76 mg/serving across all 12 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 "🔴"} Soup
51 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Okra
56 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Basil Wraps
60 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cactus
67 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Yam
68 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Juice
68 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bitter Gourd (Bitter Melon)
80 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Nopal (Prickly Pear)
87 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Spinach
88 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Milk Thistle
90 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Beet Powder
100 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.