🎃 Squash & Gourd — 🟢 Oxalate Safe Foods
Here are 19 Squash & Gourd foods that pass the oxalate safety check: all under 25 mg per serving. Harvard (2024) measured, not estimated. These are your foundation foods for a kidney stone diet.
📊 19 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Majority safe:** 19/19 foods (100%) are in the safe range. The odds are in your favor with this intersection.
**Average oxalate:** 4 mg/serving across all 19 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 "🔴"} Sprouts
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Sea Cucumber
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Zucchini
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Zucchini
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Summer squash
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pumpkin
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} sea cucumber
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chayote squash
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Seeds
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bars
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} pumpkin
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} seeds
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pumpkin Seed
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cucumbers
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pie Mix
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Vegetables (broccoli and zucchini)
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Squash
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pumpkin
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bars
21 mg / serving
Safe
❓ Frequently Asked Questions
Which Squash & Gourd are the lowest in oxalate?
Browse the food list below — foods with 🟢 are the safest. The exact oxalate numbers are displayed so you can compare within the 19-food intersection.
Are all Squash & Gourd safe for kidney stones?
No — it depends on the specific food. Some are very low, others require caution. Always check the individual food page for exact oxalate per serving.
How should I use this Squash & Gourd × Oxalate Safe breakdown?
Use it as a filter. If you're shopping or meal planning, prioritize the 🟢 Safe foods as your go-to options. 🟡 Caution foods are fine occasionally. 🔴 Avoid foods need the most attention.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct lab measurements, not estimates or crowd-sourced data.
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.