🥬 Leafy Greens

Leafy green vegetables. Based on Harvard T.H. Chan SPH oxalate data (2024).

33 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
25 foods
75%

🟡 Caution
2 foods
6%

🔴 Avoid
6 foods
18%

🍽️ Foods in This Collection

🟢 Arugula

1 mg oxalate / serving

Safe

🟢 Bok Choy

3 mg oxalate / serving

Safe

🟢 Bok Choy

2 mg oxalate / serving

Safe

🟢 Cabbage

3 mg oxalate / serving

Safe

🟢 Cabbage

4 mg oxalate / serving

Safe

🟢 Collard

6 mg oxalate / serving

Safe

🟢 Collards

21 mg oxalate / serving

Safe

🟢 Dandelion greens

10 mg oxalate / serving

Safe

🟢 Endive

3 mg oxalate / serving

Safe

🟢 Escarole

2 mg oxalate / serving

Safe

🟢 Kale

3 mg oxalate / serving

Safe

🟢 Kale

3 mg oxalate / serving

Safe

🟢 Lettuce

3 mg oxalate / serving

Safe

🔴 Mangold or Spinach beet

590 mg oxalate / serving

Avoid

🟢 Mustard Greens

5 mg oxalate / serving

Safe

🟢 Radicchio

1 mg oxalate / serving

Safe

🔴 Spinach

493 mg oxalate / serving

Avoid

🔴 Swiss Chard

293 mg oxalate / serving

Avoid

🔴 Swiss Chard

237 mg oxalate / serving

Avoid

🔴 Swiss Chard

594 mg oxalate / serving

Avoid

🔴 Swiss Chard

420 mg oxalate / serving

Avoid

🟢 Turnip Greens

6 mg oxalate / serving

Safe

🟢 Watercress

4 mg oxalate / serving

Safe

🟡 Spinach

88 mg oxalate / serving

Caution

🟡 Soup

29 mg oxalate / serving

Caution

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Spinach

2 mg oxalate / serving

Safe

🟢 Kimchi

2 mg oxalate / serving

Safe

🟢 Arugula (rocket)

2 mg oxalate / serving

Safe

🟢 Bok choy

1 mg oxalate / serving

Safe

🟢 Spinach

3 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 33 foods in this category in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

Which foods in this category should I avoid?

Scan for the 🔴 markers below. These are the high-oxalate foods in this category. But keep in mind — one high-oxalate food doesn't mean the whole category is off-limits.

What's the lowest-oxalate option in this category?

Browse the list below — the cards show oxalate per serving for each food. Safe foods (🟢) are your best bets.

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

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.