🥬 Leafy Greens
Leafy green vegetables. Based on Harvard T.H. Chan SPH oxalate data (2024).
33 foods in this collection
Leafy greens are the classic oxalate paradox: this subgroup contains both the lowest-oxalate foods in the vegetable aisle (lettuce, arugula) and the highest (spinach, Swiss chard, beet greens). The oxalate lives in the leaves, and concentration varies by leaf type and age. Raw portions are often fine even for higher-oxalate leaves — a cup of raw spinach measures far less than a half-cup cooked, because cooking collapses volume. The working rule for this group: check the exact leaf and the exact serving before assuming either extreme.
🍽️ Foods in This Collection
❓ Frequently Asked Questions
How many foods are in the Leafy Greens category?
There are 33 foods in the Leafy Greens collection 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.