✅ Low Sodium Foods
Foods with 140 mg or less sodium per 100g. Based on Harvard T.H. Chan SPH oxalate data (2024).
403 foods in this collection
Oxalate values from Harvard T.H. Chan SPH Oxalate Database (2024), measured via ion chromatography. This site is a dietary reference tool, not a medical resource.
Low-sodium foods — 140 mg or less per 100g — remove one of the two main dietary stone levers from the equation, which makes them easy building blocks for a stone diet. Most fresh produce, dairy, eggs, and plain grains land here naturally. The practical value is headroom: a day built on low-sodium foods leaves room for the occasional higher-sodium item without pushing calcium excretion up.
🍽️ Foods in This Collection
🟢 Arugula
1 mg oxalate / serving
Safe
🟢 Asparagus
5 mg oxalate / serving
Safe
🟡 Bamboo shoots
35 mg oxalate / serving
Caution
🟢 Beans
15 mg oxalate / serving
Safe
🟡 Beets
48 mg oxalate / serving
Caution
🟢 Bok Choy
3 mg oxalate / serving
Safe
🟢 Bok Choy
2 mg oxalate / serving
Safe
🟢 Broccoli greens
6 mg oxalate / serving
Safe
🟢 Broccoli
4 mg oxalate / serving
Safe
🟢 Broccoli
9 mg oxalate / serving
Safe
🟢 Broccolini
11 mg oxalate / serving
Safe
🟢 Brussel Sprouts
14 mg oxalate / serving
Safe
🟢 Cabbage
3 mg oxalate / serving
Safe
🟢 Cabbage
4 mg oxalate / serving
Safe
🟢 Carrots
9 mg oxalate / serving
Safe
🟡 Carrots
30 mg oxalate / serving
Caution
🟢 Cauliflower
2 mg oxalate / serving
Safe
🟢 Celeriac
5 mg oxalate / serving
Safe
🟡 Celery
30 mg oxalate / serving
Caution
🟢 Collards
21 mg oxalate / serving
Safe
🟢 Dandelion greens
10 mg oxalate / serving
Safe
🟡 Eggplant
26 mg oxalate / serving
Caution
🟢 Endive
3 mg oxalate / serving
Safe
🟢 Escarole
2 mg oxalate / serving
Safe
🟢 Fennel
12 mg oxalate / serving
Safe
🟢 Fiddleheads (Ostrich ferns)
19 mg oxalate / serving
Safe
🔴 Huazontle (Aztec broccoli)
263 mg oxalate / serving
Avoid
🟢 Jicama
13 mg oxalate / serving
Safe
🟢 Kohlrabi
1 mg oxalate / serving
Safe
🟢 Leeks
15 mg oxalate / serving
Safe
🟢 Lettuce
3 mg oxalate / serving
Safe
🔴 Mangold or Spinach beet
590 mg oxalate / serving
Avoid
🟢 Mushrooms
1 mg oxalate / serving
Safe
🟢 Mushrooms
4 mg oxalate / serving
Safe
🟡 Nopal (Prickly Pear)
87 mg oxalate / serving
Caution
🔴 Nopal (Prickly Pear)
226 mg oxalate / serving
Avoid
🟡 Okra
56 mg oxalate / serving
Caution
🟢 Parsnips
15 mg oxalate / serving
Safe
🟢 Peas
20 mg oxalate / serving
Safe
🟡 Potato Salad
26 mg oxalate / serving
Caution
🟢 Potato
16 mg oxalate / serving
Safe
🟢 Potato
10 mg oxalate / serving
Safe
🟡 Potato
29 mg oxalate / serving
Caution
🟡 Potato
36 mg oxalate / serving
Caution
🟢 Potato
15 mg oxalate / serving
Safe
🟢 Potato
18 mg oxalate / serving
Safe
🟡 Potatoes
32 mg oxalate / serving
Caution
🟢 Potatoes
20 mg oxalate / serving
Safe
🟢 Pumpkin
7 mg oxalate / serving
Safe
🔴 Purslane
248 mg oxalate / serving
Avoid
🟢 Radicchio
1 mg oxalate / serving
Safe
🟢 Radish
1 mg oxalate / serving
Safe
🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg oxalate / serving
Caution
🟢 Rutabaga
4 mg oxalate / serving
Safe
🟢 Shallots
1 mg oxalate / serving
Safe
🔴 Spinach
493 mg oxalate / serving
Avoid
🟢 Spouts
4 mg oxalate / serving
Safe
🟢 Sprouts
1 mg oxalate / serving
Safe
🟢 Squash
6 mg oxalate / serving
Safe
🟢 Tomato
17 mg oxalate / serving
Safe
🟢 Turnip Greens
6 mg oxalate / serving
Safe
🟢 Turnip
2 mg oxalate / serving
Safe
🟢 Watercress
4 mg oxalate / serving
Safe
🟡 Yam
68 mg oxalate / serving
Caution
🟢 Apple
5 mg oxalate / serving
Safe
🟢 Apple
2 mg oxalate / serving
Safe
🟢 Apricot
12 mg oxalate / serving
Safe
🟢 Apricots
20 mg oxalate / serving
Safe
🟢 Avocado
7 mg oxalate / serving
Safe
🟡 Berries
45 mg oxalate / serving
Caution
🟡 Berries
27 mg oxalate / serving
Caution
🟢 Berries
1 mg oxalate / serving
Safe
🟢 Berries
9 mg oxalate / serving
Safe
🟡 Berries
51 mg oxalate / serving
Caution
🔴 Berries
105 mg oxalate / serving
Avoid
🟢 Berries
21 mg oxalate / serving
Safe
🟢 Berries
20 mg oxalate / serving
Safe
🟢 Berries
6 mg oxalate / serving
Safe
🟡 Bitter Gourd (Bitter Melon)
80 mg oxalate / serving
Caution
🟡 Bitter Gourd (Bitter Melon)
41 mg oxalate / serving
Caution
🔴 Cactus
131 mg oxalate / serving
Avoid
🟡 Cactus
67 mg oxalate / serving
Caution
🟢 Chayote or Mirliton
6 mg oxalate / serving
Safe
🟢 Cherries
6 mg oxalate / serving
Safe
🟢 Cherries
3 mg oxalate / serving
Safe
🟢 Cherries
2 mg oxalate / serving
Safe
🟢 Currants
21 mg oxalate / serving
Safe
🟢 Dates
4 mg oxalate / serving
Safe
🟢 Figs
6 mg oxalate / serving
Safe
🟢 Figs
15 mg oxalate / serving
Safe
🟢 Fruit Cocktail
6 mg oxalate / serving
Safe
🟢 Grapes
6 mg oxalate / serving
Safe
🟢 Grapes
3 mg oxalate / serving
Safe
🟡 Guava
83 mg oxalate / serving
Caution
🟢 Lemon
1 mg oxalate / serving
Safe
🟢 Lime
4 mg oxalate / serving
Safe
🟢 Mango
7 mg oxalate / serving
Safe
🟢 Melons
2 mg oxalate / serving
Safe
🟢 Nectarines
2 mg oxalate / serving
Safe
🟢 Orange
14 mg oxalate / serving
Safe
🟢 Oranges
18 mg oxalate / serving
Safe
🟢 Papaya
1 mg oxalate / serving
Safe
🟢 Passion Fruit or Granadilla
0 mg oxalate / serving
Safe
🟢 Peaches
3 mg oxalate / serving
Safe
🟢 Pears
4 mg oxalate / serving
Safe
🟢 Persimmons
19 mg oxalate / serving
Safe
🟢 Persimmons
13 mg oxalate / serving
Safe
🟢 Pineapple
7 mg oxalate / serving
Safe
🟢 Pineapple
2 mg oxalate / serving
Safe
🔴 Pomegranate
110 mg oxalate / serving
Avoid
🟢 Tamarillo (tree tomato) raw
20 mg oxalate / serving
Safe
🟢 Whole grain
8 mg oxalate / serving
Safe
🟡 Cereal
51 mg oxalate / serving
Caution
🟡 Cereal
34 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
32 mg oxalate / serving
Caution
🟡 Cereal
41 mg oxalate / serving
Caution
🔴 Cereals
105 mg oxalate / serving
Avoid
🟢 Corn
7 mg oxalate / serving
Safe
🔴 Flour
197 mg oxalate / serving
Avoid
🟡 Flour
74 mg oxalate / serving
Caution
🟢 Flour
7 mg oxalate / serving
Safe
🟢 Flour
14 mg oxalate / serving
Safe
🟡 Flour
84 mg oxalate / serving
Caution
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Flour
10 mg oxalate / serving
Safe
🟢 Flour
2 mg oxalate / serving
Safe
🟢 Flour
2 mg oxalate / serving
Safe
🟢 Flour
2 mg oxalate / serving
Safe
🟢 Flour
8 mg oxalate / serving
Safe
🟢 Flour
1 mg oxalate / serving
Safe
🟢 Flour
12 mg oxalate / serving
Safe
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Flour
13 mg oxalate / serving
Safe
🟢 Flour
20 mg oxalate / serving
Safe
🟢 Flour
9 mg oxalate / serving
Safe
🟡 Flour
66 mg oxalate / serving
Caution
🟢 Flour
12 mg oxalate / serving
Safe
🟡 Four
28 mg oxalate / serving
Caution
🟡 Grain
73 mg oxalate / serving
Caution
🟢 Grain
9 mg oxalate / serving
Safe
🟡 Grain
60 mg oxalate / serving
Caution
🟡 Grain
30 mg oxalate / serving
Caution
🟢 Grain
22 mg oxalate / serving
Safe
🟢 Grain
3 mg oxalate / serving
Safe
🟢 Grain
20 mg oxalate / serving
Safe
🟡 Grain
55 mg oxalate / serving
Caution
🟢 Grain
15 mg oxalate / serving
Safe
🟢 Grain
24 mg oxalate / serving
Safe
🟢 Grain
17 mg oxalate / serving
Safe
🟢 Grains
6 mg oxalate / serving
Safe
🟢 Grains
10 mg oxalate / serving
Safe
🟢 Grains
9 mg oxalate / serving
Safe
🟢 Grains
7 mg oxalate / serving
Safe
🟢 Rice
8 mg oxalate / serving
Safe
🟢 Legumes
2 mg oxalate / serving
Safe
🟡 Legumes
79 mg oxalate / serving
Caution
🟢 Legumes
18 mg oxalate / serving
Safe
🟢 Legumes
3 mg oxalate / serving
Safe
🟢 Legumes
5 mg oxalate / serving
Safe
🟡 Legumes
39 mg oxalate / serving
Caution
🟢 Legumes
10 mg oxalate / serving
Safe
🟢 Legumes
22 mg oxalate / serving
Safe
🟢 Legumes
3 mg oxalate / serving
Safe
🟢 Legumes
11 mg oxalate / serving
Safe
🟢 Legumes
7 mg oxalate / serving
Safe
🟢 Legumes
4 mg oxalate / serving
Safe
🟡 Legumes
26 mg oxalate / serving
Caution
🟡 Legumes
40 mg oxalate / serving
Caution
🔴 Nuts
107 mg oxalate / serving
Avoid
🟡 Nuts
52 mg oxalate / serving
Caution
🟡 Nuts
63 mg oxalate / serving
Caution
🟡 Nuts
72 mg oxalate / serving
Caution
🟢 Nuts
8 mg oxalate / serving
Safe
🟡 Nuts
53 mg oxalate / serving
Caution
🟢 Nuts
13 mg oxalate / serving
Safe
🟡 Nuts
38 mg oxalate / serving
Caution
🟢 Nuts
15 mg oxalate / serving
Safe
🟡 Nuts
54 mg oxalate / serving
Caution
🟢 Nuts
12 mg oxalate / serving
Safe
🟢 Nuts
11 mg oxalate / serving
Safe
🟢 Nuts
24 mg oxalate / serving
Safe
🟢 Nuts
18 mg oxalate / serving
Safe
🟢 Seeds
11 mg oxalate / serving
Safe
🟡 Seeds
31 mg oxalate / serving
Caution
🟢 Seeds
2 mg oxalate / serving
Safe
🟢 Seeds
2 mg oxalate / serving
Safe
🟡 Seeds
72 mg oxalate / serving
Caution
🟢 Seeds
6 mg oxalate / serving
Safe
🟢 Seeds
9 mg oxalate / serving
Safe
🟢 Seeds
21 mg oxalate / serving
Safe
🟢 Sprouts
0 mg oxalate / serving
Safe
🟢 Sprouts
1 mg oxalate / serving
Safe
🔴 Almonds
107 mg oxalate / serving
Avoid
🟡 Milk
28 mg oxalate / serving
Caution
🟡 Yogurt
36 mg oxalate / serving
Caution
🟢 Milk Products
0 mg oxalate / serving
Safe
🟢 Multi-Brands (Calcium-fortified recommended)
24 mg oxalate / serving
Safe
🟢 Milk
11 mg oxalate / serving
Safe
🟢 Yogurt
1 mg oxalate / serving
Safe
❓ Frequently Asked Questions
How many foods are in the Low Sodium Foods category?
There are 403 foods in the Low Sodium Foods collection in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).
How should I prepare these foods?
Preparation method matters. Boiling and draining can reduce oxalate in many vegetables. Steaming and roasting have less effect. Check individual food pages for specific tips.
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.
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.