🟢 Oxalate Safe
Foods rated Safe — under 25 mg oxalate per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).
1019 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.
These foods all measure under 25 mg of oxalate per serving, which is the safety threshold used across the site and consistent with clinical guidance for kidney stone patients. Safe-rated foods are the foundation of a stone-aware diet: they can be eaten regularly without tracking, which is what makes compliance sustainable. But 'safe' describes oxalate only — a food on this list could still carry high sodium or heavy processing, so the full nutrition picture still deserves a glance.
🍽️ Foods in This Collection
🟢 Artichoke
11 mg oxalate / serving
Safe
🟢 Arugula
1 mg oxalate / serving
Safe
🟢 Asparagus
5 mg oxalate / serving
Safe
🟢 Beans
15 mg oxalate / serving
Safe
🟢 Beans
10 mg oxalate / serving
Safe
🟢 Beans
3 mg oxalate / serving
Safe
🟢 Beans
16 mg oxalate / serving
Safe
🟢 Beans
8 mg oxalate / serving
Safe
🟢 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
3 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
🟢 Cauliflower
2 mg oxalate / serving
Safe
🟢 Celeriac
5 mg oxalate / serving
Safe
🟢 Collard
6 mg oxalate / serving
Safe
🟢 Collards
21 mg oxalate / serving
Safe
🟢 Corn
2 mg oxalate / serving
Safe
🟢 Cucumbers
5 mg oxalate / serving
Safe
🟢 Dandelion greens
10 mg oxalate / serving
Safe
🟢 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
🟢 Garlic
0 mg oxalate / serving
Safe
🟢 Grape leaves
7 mg oxalate / serving
Safe
🟢 Greens Turnip
5 mg oxalate / serving
Safe
🟢 Greens
19 mg oxalate / serving
Safe
🟢 Jicama
13 mg oxalate / serving
Safe
🟢 Kale
3 mg oxalate / serving
Safe
🟢 Kale
3 mg oxalate / serving
Safe
🟢 Kohlrabi
1 mg oxalate / serving
Safe
🟢 Leeks
15 mg oxalate / serving
Safe
🟢 Lettuce
3 mg oxalate / serving
Safe
🟢 Mushrooms
1 mg oxalate / serving
Safe
🟢 Mushrooms
4 mg oxalate / serving
Safe
🟢 Mustard Greens
5 mg oxalate / serving
Safe
🟢 Onion
4 mg oxalate / serving
Safe
🟢 Parsnips
15 mg oxalate / serving
Safe
🟢 Peas
20 mg oxalate / serving
Safe
🟢 Pepper
15 mg oxalate / serving
Safe
🟢 Pepper
11 mg oxalate / serving
Safe
🟢 Potato
16 mg oxalate / serving
Safe
🟢 Potato
10 mg oxalate / serving
Safe
🟢 Potato
15 mg oxalate / serving
Safe
🟢 Potato
18 mg oxalate / serving
Safe
🟢 Potatoes
20 mg oxalate / serving
Safe
🟢 Pumpkin
7 mg oxalate / serving
Safe
🟢 Radicchio
1 mg oxalate / serving
Safe
🟢 Radish
1 mg oxalate / serving
Safe
🟢 Rutabaga
4 mg oxalate / serving
Safe
🟢 Seaweed
14 mg oxalate / serving
Safe
🟢 Seaweed
0 mg oxalate / serving
Safe
🟢 Seaweed
10 mg oxalate / serving
Safe
🟢 Seaweed
0 mg oxalate / serving
Safe
🟢 Shallots
1 mg oxalate / serving
Safe
🟢 Spouts
4 mg oxalate / serving
Safe
🟢 Sprouts
1 mg oxalate / serving
Safe
🟢 Squash
6 mg oxalate / serving
Safe
🟢 Tomatillo
7 mg oxalate / serving
Safe
🟢 Tomato
17 mg oxalate / serving
Safe
🟢 Tomatoes
11 mg oxalate / serving
Safe
🟢 Turnip Greens
6 mg oxalate / serving
Safe
🟢 Turnip
2 mg oxalate / serving
Safe
🟢 Vipergrass or salsify
12 mg oxalate / serving
Safe
🟢 Water Chestnuts
1 mg oxalate / serving
Safe
🟢 Watercress
4 mg oxalate / serving
Safe
🟢 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
🟢 Bananas
6 mg oxalate / serving
Safe
🟢 Berries
5 mg oxalate / serving
Safe
🟢 Berries
1 mg oxalate / serving
Safe
🟢 Berries
9 mg oxalate / serving
Safe
🟢 Berries
21 mg oxalate / serving
Safe
🟢 Berries
20 mg oxalate / serving
Safe
🟢 Berries
6 mg oxalate / serving
Safe
🟢 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
🟢 Currants
22 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
🟢 Kumquat
1 mg oxalate / serving
Safe
🟢 Lemon
1 mg oxalate / serving
Safe
🟢 Lime
4 mg oxalate / serving
Safe
🟢 Lychee or Litchee
0 mg oxalate / serving
Safe
🟢 Mango
7 mg oxalate / serving
Safe
🟢 Melons
2 mg oxalate / serving
Safe
🟢 Nectarines
2 mg oxalate / serving
Safe
🟢 Olives
6 mg oxalate / serving
Safe
🟢 Olives
11 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
🟢 Plums
3 mg oxalate / serving
Safe
🟢 Tamarillo (tree tomato) raw
20 mg oxalate / serving
Safe
🟢 Bread
22 mg oxalate / serving
Safe
🟢 Bread
3 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟢 Whole grain
8 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟢 Bread
17 mg oxalate / serving
Safe
🟢 Bread
7 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟢 Corn
11 mg oxalate / serving
Safe
🟢 Corn
19 mg oxalate / serving
Safe
🟢 Corn
4 mg oxalate / serving
Safe
🟢 Corn
2 mg oxalate / serving
Safe
🟢 Corn
7 mg oxalate / serving
Safe
🟢 Flour
7 mg oxalate / serving
Safe
🟢 Flour
14 mg oxalate / serving
Safe
🟢 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
10 mg oxalate / serving
Safe
🟢 Flour
2 mg oxalate / serving
Safe
🟢 Flour
8 mg oxalate / serving
Safe
🟢 Flour
1 mg oxalate / serving
Safe
🟢 Flour
10 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
12 mg oxalate / serving
Safe
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Flour
10 mg oxalate / serving
Safe
🟢 Flour
7 mg oxalate / serving
Safe
🟢 Grain
9 mg oxalate / serving
Safe
🟢 Grain
22 mg oxalate / serving
Safe
🟢 Grain
3 mg oxalate / serving
Safe
🟢 Grain
20 mg oxalate / serving
Safe
🟢 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
🟢 Grains
18 mg oxalate / serving
Safe
🟢 Pasta
9 mg oxalate / serving
Safe
🟢 Pasta
13 mg oxalate / serving
Safe
🟢 Pasta
10 mg oxalate / serving
Safe
🟢 Pasta
24 mg oxalate / serving
Safe
🟢 Pasta
20 mg oxalate / serving
Safe
🟢 Pasta
7 mg oxalate / serving
Safe
🟢 Pasta
18 mg oxalate / serving
Safe
🟢 & drained
24 mg oxalate / serving
Safe
🟢 Rice
5 mg oxalate / serving
Safe
🟢 Flavored
21 mg oxalate / serving
Safe
🟢 Rice
9 mg oxalate / serving
Safe
🟢 Rice
1 mg oxalate / serving
Safe
🟢 Rice
8 mg oxalate / serving
Safe
🟢 Fish and Seafood
3 mg oxalate / serving
Safe
🟢 Legumes
17 mg oxalate / serving
Safe
🟢 Legumes
15 mg oxalate / serving
Safe
🟢 Legumes
2 mg oxalate / serving
Safe
🟢 Legumes
18 mg oxalate / serving
Safe
🟢 Legumes
3 mg oxalate / serving
Safe
🟢 Legumes
5 mg oxalate / serving
Safe
🟢 Legumes
24 mg oxalate / serving
Safe
🟢 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
🟢 Nuts
8 mg oxalate / serving
Safe
🟢 Nuts
1 mg oxalate / serving
Safe
🟢 Nuts
13 mg oxalate / serving
Safe
🟢 Nuts
15 mg oxalate / serving
Safe
🟢 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
2 mg oxalate / serving
Safe
❓ Frequently Asked Questions
How many foods are rated "Oxalate Safe"?
There are 1019 foods in this category in our database, all verified against Harvard T.H. Chan SPH (2024) oxalate measurements.
Should I eat foods labeled this way?
This rating is based on lab-measured oxalate from Harvard T.H. Chan SPH (2024). It's a reliable guide, but your individual tolerance depends on stone type, medication, and overall diet — discuss with your dietitian.
Can I trust this label?
Yes — this isn't an opinion or guess. The rating uses Harvard lab measurements of oxalate content. That said, how your body handles oxalate varies by individual.
What does this rating mean for my kidney stone diet?
This rating comes from Harvard's 2024 oxalate measurements. It helps you make informed choices, but it's one data point. Your overall diet pattern matters more than any single food.
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.