🟢 Oxalate Safe

Foods rated Safe — under 25 mg oxalate per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).

1017 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
1017 foods
100%

🟡 Caution
0 foods
0%

🔴 Avoid
0 foods
0%

🍽️ 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 1017 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.