🌱 Plant-Based Foods
Vegetarian and vegan foods. Based on Harvard T.H. Chan SPH oxalate data (2024).
687 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.
Plant-based foods are a mixed bag on the oxalate table: some are the safest foods in the database (fruits, most vegetables, dairy-free milks) while others are among the highest (spinach, rhubarb, almonds, buckwheat). The plant-based label does not predict oxalate, so the measured value matters more than the dietary philosophy. The good news is that a plant-based stone diet is entirely achievable — the anchors are tofu, most fruits, low-oxalate greens like lettuce and kale, and legumes in measured portions.
🍽️ Foods in This Collection
🟢 Artichoke
11 mg oxalate / serving
Safe
🟢 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
🟢 Beans
3 mg oxalate / serving
Safe
🟢 Beans
16 mg oxalate / serving
Safe
🟢 Beans
8 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
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
🟡 Carrots
30 mg oxalate / serving
Caution
🟢 Cauliflower
2 mg oxalate / serving
Safe
🟡 Celery
30 mg oxalate / serving
Caution
🟢 Corn
2 mg oxalate / serving
Safe
🟢 Cucumbers
5 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
🔴 Good King Henry
110 mg oxalate / serving
Avoid
🔴 Good King Henry
228 mg oxalate / serving
Avoid
🟢 Grape leaves
7 mg oxalate / serving
Safe
🟢 Greens Turnip
5 mg oxalate / serving
Safe
🟢 Greens
19 mg oxalate / serving
Safe
🟡 Hearts of Palm
30 mg oxalate / serving
Caution
🔴 Huazontle (Aztec broccoli)
263 mg oxalate / serving
Avoid
🟢 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
🔴 Mangold or Spinach beet
590 mg oxalate / serving
Avoid
🟢 Mushrooms
1 mg oxalate / serving
Safe
🟢 Mushrooms
4 mg oxalate / serving
Safe
🟢 Mustard Greens
5 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
🟢 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 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
🟢 Radish
1 mg oxalate / serving
Safe
🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg oxalate / serving
Caution
🟢 Seaweed
14 mg oxalate / serving
Safe
🟢 Seaweed
0 mg oxalate / serving
Safe
🟢 Seaweed
0 mg oxalate / serving
Safe
🟢 Shallots
1 mg oxalate / serving
Safe
🔴 Sorrel
303 mg oxalate / serving
Avoid
🔴 Sorrel
405 mg oxalate / serving
Avoid
🔴 Spinach
493 mg oxalate / serving
Avoid
🟢 Spouts
4 mg oxalate / serving
Safe
🟢 Sprouts
1 mg oxalate / serving
Safe
🟢 Squash
6 mg oxalate / serving
Safe
🔴 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
🔴 Taro Leaves
183 mg oxalate / serving
Avoid
🟢 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
🟡 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
🟢 Currants
21 mg oxalate / serving
Safe
🟢 Currants
22 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
🟡 Kiwi
27 mg oxalate / serving
Caution
🟢 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
🔴 Pomegranate
110 mg oxalate / serving
Avoid
🟡 Prunes
30 mg oxalate / serving
Caution
🔴 Rhubarb
1293 mg oxalate / serving
Avoid
🔴 Star Fruit or Carambola
269 mg oxalate / serving
Avoid
🟢 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
🔴 Cereal
103 mg oxalate / serving
Avoid
🟡 Cereal
51 mg oxalate / serving
Caution
🟡 Cereal
46 mg oxalate / serving
Caution
🟡 Cereal
34 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
64 mg oxalate / serving
Caution
🟡 Cereal
32 mg oxalate / serving
Caution
🟡 Cereal
41 mg oxalate / serving
Caution
🟡 Cereal
62 mg oxalate / serving
Caution
🟡 Cereal
31 mg oxalate / serving
Caution
🔴 Cereals
105 mg oxalate / serving
Avoid
🟢 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
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
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
28 mg oxalate / serving
Caution
🟢 Flour
20 mg oxalate / serving
Safe
🟢 Flour
9 mg oxalate / serving
Safe
🟡 Flour
75 mg oxalate / serving
Caution
🟡 Flour
66 mg oxalate / serving
Caution
🟢 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
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
❓ Frequently Asked Questions
How many foods are in the Plant-Based Foods category?
There are 687 foods in the Plant-Based 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.
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.
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.
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.