🥬 Vegetables

Browse vegetables and their oxalate levels for kidney stone patients. Based on Harvard T.H. Chan SPH oxalate data (2024).

270 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
219 foods
81%

🟡 Caution
36 foods
13%

🔴 Avoid
15 foods
5%

🍽️ 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

🟡 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

🟢 Celeriac

5 mg oxalate / serving

Safe

🟡 Celery

30 mg oxalate / serving

Caution

🟢 Collard

6 mg oxalate / serving

Safe

🟢 Collards

21 mg oxalate / serving

Safe

🟢 Cucumbers

5 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

🟢 Garlic

0 mg oxalate / serving

Safe

🔴 Good King Henry

228 mg oxalate / serving

Avoid

🟢 Greens Turnip

5 mg oxalate / serving

Safe

🟡 Hearts of Palm

30 mg oxalate / serving

Caution

🔴 Huazontle (Aztec broccoli)

263 mg oxalate / serving

Avoid

🟢 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

🔴 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

🟢 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

🔴 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

🟢 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

🔴 Sorrel

405 mg oxalate / serving

Avoid

🔴 Spinach

493 mg oxalate / serving

Avoid

🟢 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

🟡 Yam

68 mg oxalate / serving

Caution

🟡 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

🟢 Passion Fruit or Granadilla

0 mg oxalate / serving

Safe

🟢 Tamarillo (tree tomato) raw

20 mg oxalate / serving

Safe

🟢 Flour

19 mg oxalate / serving

Safe

🟢 Flour

1 mg oxalate / serving

Safe

🟡 Legumes

29 mg oxalate / serving

Caution

🟡 Legumes

26 mg oxalate / serving

Caution

🟢 Seeds

11 mg oxalate / serving

Safe

🟢 Seeds

2 mg oxalate / serving

Safe

🟢 Sprouts

0 mg oxalate / serving

Safe

🟢 Sprouts

1 mg oxalate / serving

Safe

🔴 Juice

164 mg oxalate / serving

Avoid

🟡 Juice

68 mg oxalate / serving

Caution

🟢 Juice

23 mg oxalate / serving

Safe

🟢 Juice

12 mg oxalate / serving

Safe

🟢 Juice

23 mg oxalate / serving

Safe

🟢 Condiment

4 mg oxalate / serving

Safe

🟢 Condiment

1 mg oxalate / serving

Safe

🟢 Condiments

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

10 mg oxalate / serving

Safe

🟡 Herbs and Spices

32 mg oxalate / serving

Caution

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

23 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

17 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

12 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

0 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Peppers)

1 mg oxalate / serving

Safe

🟡 Herbs and Spices

46 mg oxalate / serving

Caution

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Peppers

1 mg oxalate / serving

Safe

🟢 Peppers

22 mg oxalate / serving

Safe

🟢 Tomato Paste

3 mg oxalate / serving

Safe

🟢 Bars

2 mg oxalate / serving

Safe

🟢 Bars

21 mg oxalate / serving

Safe

🟡 Basil Wraps

60 mg oxalate / serving

Caution

🟡 Spinach

88 mg oxalate / serving

Caution

🟢 Chips

18 mg oxalate / serving

Safe

🟡 Chips

37 mg oxalate / serving

Caution

🟢 Cookies

11 mg oxalate / serving

Safe

🟢 Pickles

3 mg oxalate / serving

Safe

🟢 Pie Mix

5 mg oxalate / serving

Safe

🟢 Potato Flakes

2 mg oxalate / serving

Safe

🟢 Sauce

9 mg oxalate / serving

Safe

🟡 Soup

51 mg oxalate / serving

Caution

🟡 Soup

43 mg oxalate / serving

Caution

🟡 Soup

29 mg oxalate / serving

Caution

🟡 Soup

40 mg oxalate / serving

Caution

🟡 Herbed Chicken without herbed potatoes

39 mg oxalate / serving

Caution

🟢 Vegetables (broccoli and zucchini)

5 mg oxalate / serving

Safe

🟡 Wendy's

25 mg oxalate / serving

Caution

🟡 Algae

30 mg oxalate / serving

Caution

🟢 Ashwagandha

13 mg oxalate / serving

Safe

🔴 Beet Powder

100 mg oxalate / serving

Avoid

🟢 Black Cohosh

0 mg oxalate / serving

Safe

🟢 Echinacea

2 mg oxalate / serving

Safe

🟢 Feverfew

4 mg oxalate / serving

Safe

🟢 Goldenseal Root

3 mg oxalate / serving

Safe

🟡 Hemp

32 mg oxalate / serving

Caution

🟢 Kelp

6 mg oxalate / serving

Safe

🟢 Maca

0 mg oxalate / serving

Safe

🟡 Milk Thistle

46 mg oxalate / serving

Caution

🟡 Milk Thistle

90 mg oxalate / serving

Caution

🟢 Moringa

17 mg oxalate / serving

Safe

🟢 Grass

8 mg oxalate / serving

Safe

🟢 Pumpkin Seed

3 mg oxalate / serving

Safe

🟢 Sea Cucumber

1 mg oxalate / serving

Safe

🟡 Slippery Elm Bark

36 mg oxalate / serving

Caution

🟢 Spirulina

0 mg oxalate / serving

Safe

🟢 St. John's Wort

1 mg oxalate / serving

Safe

🟢 Turmeric Root Extract

0 mg oxalate / serving

Safe

🟢 Willow bark

6 mg oxalate / serving

Safe

🟢 Green beans

15 mg oxalate / serving

Safe

🟢 Brussels sprouts

14 mg oxalate / serving

Safe

🟢 pumpkin

2 mg oxalate / serving

Safe

🟢 rosemary

4 mg oxalate / serving

Safe

🟢 wasabi

1 mg oxalate / serving

Safe

🟢 seaweed

14 mg oxalate / serving

Safe

🟢 seaweed

0 mg oxalate / serving

Safe

🟢 spearmint

12 mg oxalate / serving

Safe

🟢 seeds

2 mg oxalate / serving

Safe

🟢 spices

4 mg oxalate / serving

Safe

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Lettuce

1 mg oxalate / serving

Safe

🟢 Spinach

2 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 270 foods in this category in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

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.

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.

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.