OxalateWatch

🥬 Vegetables

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

271 foods in this collection

✓ Lab-Verified Data 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.

Vegetables are the widest-oxalate-spread food group in the database: a cucumber measures around 1 mg of oxalate per serving while a half-cup of cooked spinach approaches 493 mg. That spread is why blanket advice like 'eat more vegetables' does not work for stone patients. What matters is the specific leaf, the serving, and the preparation. Boiling and draining can remove a meaningful share of soluble oxalate from many greens, and pairing any higher-oxalate vegetable with a calcium-rich food at the same meal reduces absorption. Low-oxalate anchors in this group include cucumber, lettuce, and most squash varieties; the leafy dark greens are the ones to portion carefully.

🟢 Safe
219 foods
80%

🟡 Caution
37 foods
13%

🔴 Avoid
15 foods
5%

🍽️ Foods in This Collection

11 mg oxalate / serving

1 mg oxalate / serving

5 mg oxalate / serving

🟡 Bamboo shoots

35 mg oxalate / serving

15 mg oxalate / serving

48 mg oxalate / serving

3 mg oxalate / serving

2 mg oxalate / serving

🟢 Broccoli greens

6 mg oxalate / serving

4 mg oxalate / serving

9 mg oxalate / serving

🟢 Broccolini

11 mg oxalate / serving

🟢 Brussel Sprouts

3 mg oxalate / serving

🟢 Brussel Sprouts

14 mg oxalate / serving

3 mg oxalate / serving

4 mg oxalate / serving

9 mg oxalate / serving

30 mg oxalate / serving

🟢 Cauliflower

2 mg oxalate / serving

5 mg oxalate / serving

30 mg oxalate / serving

6 mg oxalate / serving

21 mg oxalate / serving

5 mg oxalate / serving

🟢 Dandelion greens

10 mg oxalate / serving

26 mg oxalate / serving

3 mg oxalate / serving

2 mg oxalate / serving

12 mg oxalate / serving

0 mg oxalate / serving

🔴 Good King Henry

228 mg oxalate / serving

🟢 Greens Turnip

5 mg oxalate / serving

🟡 Hearts of Palm

30 mg oxalate / serving

🔴 Huazontle (Aztec broccoli)

263 mg oxalate / serving

3 mg oxalate / serving

3 mg oxalate / serving

1 mg oxalate / serving

15 mg oxalate / serving

3 mg oxalate / serving

🔴 Mangold or Spinach beet

590 mg oxalate / serving

1 mg oxalate / serving

4 mg oxalate / serving

🟢 Mustard Greens

5 mg oxalate / serving

🟡 Nopal (Prickly Pear)

87 mg oxalate / serving

🔴 Nopal (Prickly Pear)

226 mg oxalate / serving

56 mg oxalate / serving

4 mg oxalate / serving

15 mg oxalate / serving

15 mg oxalate / serving

11 mg oxalate / serving

🟡 Potato Salad

26 mg oxalate / serving

16 mg oxalate / serving

10 mg oxalate / serving

29 mg oxalate / serving

36 mg oxalate / serving

15 mg oxalate / serving

18 mg oxalate / serving

32 mg oxalate / serving

20 mg oxalate / serving

7 mg oxalate / serving

248 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)

95 mg oxalate / serving

4 mg oxalate / serving

14 mg oxalate / serving

0 mg oxalate / serving

10 mg oxalate / serving

0 mg oxalate / serving

1 mg oxalate / serving

405 mg oxalate / serving

493 mg oxalate / serving

1 mg oxalate / serving

6 mg oxalate / serving

🔴 Swiss Chard

293 mg oxalate / serving

🔴 Swiss Chard

237 mg oxalate / serving

🔴 Swiss Chard

594 mg oxalate / serving

🔴 Swiss Chard

420 mg oxalate / serving

🔴 Taro Leaves

183 mg oxalate / serving

7 mg oxalate / serving

17 mg oxalate / serving

11 mg oxalate / serving

🟢 Turnip Greens

6 mg oxalate / serving

2 mg oxalate / serving

🟢 Vipergrass or salsify

12 mg oxalate / serving

🟢 Water Chestnuts

1 mg oxalate / serving

🟢 Watercress

4 mg oxalate / serving

68 mg oxalate / serving

🟡 Bitter Gourd (Bitter Melon)

80 mg oxalate / serving

🟡 Bitter Gourd (Bitter Melon)

41 mg oxalate / serving

131 mg oxalate / serving

67 mg oxalate / serving

🟢 Passion Fruit or Granadilla

0 mg oxalate / serving

🟢 Tamarillo (tree tomato) raw

20 mg oxalate / serving

19 mg oxalate / serving

1 mg oxalate / serving

29 mg oxalate / serving

26 mg oxalate / serving

11 mg oxalate / serving

2 mg oxalate / serving

0 mg oxalate / serving

1 mg oxalate / serving

164 mg oxalate / serving

68 mg oxalate / serving

23 mg oxalate / serving

12 mg oxalate / serving

23 mg oxalate / serving

4 mg oxalate / serving

1 mg oxalate / serving

🟢 Condiments

1 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

10 mg oxalate / serving

🟡 Herbs and Spices

32 mg oxalate / serving

🟢 Herbs and Spices

8 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

23 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

17 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

8 mg oxalate / serving

🟢 Herbs and Spices

6 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

12 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

0 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

1 mg oxalate / serving

🟡 Herbs and Spices

46 mg oxalate / serving

🟢 Herbs and Spices

6 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

1 mg oxalate / serving

22 mg oxalate / serving

🟢 Tomato Paste

3 mg oxalate / serving

2 mg oxalate / serving

21 mg oxalate / serving

🟡 Basil Wraps

60 mg oxalate / serving

88 mg oxalate / serving

18 mg oxalate / serving

37 mg oxalate / serving

11 mg oxalate / serving

3 mg oxalate / serving

5 mg oxalate / serving

🟢 Potato Flakes

2 mg oxalate / serving

9 mg oxalate / serving

51 mg oxalate / serving

43 mg oxalate / serving

29 mg oxalate / serving

40 mg oxalate / serving

🟡 Herbed Chicken without herbed potatoes

39 mg oxalate / serving

🟢 Vegetables (broccoli and zucchini)

5 mg oxalate / serving

25 mg oxalate / serving

30 mg oxalate / serving

🟢 Ashwagandha

13 mg oxalate / serving

🔴 Beet Powder

100 mg oxalate / serving

🟢 Black Cohosh

0 mg oxalate / serving

2 mg oxalate / serving

4 mg oxalate / serving

🟢 Goldenseal Root

3 mg oxalate / serving

32 mg oxalate / serving

6 mg oxalate / serving

0 mg oxalate / serving

🟡 Milk Thistle

46 mg oxalate / serving

🟡 Milk Thistle

90 mg oxalate / serving

17 mg oxalate / serving

8 mg oxalate / serving

🟢 Pumpkin Seed

3 mg oxalate / serving

🟢 Sea Cucumber

1 mg oxalate / serving

🟡 Slippery Elm Bark

36 mg oxalate / serving

0 mg oxalate / serving

🟢 St. John's Wort

1 mg oxalate / serving

🟢 Turmeric Root Extract

0 mg oxalate / serving

🟢 Willow bark

6 mg oxalate / serving

🟢 Green beans

15 mg oxalate / serving

🟢 Brussels sprouts

14 mg oxalate / serving

2 mg oxalate / serving

4 mg oxalate / serving

1 mg oxalate / serving

14 mg oxalate / serving

0 mg oxalate / serving

12 mg oxalate / serving

2 mg oxalate / serving

4 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

2 mg oxalate / serving

❓ Frequently Asked Questions

How many foods are in the Vegetables category?

There are 271 foods in the Vegetables collection 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.