🥬 Vegetables × 🟡 Oxalate Caution
36 foods that are Vegetables AND Oxalate Caution. 99 other Vegetables foods don't meet the Oxalate Caution criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 36 foods
📐 Avg oxalate: 46.2 mg/serving
📏 Range: 25.0-95.0 mg
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
🔍 Key Insights
1 **Mixed safety profile.** 0 safe, 36 caution, 0 avoid. This intersection has a range — scan the food cards below to pick the safest options.
2 **Big oxalate range.** The spread is 25 to 95 mg per serving — a 70 mg difference. Best pick: **Wendy's** (25 mg). Most caution needed: **Roselle (Red Sorrel - Hibiscus Sabdariffa)** (95 mg).
3 **Moderate average oxalate.** The mean is 46.2 mg per serving across 36 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.
4 **Sodium alert.** 1 foods in this intersection are high in sodium (460+ mg/100g). Excess sodium increases urinary calcium — a known kidney stone risk factor. Check sodium levels alongside oxalate when choosing.
5 **Calcium benefit.** 4 foods (13%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.
6 **Cooking can help.** For vegetables in this group that are higher in oxalate, boiling and discarding the cooking water can reduce soluble oxalate by 30-50%. Steaming or eating raw preserves more oxalate.
🍽️ Foods in This Intersection
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Wendy's
25 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Eggplant
26 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Potato Salad
26 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
26 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Potato
29 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Legumes
29 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soup
29 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Carrots
30 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Celery
30 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Hearts of Palm
30 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Algae
30 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Potatoes
32 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
32 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Hemp
32 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bamboo shoots
35 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Potato
36 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Slippery Elm Bark
36 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chips
37 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbed Chicken without herbed potatoes
39 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soup
40 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bitter Gourd (Bitter Melon)
41 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soup
43 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
46 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Thistle
46 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Beets
48 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soup
51 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Okra
56 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Basil Wraps
60 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cactus
67 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yam
68 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Juice
68 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bitter Gourd (Bitter Melon)
80 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nopal (Prickly Pear)
87 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spinach
88 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Milk Thistle
90 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg / serving
Caution
❓ Frequently Asked Questions
What does it mean when a food is both Vegetables and Oxalate Caution?
Think of it as a double filter: the food is in the Vegetables group, AND it's also rated Caution for oxalate. Of the ... Vegetables foods in our database, 36 also meet the Oxalate Caution criteria — . This intersection helps you find foods that fit multiple dietary considerations at once.
Are Vegetables foods that are Oxalate Caution safe for kidney stones?
It depends on the specific food. In this intersection of 36 foods, 0 are rated Safe (under 25 mg/serving), 36 are Caution (25-99 mg/serving), and 0 are Avoid (100+ mg/serving). Browse the food cards below to find the safe options — they're marked with 🟢.
How should I use this Vegetables × Oxalate Caution breakdown?
Use it as a shortcut. Instead of browsing all many Vegetables foods and filtering manually, this intersection gives you the 36 that are also rated Caution for oxalate. Start with the 🟢 safe ones as your daily options, treat 🟡 caution foods as occasional choices, and limit or avoid 🔴 items. Pair with calcium-rich foods (like dairy) to reduce oxalate absorption.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
The lowest-oxalate option in this intersection is **Wendy's** at 25 mg per serving (). That's well within the safe range. Other top low-oxalate picks include **Eggplant**, **Potato Salad**, **Legumes**. These are your best bets for daily consumption.
🔗 Related Tags
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.