Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 20 g | 1 mg | Safe |
| 2 x 1 cup | 40 g | 2 mg | Safe |
| ½ x 1 cup | 10 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
⚖️ Compare this food: · vs Herbs and Spices · vs Carrots →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Arugula if I have kidney stones?
No red flags here. Just 1 mg per 1 cup — well below the 25 mg danger line. You can keep Arugula in your regular rotation. Data comes from Harvard (2024).
How much oxalate is in Arugula?
Here are the numbers: 1 mg oxalate in one 1 cup of Arugula (20g). Per 100 grams, that's 7 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Arugula high in oxalates?
Low. 1 mg per 1 cup puts Arugula firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What can I eat instead of Arugula?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Arugula with a fraction of the oxalate.
How much sodium does Arugula have?
Sodium's not the issue here. Arugula has 86 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.