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🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Candy, M&Ms, Milk chocolate

🟢 Safe — Low Oxalate
9 mg oxalate / serving
Serving: 20 pieces (14 g) | Per 100 g: 67 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

9 mg
Oxalate / serving
Low Oxalate
79 mg
Sodium / 100g
Low Na
7.7 g
Protein / 100g
Tier 1
189 mg
Calcium / 100g
Tier 1

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
20 pieces14 g9 mg Safe
2 x 20 pieces28 g18 mg Safe
½ x 20 pieces7 g4.5 mg Safe

🏷️ Tags

Dairy & Eggs 🟢 Oxalate Safe Low Oxalate Snacks & Sweets Calcium-Rich

🟢 See all Dairy & Eggs rated Safe for kidney stones →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Crackers
45 mg oxalate/serving
 🟡
Yogurt
36 mg oxalate/serving
 🟡
Candy
32 mg oxalate/serving
 🟡
Milk
28 mg oxalate/serving

❓ Frequently Asked Questions

Can I eat Candy with kidney stones?

Yep, you're good. Candy clocks in at 9 mg oxalate per 20 pieces — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.

What's the oxalate content of Candy?

9 mg — that's the oxalate in a standard 20 pieces of Candy. For the 100g comparison freaks: 67 mg. Source is Harvard's 2024 food analysis project.

Is Candy high in oxalates?

Nope. Candy is a low-oxalate food — just 9 mg per 20 pieces. Well under the 25 mg cutoff. You're in the clear with this one.

What are the best low-oxalate alternatives to Candy?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Candy. Grab one of those and you dodge the oxalate while keeping similar flavors.

How much sodium does Candy have?

79 mg sodium per 100g in Candy. Well under the 460 mg threshold. One less thing on your kidney stone checklist.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown 🧂How much sodium? Kidney stone risk check

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF. Nutrition: USDA FoodData Central (SR Legacy 2018 & Foundation Foods).

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
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.