Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Cauliflower belongs to the cruciferous vegetable family — one of the safest food groups for oxalate, at about 2 mg per half-cup. The cauliflower rice, cauliflower pizza crust, and cauliflower-everything trend is genuinely good news for kidney stone patients: you get a low-oxalate, low-calorie base that replaces higher-oxalate alternatives like brown rice or whole wheat crust. Roasted cauliflower with olive oil, garlic, and a sprinkle of parmesan is a side dish with zero oxalate downsides. Steam it, roast it, mash it like potatoes, or eat it raw with dip. Like broccoli, cabbage, and Brussels sprouts, cauliflower is part of a vegetable family that kidney stone patients can eat freely.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 60 g | 2 mg | Safe |
| 2 x 1/2 cup | 120 g | 4 mg | Safe |
| ½ x 1/2 cup | 30 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
⚖️ Compare this food: · vs Juice · vs Sorrel →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Cauliflower if I have kidney stones?
It's fine. Cauliflower has 2 mg of oxalate per 1/2 cup. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
How much oxalate is in Cauliflower?
One 1/2 cup of Cauliflower = 2 mg oxalate. Scale it up to 100g and you're at 3 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Cauliflower high in oxalates?
Low. 2 mg per 1/2 cup puts Cauliflower firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to Cauliflower?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Cauliflower. Pick from those.
How much sodium does Cauliflower have?
The sodium level is fine — 20 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.