Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
The bad news first: chocolate is high in oxalate, and the darker it is, the worse it gets. Dark chocolate runs 60-100 mg per ounce, putting it near or above the Avoid threshold depending on the brand. Milk chocolate is a bit lower (40-60 mg) but still in Caution territory. White chocolate is the exception — near-zero oxalate because it contains cocoa butter but no cocoa solids. Here's the practical take: if you love chocolate, a square of milk chocolate once in a while is manageable. A daily dark chocolate habit is not. And chocolate-flavored protein bars with cocoa powder? Those can be sneaky oxalate bombs.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 2 tbsp | 12 g | 20 mg | Safe |
| 2 x 2 tbsp | 24 g | 40 mg | Caution |
| ½ x 2 tbsp | 6 g | 10 mg | Safe |
🏷️ Tags
🟢 See all Beverages rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Chocolate safe for kidney stones?
Don't overthink this one. Chocolate has 20 mg oxalate per 2 tbsp. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in Chocolate?
Here are the numbers: 20 mg oxalate in one 2 tbsp of Chocolate (12g). Per 100 grams, that's 170 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Chocolate a high-oxalate food?
Definitely low. 20 mg oxalate per 2 tbsp. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Chocolate?
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 Chocolate with a fraction of the oxalate.
Is Chocolate a good drink for kidney stones?
As far as kidney stones go, Chocolate is in the safe zone for beverages at 20 mg per serving. Hydration matters more than anything — so drink plenty of water regardless of what else you consume.
How much sodium does Chocolate have?
63 mg sodium per 100g in Chocolate. Well under the 460 mg threshold. One less thing on your kidney stone checklist.