Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Dates are nature's candy — 4 mg oxalate per serving, safely low. They're also calorie-dense (about 66 calories per date) and high in natural sugar. The fiber and potassium are nutritional pluses. Medjool dates are larger and sweeter; Deglet Noor are smaller and chewier. Both are low oxalate. Use them as a natural sweetener in smoothies, stuffed with almond butter (watch the almonds — that's the oxalate source, not the date), or eaten on their own. From an oxalate perspective, dates are completely safe.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 45 g | 4 mg | Safe |
| 2 x 1/4 cup | 90 g | 8 mg | Safe |
| ½ x 1/4 cup | 22 g | 2 mg | Safe |
🏷️ Tags
🟢 See all Fruits rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Dates with kidney stones?
Safe pick. 4 mg oxalate per 1/4 cup means Dates is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
What's the oxalate content of Dates?
The exact figure: 4 mg of oxalate per 1/4 cup of Dates. Works out to 8 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Dates a high-oxalate food?
Nope. Dates is a low-oxalate food — just 4 mg per 1/4 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Dates?
There are almost always safer swaps in the same food family. For Dates, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
How much sodium does Dates have?
Low sodium: 1 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.