Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Eggplant is another nightshade that gets caught in anti-nightshade discourse. The oxalate reality: 26 mg per half-cup — just over the 25 mg safe line, putting it in Caution territory. The skin contains most of the oxalate. Peeling helps. Eggplant parmesan is actually better for you than plain fried eggplant because the cheese adds protective calcium. Baba ganoush, ratatouille, grilled slices — all fine in normal portions. Just don't make it your primary vegetable every day.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 42 g | 26 mg | Caution |
| 2 x 1/2 cup | 84 g | 52 mg | Caution |
| ½ x 1/2 cup | 21 g | 13 mg | Safe |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
⚖️ Compare this food: · vs Pumpkin · vs Radish →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Eggplant if I have kidney stones?
Yellow zone. 26 mg per 1/2 cup means Eggplant sits in that middle ground where it's manageable but not risk-free. Half portions help. So does eating it less often.
What's the oxalate content of Eggplant?
One 1/2 cup of Eggplant = 26 mg oxalate. Scale it up to 100g and you're at 62 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Eggplant a high-oxalate food?
Moderate. Eggplant has 26 mg oxalate per 1/2 cup — not high enough to panic, not low enough to ignore. Portions matter with this one.
What can I eat instead of Eggplant?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Eggplant. Same food group, way less oxalate.
How much sodium does Eggplant have?
0 mg sodium per 100g in Eggplant. Well under the 460 mg threshold. One less thing on your kidney stone checklist.
How much Eggplant is safe to eat?
Size matters. 1/2 cup of Eggplant = 26 mg. Cut it in half, you're at roughly 13 mg. If you love this food, the half-portion strategy is your best compromise.