Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Dried figs concentrate everything — sugar, fiber, nutrients, and oxalate. 6 mg per serving is still safely low, but it is worth noting that three dried figs is a much smaller physical portion than three fresh figs would be. The oxalate-per-bite is higher. As an occasional snack or chopped into oatmeal, they're fine. As a daily handful, you might want to count them toward your total. Dried fruit in general is more concentrated than fresh — this isn't specific to figs.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 serving | 100 g | 6 mg | Safe |
| 2 x 1 serving | 200 g | 12 mg | Safe |
| ½ x 1 serving | 50 g | 3 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
Should I avoid Figs if I have kidney stones?
No red flags here. Just 6 mg per 1 serving — well below the 25 mg danger line. You can keep Figs in your regular rotation. Data comes from Harvard (2024).
How much oxalate is in Figs?
6 mg — that's the oxalate in a standard 1 serving of Figs. For the 100g comparison freaks: 0 mg. Source is Harvard's 2024 food analysis project.
Is Figs a high-oxalate food?
Definitely low. 6 mg oxalate per 1 serving. That's the green zone. No restrictions needed for this food.
What can I eat instead of Figs?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Figs. Same food group, way less oxalate.
How much sodium does Figs have?
Low sodium: 10 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.