Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 25 g | 3 mg | Safe |
| 2 x 1 cup | 50 g | 6 mg | Safe |
| ½ x 1 cup | 12 g | 1.5 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
⚖️ Compare this food: · vs Bamboo shoots · vs Potatoes →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Kale if I have kidney stones?
Safe pick. 3 mg oxalate per 1 cup means Kale is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
How much oxalate is in Kale?
The lab result: 3 mg per 1 cup (25g serving). That's 10 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Kale low or high oxalate?
Definitely low. 3 mg oxalate per 1 cup. That's the green zone. No restrictions needed for this food.
What can I eat instead of Kale?
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 Kale. Pick from those.
How reliable is the data for Kale?
The 3 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.