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 |
|---|---|---|---|
| 1/2 cup | 87 g | 1 mg | Safe |
| 2 x 1/2 cup | 174 g | 2 mg | Safe |
| ½ x 1/2 cup | 43 g | 0.5 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 Pomegranate arils if I have kidney stones?
Yep, you're good. Pomegranate arils clocks in at 1 mg oxalate per 1/2 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
What's the oxalate content of Pomegranate arils?
The exact figure: 1 mg of oxalate per 1/2 cup of Pomegranate arils. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Pomegranate arils a high-oxalate food?
Nope. Pomegranate arils is a low-oxalate food — just 1 mg per 1/2 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What can I eat instead of Pomegranate arils?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Pomegranate arils. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Pomegranate arils?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.