Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Low Animal Protein
Sole contains animal protein (about 0g per 100g). The AUA recommends limiting non-dairy animal protein to 3 oz (palm-sized) per meal. Reference guide, not an official standard.
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 3 oz | 85 g | 0 mg | Safe |
| 2 x 3 oz | 170 g | 0 mg | Safe |
| ½ x 3 oz | 42 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Seafood rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
❓ Frequently Asked Questions
Should I avoid Sole if I have kidney stones?
Don't overthink this one. Sole has 0 mg oxalate per 3 oz. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in Sole?
0 mg — that's the oxalate in a standard 3 oz of Sole. For the 100g comparison freaks: 0 mg. Source is Harvard's 2024 food analysis project.
Is Sole high in oxalates?
Definitely low. 0 mg oxalate per 3 oz. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Sole?
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 Sole. Pick from those.
Does Sole have a lot of animal protein?
Animal protein alert: Sole contributes to your daily animal protein load. The connection to stones is real (higher uric acid, lower citrate). Moderation = ~3 oz per meal, not the whole plate.
How reliable is the data for Sole?
The 0 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.