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 |
|---|---|---|---|
| 14 g | 12 mg | Safe | |
| 2 x | 28 g | 24 mg | Safe |
| ½ x | 7 g | 6 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat spearmint with kidney stones?
Don't overthink this one. spearmint has 12 mg oxalate per . That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in spearmint?
One of spearmint = 12 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is spearmint low or high oxalate?
Nope. spearmint is a low-oxalate food — just 12 mg per . Well under the 25 mg cutoff. You're in the clear with this one.
What can I eat instead of spearmint?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to spearmint. Same food group, way less oxalate.
How reliable is the data for spearmint?
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.