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 | 95 g | 3 mg | Safe |
| 2 x 1/2 cup | 190 g | 6 mg | Safe |
| ½ x 1/2 cup | 47 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
Can I eat Spinach with kidney stones?
Yep, you're good. Spinach clocks in at 3 mg oxalate per 1/2 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
How much oxalate is in Spinach?
Here are the numbers: 3 mg oxalate in one 1/2 cup of Spinach (95g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Spinach a high-oxalate food?
Definitely low. 3 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Spinach?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Spinach. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Spinach?
The oxalate number for Spinach — 3 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.