Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Yerba mate is a traditional South American tea that's gained a following in the US for its smooth energy boost. 14 mg oxalate per cup — moderate but still in the safe zone. The concern with mate is less about oxalate and more about a possible link to esophageal cancer with very heavy, very hot consumption (a separate risk factor). One or two cups at a reasonable temperature? Fine. A daily liter at near-boiling temperatures? Not recommended, for reasons unrelated to kidney stones.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 237 g | 14 mg | Safe |
| 2 x 1 cup | 474 g | 28 mg | Caution |
| ½ x 1 cup | 118 g | 7 mg | Safe |
🏷️ Tags
🟢 See all Beverages rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Tea if I have kidney stones?
Safe pick. 14 mg oxalate per 1 cup means Tea 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 Tea?
The exact figure: 14 mg of oxalate per 1 cup of Tea. Works out to 6 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Tea low or high oxalate?
Nope. Tea is a low-oxalate food — just 14 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Tea?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Tea. Grab one of those and you dodge the oxalate while keeping similar flavors.
Is Tea a good drink for kidney stones?
For beverages, 14 mg oxalate per serving puts Tea in the safe category. Most of your daily fluids should still be water. This one's an occasional drink, not your hydration strategy.
How much sodium does Tea have?
Sodium's not the issue here. Tea has 27 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.