Home › Foods › Safe › Tofu, silken, soft
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Tofu, silken, soft

🟢 Safe — Low Oxalate
1 mg oxalate / serving
Serving: 1/2 cup (124 g) | Per 100 g: 0 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

1 mg
Oxalate / serving
Low Oxalate
—
Sodium / 100g
Pending
—
Protein / 100g
Pending
—
Calcium / 100g
Pending

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1/2 cup124 g1 mg Safe
2 x 1/2 cup248 g2 mg Safe
½ x 1/2 cup62 g0.5 mg Safe

🏷️ Tags

Legumes 🟢 Oxalate Safe Low Oxalate Plant-Based

🟢 See all Legumes rated Safe for kidney stones →

⚖️ Compare this food: · vs Flour · vs Legumes →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Vegetable oil (soybean)
0 mg oxalate/serving
 🟢
Jelly beans
0 mg oxalate/serving
 🟢
Condiments
1 mg oxalate/serving
 🟢
Flour
2 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Legumes
99 mg oxalate/serving
 🟡
Legumes
96 mg oxalate/serving
 🟡
Legumes
79 mg oxalate/serving
 🟡
Legumes
67 mg oxalate/serving

❓ Frequently Asked Questions

Is Tofu safe for kidney stones?

Short answer: yes. Longer answer: at 1 mg per 1/2 cup, Tofu is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.

What's the oxalate content of Tofu?

The lab result: 1 mg per 1/2 cup (124g serving). That's 0 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.

Is Tofu low or high oxalate?

Nope. Tofu 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 Tofu?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Tofu. Grab one of those and you dodge the oxalate while keeping similar flavors.

How reliable is the data for Tofu?

The 1 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.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF.

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.