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 | 100 g | 68 mg | Caution |
| 2 x 1/2 cup | 200 g | 136 mg | Avoid |
| ½ x 1/2 cup | 50 g | 34 mg | Caution |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
⚖️ Compare this food: · vs Artichoke hearts · vs Broccoli →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Yam if I have kidney stones?
Awareness over avoidance. Yam has 68 mg oxalate per 1/2 cup — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
How much oxalate is in Yam?
The lab result: 68 mg per 1/2 cup (100g serving). That's 68 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Yam a high-oxalate food?
Moderate. Yam has 68 mg oxalate per 1/2 cup — not high enough to panic, not low enough to ignore. Portions matter with this one.
What are the best low-oxalate alternatives to Yam?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Yam. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Yam have?
Low sodium: 0 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.
How much Yam is safe to eat?
A standard serving (1/2 cup) of Yam gives you 68 mg oxalate. Half that = 34 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.