Home › Foods › Safe › Yogurt, Greek, plain, nonfat
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Yogurt, Greek, plain, nonfat

🟢 Safe — Low Oxalate
0 mg oxalate / serving
Serving: 1 cup (245 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

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

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1 cup245 g0 mg Safe
2 x 1 cup490 g0 mg Safe
½ x 1 cup122 g0 mg Safe

🏷️ Tags

Dairy & Eggs 🟢 Oxalate Safe Low Oxalate Calcium-Rich

🟢 See all Dairy & Eggs rated Safe for kidney stones →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving
 🟢
Milk Products
0 mg oxalate/serving

⚠️ Other foods in this category to watch

🟡
Crackers
45 mg oxalate/serving
 🟡
Yogurt
36 mg oxalate/serving
 🟡
Candy
32 mg oxalate/serving
 🟡
Milk
28 mg oxalate/serving

❓ Frequently Asked Questions

Can I eat Yogurt with kidney stones?

Short answer: yes. Longer answer: at 0 mg per 1 cup, Yogurt 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 Yogurt?

Here are the numbers: 0 mg oxalate in one 1 cup of Yogurt (245g). Per 100 grams, that's 0 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.

Is Yogurt high in oxalates?

Nope. Yogurt is a low-oxalate food — just 0 mg per 1 cup. Well under the 25 mg cutoff. You're in the clear with this one.

What can I eat instead of Yogurt?

Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Yogurt. Same food group, way less oxalate.

How reliable is the data for Yogurt?

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.

🔍 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.