Guacamole — Low or High Oxalate?
mg oxalate
per serving
Serving: 2 Tbsp (30 g)
Verdict: 🟢 Safe
Per 100g: 1 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Guacamole is rated Safe (🟢). At 0 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among condiments, Guacamole sits well below the category average of 8 mg. For context, 133 out of 141 condiments (94%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average condiments in our database has 8 mg oxalate per serving — which means Guacamole is 100% below the category norm. Within its specific category, Guacamole ranks among the lower-oxalate options. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all condiments rated Safe to compare within the same verdict level.
What's the difference between 'Low' and 'Safe'?
Low Oxalate means under 25 mg per serving — the same threshold as Safe. They're equivalent in practice. The verdict system uses Low/Moderate/High to describe oxalate categories and Safe/Caution/Avoid to recommend dietary action.
Can oxalate levels change with cooking?
Yes. Boiling and discarding water can reduce soluble oxalate by 30-50% in many vegetables. Check the food's main page or cooking-specific angle page for details on preparation effects.
Is 'Low Oxalate' the same as 'No Oxalate'?
No — almost all plant foods contain some oxalate. 'Low Oxalate' means under 25 mg per serving, which is considered safe for kidney stone patients. Only purified products like sugar, oil, and salt have near-zero oxalate.