Soup — Low or High Oxalate?

Based on Harvard's 2024 lab measurements, Soup falls in the **Moderate Oxalate** range (25-99 mg/serving). Not the safest, not the riskiest — this is a food to eat with portion awareness and less frequently. At 29 mg per serving, Soup is one to be aware of, not eliminate.

✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

29
mg oxalate
per serving

Food: Soup, Spicy Black Bean and Kale
Serving: 1 cup (246 g)
Verdict: 🟡 Caution
Per 100g: 12 mg
Data: Harvard T.H. Chan SPH (2024)

💡 What This Means for Your Diet

What this means: Soup is rated Caution (🟡). At 29 mg oxalate per serving, Soup is in the moderate zone (25-99 mg). It's manageable with portion awareness — try smaller servings, less frequent consumption, and pairing with calcium-rich foods. Track total daily oxalate to stay under ~100 mg.

📊 How Soup Compares

Among vegetables, Soup sits close to the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Soup is 7% above the category norm. Within its specific category, Soup ranks near the middle of the pack. 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 vegetables rated Caution to compare within the same verdict level.

❓ Related Questions

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.

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.