🟡 25-50 mg Oxalate

Moderate oxalate foods — 25 to 50 mg per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).

70 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
0 foods
0%

🟡 Caution
70 foods
100%

🔴 Avoid
0 foods
0%

🍽️ Foods in This Collection

🟡 Bamboo shoots

35 mg oxalate / serving

Caution

🟡 Beets

48 mg oxalate / serving

Caution

🟡 Carrots

30 mg oxalate / serving

Caution

🟡 Celery

30 mg oxalate / serving

Caution

🟡 Eggplant

26 mg oxalate / serving

Caution

🟡 Hearts of Palm

30 mg oxalate / serving

Caution

🟡 Potato Salad

26 mg oxalate / serving

Caution

🟡 Potato

29 mg oxalate / serving

Caution

🟡 Potato

36 mg oxalate / serving

Caution

🟡 Potatoes

32 mg oxalate / serving

Caution

🟡 Berries

45 mg oxalate / serving

Caution

🟡 Berries

27 mg oxalate / serving

Caution

🟡 Berries

33 mg oxalate / serving

Caution

🟡 Berries

39 mg oxalate / serving

Caution

🟡 Bitter Gourd (Bitter Melon)

41 mg oxalate / serving

Caution

🟡 Kiwi

27 mg oxalate / serving

Caution

🟡 Prunes

30 mg oxalate / serving

Caution

🟡 Cereal

46 mg oxalate / serving

Caution

🟡 Cereal

34 mg oxalate / serving

Caution

🟡 Cereal

32 mg oxalate / serving

Caution

🟡 Cereal

41 mg oxalate / serving

Caution

🟡 Cereal

31 mg oxalate / serving

Caution

🟡 Flour

28 mg oxalate / serving

Caution

🟡 Four

28 mg oxalate / serving

Caution

🟡 Grain

30 mg oxalate / serving

Caution

🟡 Legumes

29 mg oxalate / serving

Caution

🟡 Legumes

29 mg oxalate / serving

Caution

🟡 Legumes

28 mg oxalate / serving

Caution

🟡 Legumes

39 mg oxalate / serving

Caution

🟡 Legumes

26 mg oxalate / serving

Caution

🟡 Legumes

40 mg oxalate / serving

Caution

🟡 Nuts

36 mg oxalate / serving

Caution

🟡 Nuts

38 mg oxalate / serving

Caution

🟡 Seeds

31 mg oxalate / serving

Caution

🟡 Milk

28 mg oxalate / serving

Caution

🟡 Yogurt

36 mg oxalate / serving

Caution

🟡 Juice

27 mg oxalate / serving

Caution

🟡 Candy

27 mg oxalate / serving

Caution

🟡 Candy

32 mg oxalate / serving

Caution

🟡 Candy

28 mg oxalate / serving

Caution

🟡 Condiments

47 mg oxalate / serving

Caution

🟡 Herbs and Spices

32 mg oxalate / serving

Caution

🟡 Herbs and Spices

42 mg oxalate / serving

Caution

🟡 Herbs and Spices

46 mg oxalate / serving

Caution

🟡 Herbs and Spices Lemon Myrtle

49 mg oxalate / serving

Caution

🟡 Seeds

45 mg oxalate / serving

Caution

🟡 Chips

39 mg oxalate / serving

Caution

🟡 Chips

37 mg oxalate / serving

Caution

🟡 Crackers

34 mg oxalate / serving

Caution

🟡 Fries

30 mg oxalate / serving

Caution

🟡 Meat Substitutes

26 mg oxalate / serving

Caution

🟡 Ravioli

31 mg oxalate / serving

Caution

🟡 Soup

40 mg oxalate / serving

Caution

🟡 Soup

43 mg oxalate / serving

Caution

🟡 Soup

29 mg oxalate / serving

Caution

🟡 Soup

40 mg oxalate / serving

Caution

🟡 Soup

31 mg oxalate / serving

Caution

🟡 Tempeh

50 mg oxalate / serving

Caution

🟡 Herbed Chicken without herbed potatoes

39 mg oxalate / serving

Caution

🟡 Algae

30 mg oxalate / serving

Caution

🟡 Enteral Nutrition Formula

33 mg oxalate / serving

Caution

🟡 Enteral Nutrition Formula

26 mg oxalate / serving

Caution

🟡 Hemp

32 mg oxalate / serving

Caution

🟡 Milk Thistle

46 mg oxalate / serving

Caution

🟡 Slippery Elm Bark

36 mg oxalate / serving

Caution

🟡 Crackers

45 mg oxalate / serving

Caution

🟡 cereals ready-to-eat

41 mg oxalate / serving

Caution

🟡 cookies

36 mg oxalate / serving

Caution

🟡 seeds

41 mg oxalate / serving

Caution

🟡 candies

28 mg oxalate / serving

Caution

❓ Frequently Asked Questions

How many foods are rated "25-50 mg Oxalate"?

There are 70 foods in this category in our database, all verified against Harvard T.H. Chan SPH (2024) oxalate measurements.

Can I trust this label?

Yes — this isn't an opinion or guess. The rating uses Harvard lab measurements of oxalate content. That said, how your body handles oxalate varies by individual.

What does this rating mean for my kidney stone diet?

This rating comes from Harvard's 2024 oxalate measurements. It helps you make informed choices, but it's one data point. Your overall diet pattern matters more than any single food.

How is this rating determined?

The rating is based on mg of oxalate per serving, measured by Harvard T.H. Chan SPH's laboratory analysis (2024). No estimates, no databases — direct measurement.

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.