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Low oxalate vegetables matter mainly to people whose clinician has told them to limit oxalate, a topic the National Kidney Foundation (NKF) and NIDDK discuss for people who have had calcium oxalate kidney stones. USDA FoodData Central (SR Legacy) has no oxalate values, so this list uses a peer-reviewed table instead: Table 5 of a 2023 review in the journal Foods, which compiles published laboratory measurements. In one 2002 study compiled in that review, raw lettuce measured 0.3 milligrams of total oxalate per 100 grams and boiled spinach 364. These vegetables low in oxalate are not a plan: NKF says a strict approach isn’t helpful for most people with these stones, so read the list as background for a talk with your care team.
Peptide Labs does not sell oxalate tests or low-oxalate products. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy has no oxalate field, so the values here come from Table 5 of a 2023 peer-reviewed review.
- In one 2002 study in that review table, pumpkin and white radish had no detectable oxalate, and peas, lettuce, cucumber, kohlrabi, broccoli and onion measured under 2 milligrams per 100 grams.
- The same review lists spinach values from 329.6 to 2,350 milligrams per 100 grams, so oxalate numbers vary widely by sample.
- The review links boiling with lower oxalate, especially the soluble form.
- NKF says a strict diet is not helpful for most people and advises limiting only very high sources if you have calcium oxalate stones and high urine oxalate.
- NIDDK advises talking with a health care professional about food sources of oxalate.
Where these oxalate numbers come from
USDA SR Legacy, the database behind most food tables on this site, lists no oxalate nutrient at all. So this guide uses Table 5 of a 2023 peer-reviewed review by Salgado and colleagues in the journal Foods, which compiles oxalate measurements from many laboratory studies in milligrams per 100 grams of fresh weight. Each value below is copied from that table, along with the number of samples and the review’s reference number for the original study.
Most rows come from the review’s reference 1, a 2002 study in the journal Food Chemistry on measuring soluble and total oxalate in foods, which the review cites for many fruits and vegetables. Keeping mostly to the review’s reference 1 makes the values easier to compare. Total oxalate includes both the soluble and insoluble forms.
Low oxalate vegetables list (published lab values)
| Vegetable (Salgado 2023 review, Table 5) | Sample | Samples (n) | Total oxalate, mg per 100 g | Soluble oxalate, mg per 100 g | Review reference |
|---|---|---|---|---|---|
| Pumpkin (Cucurbita pepo) | Raw | 1 | not detected | not detected | 1 |
| Radish (Raphanus sativus) | Raw, white | 1 | not detected | not detected | 1 |
| Pea (Pisum sativum) | Boiled | 1 | 0.2 | 0.2 | 1 |
| Lettuce (Lactuca sativa) | Raw | 2 | 0.3 | 0.3 | 1 |
| Cucumber (Cucumis sativus) | Raw | 1 | 0.4 | 0.3 | 1 |
| Mushroom (Agaricus bisporus) | Boiled | 1 | 0.5 | 0.1 | 1 |
| Kohlrabi (Brassica oleracea) | Boiled | 1 | 0.7 | 0.7 | 1 |
| Brussel sprout (Brassica oleracea) | Boiled | 3 | 1.2 | 0.8 | 1 |
| Broccoli (Brassica oleracea) | Boiled | 2 | 1.4 | 1.1 | 1 |
| Onion (Allium cepa) | Raw | 2 | 1.7 | 1.6 | 1 |
| Radish (Raphanus sativus) | Raw, red | 1 | 1.7 | 1.4 | 1 |
| Asparagus (Asparagus officinalis) | Boiled | 3 | 2.6 | 0.9 | 1 |
| Savoy cabbage (Brassica oleracea) | Boiled | 1 | 3.5 | 1.3 | 1 |
| Carrot (Daucus carota) | Boiled | 1 | 4.9 | 2.3 | 1 |
| Fennel (Foeniculum vulgare) | Boiled | 2 | 5.3 | 3.3 | 1 |
| Celery (Apium graveolens) | Canned | 1 | 6.7 | 3.5 | 1 |
| Artichoke (Cynara scolymus) | Boiled | 1 | 6.8 | 6.8 | 1 |
| Tomato (Lycopersicum esculentum) | Raw | 3 | 8.5 | 3.6 | 1 |
| Aubergine or eggplant (Solanum melogena) | Boiled | 1 | 12.8 | 4.8 | 1 |
Most rows in the review table rest on one to three samples, so read them as a rough ranking rather than exact amounts. Several foods in this list have their own guides: lettuce, cucumber, broccoli, Brussels sprouts, kohlrabi, peas, onions, asparagus, carrots, celery, artichokes, tomatoes, eggplant, pumpkin, radishes and mushrooms.
Outside that one study, the review’s summary also places cabbage, cauliflower, kale, arugula, cress, garlic and green onion with the foods that had little or no detectable oxalate in the studies it compiled. Potatoes are left off this list on purpose: in the same 2002 study in the review, boiled potato measured 24.3 milligrams per 100 grams and chips made from potato 47.0, and NKF lists potato with the skin among very high sources of oxalate.
Vegetables at the other end of the review table
For contrast, here are vegetables near the top of the same review table. NKF names spinach, Swiss chard, rhubarb and beets among very high sources of oxalate, and our guide to high oxalate foods covers them in detail.
| Vegetable (Salgado 2023 review, Table 5) | Sample | Samples (n) | Total oxalate, mg per 100 g | Soluble oxalate, mg per 100 g | Review reference |
|---|---|---|---|---|---|
| Rhubarb stalks | Raw; boiled | not stated | 986.7; 756.3 | 287.3; 80.7 | 32 |
| Chard (Beta vulgaris) | Raw | 6 | 874 | 327 | 1 |
| Spinach (Spinacia oleracea) | Boiled | 2 | 364 | 101 | 1 |
| Okra (Abdelmoschus esculentus) | Raw | 1 | 317.2 | 56.3 | 63 |
| Beetroot (Beta vulgaris) | Boiled | 2 | 36.9 | 16.3 | 1 |
Reference 32 in the review is a 2000 study of New Zealand foods in the Journal of Food Composition and Analysis, and reference 63 is a 2021 study titled Oxalate-Rich Foods. Our spinach, beetroot and okra guides cover those foods beyond oxalate.
Why oxalate values vary so much
One food can show very different numbers. The 2023 review lists published values for spinach from 329.6 to 2,350 milligrams of total oxalate per 100 grams, and for raw lettuce from 0.3 in the 2002 study to 40 in a 2007 study of vegetables eaten in Korea. The review explains that many factors influence oxalate in plants, including growth, ripeness, variety, season, time of harvest and cultivation conditions. In one set of frozen spinach samples the review cites, soluble oxalate was highest in winter, 1,092.9 milligrams per 100 grams, and lowest in fall, 614.9. The review also describes several sample preparation and lab methods, another reason values from different studies differ.
Soluble and insoluble oxalate
The review separates two forms. Insoluble oxalate, formed with calcium, iron or magnesium, is excreted in feces and is less available to the body. Soluble oxalate is the form the review describes as absorbed, about 5 to 10 percent of ingested oxalate under normal conditions. The review adds that eating oxalate together with calcium or magnesium can reduce its absorption, and NKF makes the same point in plainer words: eating enough calcium lowers how much oxalate gets absorbed. Our calcium foods guide lists food sources.
Does boiling change oxalate in vegetables?
According to the review, boiling has generally been associated with lower oxalate content, especially soluble oxalate, because it leaches into the cooking water and breaks down with heat. In one study the review compiles, raw spinach measured 978 milligrams of total oxalate per 100 grams and boiled spinach 477. Not every method works that way: the review reports that baking taro leaves raised their oxalate because baking concentrates the leaf. If you have been told to limit oxalate, ask your dietitian whether boiling and draining vegetables fits your plan.
What NKF and NIDDK say about oxalate
The National Kidney Foundation says calcium kidney stones are the most common type. For people who have calcium oxalate stones and high urine oxalate, NKF advises limiting only very high sources of oxalate and says a strict low oxalate diet isn’t helpful for most people; for most people, NKF says, eating enough calcium to lower how much oxalate gets absorbed is a better way to balance oxalate. NKF suggests working with a registered dietitian nutritionist familiar with kidney stones.
NIDDK says that if you have had calcium oxalate stones, you may want to avoid nuts and nut products, peanuts, rhubarb, spinach and wheat bran, and that you should talk with a health care professional about other food sources of oxalate and how much oxalate should be in what you eat. NIDDK also points to calcium from low-oxalate, plant-based foods, such as calcium-fortified juices, cereals and breads and some kinds of vegetables. NIDDK ties these food changes to the type of stone you had, and NKF ties its advice to urine test results, so ask your health care professional which type you had before changing what you eat.
Frequently Asked Questions
Which vegetables are lowest in oxalate?
In the 2002 study compiled in Table 5 of the 2023 review, pumpkin and white radish had no detectable oxalate, and boiled peas, raw lettuce and raw cucumber measured under half a milligram per 100 grams.
Does USDA list oxalate in vegetables?
No. USDA FoodData Central SR Legacy has no oxalate field, so oxalate values come from laboratory studies such as those compiled in the 2023 review.
Do all green vegetables contain a lot of oxalate?
No. The review names green leafy vegetables such as spinach and chard as major sources, but lists raw lettuce at 0.3 milligrams per 100 grams in one study and kale as not detected in another.
Does boiling lower oxalate in vegetables?
The review reports that boiling has generally been associated with lower oxalate, especially the soluble form, because oxalate leaches into the water. Baking can concentrate it instead.
Why do oxalate lists disagree?
The review explains that oxalate varies with growth, ripeness, variety, season, harvest time, cultivation conditions and lab method, so the same vegetable can measure very differently.
Does everyone with kidney stones need to cut oxalate?
No. NKF says a strict approach isn’t helpful for most people and advises limiting only very high sources for people with calcium oxalate stones and high urine oxalate. NIDDK advises asking a health care professional.
Questions about a label? Contact us or read our Buyer’s Guide. Limiting oxalate is a medical eating pattern: follow the written advice of your own clinician or dietitian, and ask a healthcare provider before starting a supplement, especially if you take medicines. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Lettuce: Nutrition by Type, Vitamin K and Washing Advice, Oxalates: High Oxalate Foods, Low Oxalate Foods and Kidney Stones, Cauliflower: Nutrition, Cauliflower Rice and Health Facts.