Finding low oxalate vegetables is the most important step for anyone starting a low-oxalate diet. Vegetables are the primary source of dietary oxalates — spinach alone contains 750mg per cup raw — and swapping a few high-oxalate staples for safer alternatives can cut your daily intake by hundreds of milligrams. The threshold most nephrologists recommend is below 40-50mg of oxalate per day for kidney stone prevention, and below 100mg per day for general oxalate sensitivity.
A vegetable is generally considered "low oxalate" if it contains fewer than 10mg per standard serving. Below, every vegetable is listed with its approximate oxalate content per serving so you can build plates confidently.
Low Oxalate Leafy Greens
Leafy greens are where the biggest swaps happen. Spinach (750mg per cup raw) and Swiss chard (500-700mg per cup cooked) dominate the high end. But several greens are remarkably low.
| Green | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Romaine lettuce | 1 | 2 cups | Rich in folate, vitamin A, and vitamin K |
| Iceberg lettuce | 1 | 2 cups | Low in calories, though less nutrient-dense than romaine |
| Butter lettuce (Bibb) | 1 | 2 cups | Soft texture, very mild, and virtually oxalate-free |
| Arugula | 2-5 | 2 cups | Peppery flavor — strong substitute for spinach in salads |
| Bok choy | 2 | 1 cup cooked | Excellent calcium source (~160mg/cup) — calcium binds oxalates in the gut |
| Watercress | 2 | 1 cup | High in vitamin C and iron relative to calorie count |
| Endive | 3 | 1 cup | Works well in salads, rich in folate |
Low Oxalate Cruciferous Vegetables
Cruciferous vegetables are largely a safe zone. Most are low in oxalates and high in sulforaphane and other anti-inflammatory compounds.
| Vegetable | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Cauliflower | 1 | 1/2 cup cooked | Versatile — use as rice, mash, or pizza crust |
| Cabbage (green/red) | 1-2 | 1 cup raw | ~36mg vitamin C per cup, great for coleslaw or stir-fries |
| Broccoli | 2 | 1/2 cup cooked | 51mg vitamin C and ~47mcg vitamin K per serving |
| Kohlrabi | 2 | 1/2 cup | Less common but very mild in flavor |
| Brussels sprouts | 3 | 1/2 cup cooked | Rich in fiber (~3.3g/serving) and vitamin K |
Low Oxalate Root and Starchy Vegetables
Root vegetables vary widely. Sweet potatoes are high (140mg per medium potato), but several other roots are very safe.
| Vegetable | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Turnips | 1 | 1/2 cup cooked | Mild flavor, good mashed or roasted |
| Radishes | 1 | 1/2 cup raw | Crunchy, peppery, and essentially oxalate-free |
| Butternut squash | 2 | 1/2 cup cooked | Direct swap for sweet potatoes — ~300% daily vitamin A per cup |
| Yellow squash | 2 | 1/2 cup cooked | Similar to zucchini in versatility |
| Zucchini | 3 | 1/2 cup cooked | Versatile in stir-fries, baked dishes, and spiralized as pasta |
| Pumpkin | 4 | 1/2 cup cooked | Safe in moderate portions, good source of beta-carotene |
| White potatoes (peeled) | 6-10 | 1 medium | Peeling and boiling reduces oxalate content further |
Low Oxalate Nightshade Vegetables
Nightshades get a bad reputation in some dietary communities, but from an oxalate standpoint, most are very safe.
| Vegetable | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| White mushrooms | 1 | 1/2 cup | Technically a fungus — very safe |
| Bell peppers | 2 | 1/2 cup raw | Red peppers: ~152mg vitamin C per whole pepper |
| Tomatoes | 2-5 | 1 medium | Fresh are low; paste/sauce are 8-12mg per 1/2 cup but manageable |
| Eggplant | 8 | 1/2 cup cooked | Higher end of "low" but within safe range for most |
Other Low Oxalate Vegetables
| Vegetable | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Cucumbers | 1 | 1/2 cup raw | Essentially no oxalates |
| Peas (green) | 3 | 1/2 cup cooked | Sweet, versatile, and safe |
| Artichoke hearts | 4 | 1/2 cup | High in fiber (~7g per medium artichoke) |
| Asparagus | 5 | 1/2 cup cooked | Good source of folate, safe for regular eating |
| Green beans | 5 | 1/2 cup cooked | Common side dish, well within safe limits |
For the high-oxalate vegetables to watch out for, see our oxalate rich foods reference. And for a broader list that covers all food groups, explore our low oxalate foods guide.
Choose Low Oxalate Vegetables When Dining Out
Salads and side dishes at restaurants often default to spinach or beet-based options. DinePick flags high-oxalate ingredients and helps you find low oxalate vegetables on any menu. Join the waitlist to try it first.