Is Arugula High in Oxalates?

Is Arugula High in Oxalates?

If you’re wondering “is arugula high in oxalates,” here’s the short answer.

Arugula contains about 15mg of oxalates per 1 cup raw (20g). That is considered moderate compared to other foods. Arugula has about 15mg of oxalates per cup raw. That is moderate compared to other greens and uses about 15% of the daily budget.

The recommended daily oxalate budget is about 100mg. One serving of arugula uses about 15% of that.

How Does This Compare?

Among salad greens, arugula is moderate. Spinach is dramatically higher at 755mg per half cup cooked. Kale has about 17mg per cup. Romaine and iceberg lettuce are near zero.

Who Should Watch Their Intake?

Arugula is often recommended as a spinach alternative for people avoiding oxalates. It has far less than spinach but is not zero. For strict low-oxalate diets, romaine or iceberg lettuce is safer.

Lower-Oxalate Alternatives

  • Romaine lettuce (<1mg/cup)
  • Iceberg lettuce (<1mg/cup)
  • Butter lettuce (<1mg/cup)
  • Endive (<1mg/cup)

What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plants. Your body also produces them as a metabolic byproduct. In small amounts, they pass through your system without issues.

The problem starts when oxalate intake is high and calcium intake is low. Oxalates bind to calcium in the kidneys and form calcium oxalate crystals, the most common type of kidney stone. About 80% of kidney stones are calcium oxalate.

How to Reduce Oxalate Absorption

  • Pair high-oxalate foods with calcium. Eating calcium-rich foods (like cheese or yogurt) at the same meal binds oxalates in the gut before they reach the kidneys.
  • Cook your vegetables. Boiling reduces oxalate content by 30-50% because oxalates leach into the water. Steaming helps less.
  • Drink plenty of water. Staying hydrated dilutes oxalate concentration in urine, reducing crystal formation.
  • Spread intake across meals. A moderate-oxalate food at each meal is better than a high-oxalate food all at once.

The Bottom Line

Arugula has a moderate amount of oxalates. Most people can eat it without concern. If you are actively managing kidney stones, count it toward your daily budget and balance the rest of your meals.

Want Help Building a Diet That Works for You?

Tracking oxalates is just one piece of the puzzle. A health coach can help you build a whole-food eating plan that accounts for oxalates, inflammation, gut health, and your personal goals. Book a free discovery call to get started.

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Disclaimer: Oxalate values are approximate and based on Harvard T.H. Chan School of Public Health. Values can vary by growing conditions, preparation method, and brand. This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized guidance. Last verified March 2026.