Are Black Beans High in Oxalates?

Are Black Beans High in Oxalates?

If you’re wondering “are black beans high in oxalates,” here’s the short answer.

Black Beans contains about 32mg of oxalates per 1/2 cup cooked (86g). That is considered high compared to other foods. Black beans have about 32mg of oxalates per half cup cooked. That uses nearly a third of the daily budget.

The recommended daily oxalate budget is about 100mg. One serving of black beans uses about 32% of that.

How Does This Compare?

Among beans, black beans are high. Navy beans have about 96mg (very high), soybeans about 48mg. Kidney beans are lower at about 10mg. Chickpeas are moderate at about 16mg.

Who Should Watch Their Intake?

Bean-heavy diets (burritos, rice and beans, chili) add up quickly. A cup of black beans at dinner is already 64mg of oxalates.

Lower-Oxalate Alternatives

  • Kidney beans (10mg/half cup)
  • Chickpeas (16mg/half cup)
  • Lentils (8mg/half cup)
  • White beans (low-moderate)

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

Black Beans is high in oxalates. If you have a history of kidney stones or are on a low-oxalate diet, limit or avoid it. There are good alternatives that give you similar nutrition without the oxalate load.

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.