Is Kale High in Oxalates?

Is Kale High in Oxalates?

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

Kale contains about 17mg of oxalates per 1 cup raw (67g). That is considered moderate compared to other foods. Kale has about 17mg of oxalates per cup raw. That is moderate and far lower than spinach.

The recommended daily oxalate budget is about 100mg. One serving of kale uses about 17% of that.

How Does This Compare?

Kale is often recommended as the low-oxalate spinach replacement. Spinach has 755mg per half cup cooked. Kale has 17mg per cup raw. Swiss chard is another trap at 350mg per half cup cooked.

Who Should Watch Their Intake?

If you switched from spinach to kale to reduce oxalates, you made a good move. Kale is safe for most people. Only those on very strict low-oxalate diets might want even lower options like romaine.

Lower-Oxalate Alternatives

  • Romaine lettuce (<1mg/cup)
  • Iceberg lettuce (<1mg/cup)
  • Bok choy (10mg/cup)
  • Cabbage (2mg/half 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

Kale 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.