Are Kidney Beans High in Oxalates?

Are Kidney Beans High in Oxalates?

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

Kidney Beans contains about 10mg of oxalates per 1/2 cup cooked (89g). That is considered moderate compared to other foods. Kidney beans have about 10mg of oxalates per half cup cooked. That is moderate and one of the lowest among common beans.

The recommended daily oxalate budget is about 100mg. One serving of kidney beans uses about 10% of that.

How Does This Compare?

Among beans, kidney beans are a safe choice. Navy beans have 96mg, black beans 32mg, soybeans 48mg. Kidney beans and lentils (8mg) are the best options for low-oxalate bean eaters.

Who Should Watch Their Intake?

If you love chili and bean dishes but need to limit oxalates, kidney beans are your best bet among the common beans.

Lower-Oxalate Alternatives

  • No major swap needed – kidney beans are one of the lowest-oxalate beans
  • Lentils (8mg/half cup) are slightly lower

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

Kidney Beans 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.

Book a Free Discovery Call

Related Pages

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.