Are Lentils High in Oxalates?

Are Lentils High in Oxalates?

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

Lentils contains about 8mg of oxalates per 1/2 cup cooked (99g). That is considered moderate compared to other foods. Lentils have about 8mg of oxalates per half cup cooked. That is moderate and one of the lowest among legumes.

How Does This Compare?

Among legumes, lentils are a good choice. Navy beans have 96mg, soybeans 48mg, black beans 32mg. Only kidney beans (10mg) are comparable. Lentils are one of the safest legume options.

Who Should Watch Their Intake?

Lentils are a good protein source for people managing oxalates. They offer fiber and protein with a manageable oxalate load.

Lower-Oxalate Alternatives

  • No major swap needed – lentils are already low-moderate
  • Kidney beans are similar (10mg/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

Lentils 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.