Is Tofu High in Oxalates?

Is Tofu High in Oxalates?

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

Tofu contains about 14mg of oxalates per 1/2 cup firm (126g). That is considered moderate compared to other foods. Firm tofu has about 14mg of oxalates per half cup. That is moderate. The oxalate content varies by brand and how the tofu is processed.

The recommended daily oxalate budget is about 100mg. One serving of tofu uses about 14% of that.

How Does This Compare?

Among soy products, tofu is moderate. Edamame (soybeans) have about 48mg per half cup. Soy milk has about 20mg per cup. Tempeh is slightly lower than tofu.

Who Should Watch Their Intake?

Tofu is a staple protein for vegetarians and vegans. The moderate oxalate content means it can fit in a low-oxalate diet, but plant-based eaters who rely heavily on soy should add up their totals.

Lower-Oxalate Alternatives

  • Eggs (0mg)
  • Chicken (0mg)
  • Tempeh (slightly lower)
  • Seitan (low oxalate)

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

Tofu 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.