Kale

Vegetable

Low

Oxalate Content

per 1 cup chopped (30g)

Per 100g

13.4mg

Daily Budget

4%of 100mg

Renal Nutrients

per 100g

Sodium

53mg2% DV

Potassium

348mg13% DV

Phosphorus

55mg6% DV

Source: USDA FoodData Central

Daily Budget Impact

This food uses 4% of your daily 100mg budget

Cooking Reduces Oxalate

Oxalate leaches into water during cooking. Here's how preparation affects Kale:

🥬Raw

13.4mg

🫕

Boiled-50%

6.7mg

save 6.7mg

♨️

Steamed-25%

10.1mg

Based on Chai & Liebman (2005). Drain cooking water to remove leached oxalate.

Track Cooking Methods & Save Oxalate

Daily target for kidney stone prevention: 50-100mg total oxalate intake. Track your daily consumption to stay within safe limits.

Diet Tips

The Low-Oxalate Grocery Shopping List

A comprehensive grocery store guide organized by department, with safe food choices, what to avoid, and smart swaps for common high-oxalate items.

8 min

Food Guides

Denny's Low-Oxalate Guide: What to Order (and What to Skip)

A kidney stone former's complete guide to eating at Denny's. Breakfast all day is a kidney-friendly dream — if you know what to pick.

7 min

More Vegetable Options

Iceberg Lettuce

per 1 cup

0mg

Radishes, French Breakfast (Raw)

0mg

0mg

0mg

per One 1x4 inch piece

0.2mg

View all Vegetable foods

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