Kale, Variety, Raw

Vegetable

Low

Oxalate Content

2.5

per 1 cup (25g)

Per 100g

10mg

Daily Budget

3%of 100mg

Verified by peer-reviewed research

Renal Nutrients

per 100g

Sodium

53mg2% DV

Potassium

348mg13% DV

Phosphorus

55mg6% DV

Source: USDA FoodData Central

Daily Budget Impact

This food uses 3% of your daily 100mg budget

Cooking Reduces Oxalate

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

🥬Raw

10mg

🫕

Boiled-50%

5mg

save 5mg

♨️

Steamed-25%

7.5mg

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

Track Your Daily Oxalate Intake

Stay within safe limits and reduce your kidney stone risk with personalized tracking.

Get Started Free