Leek

Vegetable

Moderate

Oxalate Content

24.6

per 1/2 cup (75g)

Per 100g

32.8mg

Daily Budget

25%of 100mg

Renal Nutrients

per 100g

Sodium

20mg1% DV

Potassium

180mg7% DV

Phosphorus

35mg4% DV

Source: USDA FoodData Central

Daily Budget Impact

This food uses 25% of your daily 100mg budget

Cooking Reduces Oxalate

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

🥬Raw

32.8mg

🫕

Boiled-50%

16.4mg

save 16.4mg

♨️

Steamed-25%

24.6mg

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

Diet Tips

The Complete Beginner's Guide to a Low-Oxalate Diet

Everything you need to know about starting a low-oxalate diet: what oxalates are, why they matter, and how to reduce your intake without sacrificing flavor.

12 min

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per One 1x4 inch piece

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