Smoothie Green spinach

Beverage

Moderate

Oxalate Content

204

per 12 oz (340g)

Per 100g

60mg

Daily Budget

204%of 100mg

Verified by peer-reviewed research

Renal Nutrients

per 100g

Sodium

6mg0% DV

Potassium

165mg6% DV

Phosphorus

15mg2% DV

Source: USDA FoodData Central

Daily Budget Impact

This food uses 204% of your daily 100mg budget

Exceeds recommended daily intake in a single serving

Pair with Calcium

Calcium binds oxalate in the gut, reducing absorption by up to 50%. Aim for ~250mg calcium with this food:

🥛

Glass of milk250ml

300mg

🥣

Yogurt170g cup

260mg

🧀

Cheddar cheese30g slice

200mg

Based on Liebman & Costa (2000). Consume calcium WITH the oxalate-containing food, not separately.

Track Calcium Pairings & Stay Safe

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

Diet Tips

Low-Oxalate Smoothie Recipes That Actually Taste Good

Six delicious smoothie recipes designed for kidney stone prevention, with estimated oxalate content and tips to avoid common high-oxalate smoothie mistakes.

6 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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Lemon Juice Raw (concentrate)

per 1 tbs

0mg

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0mg

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