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Tofu

Legume
Low

Oxalate Content

13
mg
per 3.5oz (99g)
Per 100g
13.1mg
Daily Budget
13%of 100mg

Renal Nutrients

per 100g
Sodium
35mg2% DV
Potassium
47mg2% DV
Phosphorus
38mg4% DV
Source: USDA FoodData Central
Daily Budget Impact
This food uses 13% of your daily 100mg budget

Cooking Reduces Oxalate

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

🥬Raw
13.1mg
🫕
Boiled-45%
7.2mg
save 5.9mg
♨️
Steamed-20%
10.5mg

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.

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More Legume Options

Legumes
per Protein
0mg
Peas (Canned, Smedley's)
per 1/2 cup cooked
0.9mg
Chickpea, Garbanzo [Chick Pea]
per 1/2 cup cooked
1.7mg
Green peas
per 1/2 cup cooked
2.8mg
Doenjang (Korean fermented soybean paste)
per 1.5 tbsp
4mg
Cowpea
per 1/2 cup cooked
4.3mg
View all Legume foods

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