Dishes · Drinks and smoothies
Is green smoothie with spinach high in oxalate?
Yes. Very high, 371 mg per 16 oz
Range 153 to 467 mg across the studies behind each ingredient
Lower-oxalate swap: use kale instead of spinach and the dish drops by about 316 mg.
One serving of green smoothie with spinach (16 oz) has about 371 mg of oxalate, 742% of the 50 mg a day many stone clinics aim for. Spinach carries 85% of it.
If your doctor has put you on a low-oxalate diet, have it with something high in calcium, like milk, yogurt or cheese. Calcium in the same meal binds oxalate in the gut, so less of it reaches your urine.
What's in it
A typical home recipe for one serving. Each ingredient uses the middle published value from its own page, scaled to the amount in the dish. Your recipe may differ, so add your own in the calculator.
| Ingredient | Amount | Oxalate | Share |
|---|---|---|---|
| Spinach grade E | 30 g 1 × 1 cup raw | 316 mg | 85% |
| Almond milk grade D | 240 g 1 × 1 cup | 27 mg | 7% |
| Peanut butter grade C | 16 g 1 × 1 tbsp | 19 mg | 5% |
| Banana grade B | 118 g 1 × 1 medium banana | 9 mg | 2% |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice