Dishes · Mexican
Is spinach and cheese quesadilla high in oxalate?
Yes. Very high, 325 mg per 1 quesadilla
Range 108 to 420 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 spinach and cheese quesadilla (1 quesadilla) has about 325 mg of oxalate, 650% of the 50 mg a day many stone clinics aim for. Spinach carries 97% 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 | 97% |
| Flour tortillas grade B | 64 g 1 × 2 tortillas | 9 mg | 3% |
| Cheese grade A | 56 g 2 × 1 oz cheddar | <1 mg | 0% |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice