Leafy greens

Are amaranth leaves high in oxalate?

Lower-oxalate swap: Kale, grade A, about <1 mg per 1 cup raw.

Amaranth leaves are high in oxalate: about 423 mg per 1 cup raw, which is 846% of the 50 mg a day many stone clinics aim for, or 423% of the 100 mg others allow.

If your doctor has put you on a low-oxalate diet, eat 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. How much calcium, and what if you don't eat dairy.

50 or 100 mg a day: which target is yours

Where this number comes from

Each row is one published measurement, converted to a 28 g serving (1 cup raw). The grade and the range use the rows prepared the way the serving is eaten, and take the middle. How the grades work.

By Oliver Silen · Data checked November 2, 2026 · Not medical advice