Are dried figs high in oxalate?
Yes. High, 31 mg per 5 dried figs
Range 24 to 38 mg across 2 studies, 40 g serving
Lower-oxalate swap: Raisins, grade A, about 3.5 mg per 1/4 cup.
Dried figs are high in oxalate: about 31 mg per 5 dried figs, which is 62% of the 50 mg a day many stone clinics aim for, or 31% 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
Why sources disagree on dried figs
The 2 studies here run from 24 to 38 mg per 5 dried figs, measured between 2002 and 2023. Variety, growing conditions and lab method all move the number.
Where this number comes from
Each row is one published measurement, converted to a 40 g serving (5 dried figs). The grade and the range use the rows prepared the way the serving is eaten, and take the middle. How the grades work.
| Per serving | Per 100 g | Preparation | Source |
|---|---|---|---|
| 2.2 mg soluble only* | 5.5 mg | Dried (n=2) | Hönow R., Hesse A, 2002via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 24 mg | 59.52 mg | Dried | Harvard T.H, 2023 |
| 38 mg | 95.1 mg | Dried (n=1) | Hönow R., Hesse A, 2002via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
* The study measured soluble oxalate only, which understates the total, so it's shown but doesn't set the grade.
By Oliver Silen · Data checked November 2, 2026 · Not medical advice