Is kale high in oxalate?
A
No. Very low, <1 mg per 1 cup raw
Range 0 to <1 mg across 2 studies, 21 g serving
0 mg50 mg = a day60 mg+
Kale is low in oxalate: about <1 mg per 1 cup raw, which is 1% of the 50 mg a day many stone clinics aim for, or 0% of the 100 mg others allow.
50 or 100 mg a day: which target is yours
Why sources disagree on kale
Kale is a cabbage-family plant, a different family from spinach, and every study here found very little oxalate in it. That's why it's the usual swap for spinach.
Where this number comes from
Each row is one published measurement, converted to a 21 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.
| Per serving | Per 100 g | Preparation | Source |
|---|---|---|---|
| 0 mg | 0 mg | Raw | Kim D.-J., Kim H., Kim M., Lee J, 2007via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| <1 mg | 3.33 mg | Raw | Harvard T.H, 2023 |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice