Vegetables

Is okra high in oxalate?

Lower-oxalate swap: Zucchini, grade A, about <1 mg per 1/2 cup cooked.

Okra is high in oxalate: about 254 mg per 1/2 cup sliced, which is 508% of the 50 mg a day many stone clinics aim for, or 254% 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 80 g serving (1/2 cup sliced). 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