Are soybeans high in oxalate?
Yes. Very high, 120 mg per 1/2 cup cooked
Range 46 to 193 mg across 2 studies, 86 g serving
Lower-oxalate swap: Green peas, grade B, about 5 mg per 1/2 cup.
Soybeans are high in oxalate: about 120 mg per 1/2 cup cooked, which is 240% of the 50 mg a day many stone clinics aim for, or 120% 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
Boiling and draining lowers oxalate, because the soluble part leaches into the water. Compare the raw and boiled rows below.
Why sources disagree on soybeans
Variety matters most here. Green soybeans (edamame) measured 53 mg per 100 g boiled, while mature soybeans measured 224 boiled and 497 raw in a 2011 study.
Where this number comes from
Each row is one published measurement, converted to a 86 g serving (1/2 cup cooked). 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 |
|---|---|---|---|
| 46 mg | 53.33 mg | Green (edamame), boiled | Harvard T.H, 2023 |
| 193 mg | 224 mg | boiled (n=3) | Akhtar M.S., Israr B., Bhatty N., Ali A, 2011via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 427 mg | 497 mg | Raw (n=3) | Akhtar M.S., Israr B., Bhatty N., Ali A, 2011via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice