Are taro leaves high in oxalate?
Yes. Very high, 335 mg per 1/2 cup cooked
Range 216 to 520 mg across 1 study, 72 g serving
Lower-oxalate swap: Kale, grade A, about <1 mg per 1 cup raw.
Taro leaves are high in oxalate: about 335 mg per 1/2 cup cooked, which is 670% of the 50 mg a day many stone clinics aim for.
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.
Where this number comes from
Each row is one published measurement, converted to a 72 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 |
|---|---|---|---|
| 216 mg | 300.2 mg | Japanese cultivar, baked with milk (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 286 mg | 397.5 mg | Maori cultivar, baked with milk (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 306 mg | 424.7 mg | Japanese cultivar, raw (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 319 mg | 443.7 mg | Maori cultivar, raw (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 384 mg | 533.9 mg | Japanese cultivar, baked (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
| 520 mg | 721.9 mg | Maori cultivar, baked (n=4) | Savage G.P., Mårtensson L, 2010via Foods 2023;12:3201, Table 5 (CC BY 4.0) |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice