Oxalate is the molecule behind most kidney stones. Here it is, measured.

755 mg of oxalate in a half cup of cooked spinach (95 g) — more than a strict day’s budget, in one side dish. Most low-oxalate guides hand you a list of foods to fear. OxalWise gives you four honest bands across 316 foods, a daily oxalate budget you set yourself, and the swap that keeps the meal. No account — your log stays on your device.

The four bands

• Low — under 5 mg per serving
• Moderate — 5 to 15 mg
• High — 15 to 50 mg
• Very high — over 50 mg

Values are estimates from published analyses and vary by variety and preparation, so trust the band, not the decimal.

Start here

• The food atlas — oxalate per serving for all 316 foods
• The daily tracker — budget your intake across a day
• The guide — how oxalate, calcium and stones actually interact
• Kidney-stone diet FAQ

OxalWise is an educational reference, not medical advice. If you form stones, build your plan with your physician or a registered dietitian.