Are turmeric and ginger high in oxalates?

January 7, 2026 •

3 min read

Research has shown that consuming supplemental doses of turmeric can significantly increase urinary oxalate levels in susceptible individuals, unlike a moderate intake of fresh ginger. This distinction is crucial for those managing their oxalate intake.

Quick Summary

Turmeric, especially in powdered and supplemental forms, is high in soluble oxalates. In contrast, culinary quantities of fresh ginger are generally low in oxalates and considered safe.

Key Points

Turmeric Is High in Soluble Oxalates: Powdered turmeric contains high levels of oxalates, with most of it being the more easily absorbed soluble kind, posing a risk in high doses.
Fresh Ginger is Low in Oxalates: In its fresh form and typical serving sizes, ginger is a safe, low-oxalate spice for most individuals.
Supplements Pose Greater Risk: The high concentrations needed for therapeutic effects from turmeric powder supplements can lead to a significant oxalate load, unlike culinary use.
Consider Curcumin Extracts: For anti-inflammatory benefits without the oxalate risk, standardized curcumin extracts are a better alternative to turmeric powder.
Risk Primarily Affects Susceptible Individuals: People with a history of kidney stones or hyperoxaluria are most at risk from high oxalate intake and should exercise caution with turmeric supplements.
Drying Concentrates Oxalates: The oxalate content of spices and other foods generally increases with drying, so fresh is often a safer option.
Dietary Balance is Important: Pairing high-oxalate foods with calcium can help mitigate absorption, though this is less relevant for the small amounts of spices used in cooking.

Understanding Oxalates in Your Diet

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants. When consumed, they bind with minerals like calcium in the digestive tract. While most people can process and excrete these compounds without issue, some individuals are more susceptible to the risks associated with high oxalate consumption, most notably the formation of calcium oxalate kidney stones. Therefore, for those on a low-oxalate diet, understanding the oxalate content of common foods, including spices, is essential.

Turmeric: A High Soluble Oxalate Spice

Turmeric, the vibrant yellow spice known for its anti-inflammatory properties, contains a significant amount of oxalates, with a high percentage of these being the more easily absorbed soluble type. Studies show that powdered turmeric contains approximately 1,889 mg of total oxalates per 100 grams, with about 95% being soluble.

For the average person using small amounts of powdered turmeric for flavoring, the oxalate intake is likely insignificant. For example, a quarter teaspoon (0.5g) may contain around 9 mg of oxalates. However, the risk escalates with high-dose consumption, such as that from supplements. The amount of powdered turmeric required to achieve therapeutic levels of its active compound, curcumin, would deliver a heavy oxalate load, which is why individuals with a history of kidney stones should be cautious. Cases of oxalate nephropathy linked to chronic turmeric supplementation have been documented, leading to severe kidney issues in susceptible individuals.

Ginger: A Low-Oxalate Alternative

Unlike turmeric, ginger is considered a much safer option for those monitoring their oxalate intake. Studies have indicated that the oxalate content in ginger is considerably lower than in turmeric. Critically, there is a major difference between fresh and ground ginger.

Fresh Ginger vs. Ground Ginger Oxalates

Research suggests that fresh ginger is very low in oxalates, with some sources reporting as little as 0.02 mg per gram. Drying processes can concentrate oxalates, so dried or ground ginger has a higher concentration per weight, but typical serving sizes remain low. This makes fresh ginger an excellent, low-oxalate spice for cooking and beverages.

Comparison Table: Turmeric vs. Ginger Oxalate Profile


Feature	Turmeric	Ginger	Considerations for Low-Oxalate Diet
Oxalate Content	High (approx. 1889 mg/100g powder)	Low (fresh); Higher in dried form but moderate in serving size	Turmeric is a significant source; ginger is a minimal source.
Solubility	Very high (approx. 95% soluble)	Fresh ginger has minimal soluble oxalates	Soluble oxalates are more readily absorbed, making turmeric a higher risk.
Therapeutic Doses	Supplements can cause heavy oxalate load	No significant oxalate load concern with supplements	High-dose turmeric supplements should be avoided by at-risk individuals.
Active Compound	Curcuminoids	Gingerols and Shogaols	Curcumin extracts can be a low-oxalate alternative to turmeric powder.
Culinary Use	Use in small, controlled quantities	Safe for standard use in both fresh and ground forms	Standard use of turmeric is generally safe for most, but caution is needed.

Actionable Dietary Recommendations

For individuals concerned about oxalate intake, here are some practical tips:

Prioritize Fresh Ingredients: Whenever possible, opt for fresh ginger over ground ginger to minimize oxalate content. This holds true for other spices and vegetables as well.
Moderation is Key with Turmeric: If you are not at high risk for kidney stones, consuming small culinary amounts of turmeric powder is generally safe. The risk is associated with heavy or supplemental use.
Choose Curcumin Supplements: For those seeking the anti-inflammatory benefits of turmeric's active compounds without the high oxalate load, a standardized curcumin extract supplement is a far better choice.
Eat Calcium-Rich Foods: Consuming calcium-rich foods alongside high-oxalate items can help bind the oxalates in the gut, preventing their absorption. Good examples include pairing turmeric-based dishes with dairy or leafy greens.

Conclusion

In short, while both are popular spices, their oxalate content differs significantly. Turmeric is indeed high in oxalates, primarily the soluble form, making high-dose consumption a concern for susceptible individuals. Ginger, especially in its fresh form and typical culinary quantities, is very low in oxalates and poses minimal risk. Knowing this distinction allows those on a low-oxalate diet to make informed choices and enjoy the flavors of these spices responsibly. When in doubt, especially for supplemental use or if you have a history of kidney stones, consulting a healthcare professional is always the best course of action.

Authoritative Outbound Link

For further information on dietary guidelines for managing oxalate levels, refer to guidance from reputable health organizations. For example, here's a link to a related article from NutritionFacts.org detailing precautions with curcumin: Who Should be Careful About Curcumin?.

Frequently Asked Questions

Yes, you can typically use turmeric in small culinary amounts. The oxalate load from a small spoonful used for flavoring is minor compared to supplemental doses, which are the main concern for those with oxalate sensitivity.

No, standardized curcumin extract supplements are very low in oxalates. The extraction process separates the curcuminoids from the rest of the plant material, which contains the oxalates, making it a safer option.

Yes, drying processes concentrate the nutrients and compounds in foods, including oxalates. Ground ginger contains a higher concentration of oxalates per gram than fresh ginger, though typical serving sizes are still small.

Soluble oxalates are more easily absorbed by the body in the digestive tract, potentially contributing to higher urinary oxalate levels. Insoluble oxalates are less bioavailable. Turmeric contains a high percentage of soluble oxalates, making it a greater risk.

Individuals with a history of calcium oxalate kidney stones, those with certain gut health issues affecting oxalate metabolism, and people taking high-dose supplements are at the highest risk.

Many spices are naturally low in oxalates. Excellent choices include oregano, thyme, basil, and mustard powder.

If you are concerned about oxalate intake from a dish containing turmeric, consider adding a calcium-rich food like dairy or a calcium supplement to your meal. The calcium binds with the oxalates in the gut and reduces absorption.