Is black pepper high in oxalates?: A Closer Look at this Common Spice

October 17, 2025 •

3 min read

While some food lists label black pepper as high in oxalates, this is based on its concentration per 100 grams, not a typical serving size. In reality, the quantity used to flavor dishes is so small that its total contribution to your daily oxalate intake is negligible.

Quick Summary

Black pepper contains a high concentration of oxalates by dry weight, but due to its small serving size, it adds very little to daily intake. The context of consumption is crucial for individuals on a low-oxalate diet, such as those prone to kidney stones.

Key Points

Concentration vs. Serving Size: Black pepper has a high oxalate concentration by dry weight, but a typical serving contributes very little to overall intake.
Minimal Impact on Daily Oxalate: A dash of black pepper contains only about 1 mg of oxalate, making its contribution negligible for most people.
Low Risk for Kidney Stones: For individuals prone to kidney stones, the small amount of black pepper used is generally not a concern compared to truly high-oxalate foods like spinach or nuts.
Health Benefits of Piperine: Black pepper contains the compound piperine, which has antioxidant, anti-inflammatory, and digestive benefits.
Manage High-Oxalate Foods Separately: Instead of worrying about black pepper, focus on managing larger portions of high-oxalate items and pair them with calcium-rich foods.
Hydration is Key: Drinking plenty of water is one of the most effective ways to prevent kidney stone formation, regardless of dietary oxalate intake.

What are Oxalates and Why Do They Matter?

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants. For most people, consuming oxalates is not a problem. However, in sensitive individuals, such as those with a history of calcium oxalate kidney stones, high oxalate intake can pose a risk. When oxalates bind with calcium in the urine, they can form hard crystals that develop into kidney stones. Oxalates can also bind to minerals in the gut, potentially interfering with their absorption, though this is primarily a concern with excessive intake.

The Truth About Black Pepper's Oxalate Content

When analyzed by dry weight, black pepper does indeed have a high oxalate concentration, with some studies reporting over 400-600 mg of oxalate per 100 grams. However, this figure is misleading because nobody consumes 100 grams (approximately 10 tablespoons) of black pepper in a single day, or even a week. The critical factor is the amount used in a typical serving. For example, a single teaspoon of ground black pepper contains a much more modest 12-14 mg of oxalate, and a dash is only about 1 mg. For individuals with a daily oxalate restriction of under 100 mg, a dash or two of black pepper is a minor contribution and unlikely to cause issues.

Black Pepper vs. Other Foods: Oxalate Comparison

To put black pepper's contribution into perspective, it helps to compare it to other common high-oxalate foods. The high concentration per dry weight is deceptive when compared to the amounts of other oxalate-rich items consumed. A diet that is well-balanced and includes calcium-rich foods can significantly reduce the risk associated with oxalates.


Food Item	Typical Serving Size	Oxalate Content (approximate)	Notes
Black Pepper, ground	1 tsp (2.3 g)	14 mg	High concentration, but low per serving.
Spinach, cooked	½ cup	755 mg	Very high, especially in larger quantities.
Rhubarb	½ cup	541 mg	Extremely high.
Almonds	1 oz (28 g)	122 mg	Higher risk due to larger serving sizes.
Sweet Potato	1 cup, cubed	28 mg	Moderately high.
Turmeric	1 tsp	50 mg	Higher than black pepper per teaspoon.

How to Manage Oxalate Intake

For those on a low-oxalate diet, moderation is key. Here are some strategies to help manage your intake, allowing you to still enjoy the flavor of black pepper and other spices:

Pair with Calcium: Consuming calcium-rich foods like yogurt, cheese, or milk with meals containing oxalates helps the calcium bind to the oxalate in the gut before it is absorbed, reducing its impact on the kidneys.
Stay Hydrated: Drinking plenty of water helps flush oxalates out of the body through urine, preventing crystals from accumulating.
Consider Cooking Methods: Boiling certain vegetables can significantly reduce their soluble oxalate content, as the oxalate leaches into the water. Steaming is less effective for this purpose.
Diversify Your Diet: Instead of relying on a single source, rotate your intake of vegetables and grains to prevent excessive consumption of high-oxalate items.

The Health Benefits of Black Pepper

Beyond its oxalate content, black pepper offers several nutritional benefits, mainly due to its active compound, piperine. It acts as an antioxidant, can help improve digestion, and has anti-inflammatory properties. Piperine also enhances the bioavailability of other nutrients, such as turmeric, which is why the two are often paired. These benefits highlight that avoiding black pepper entirely would mean missing out on its valuable contributions to a healthy diet, especially when its oxalate risk is so low in practical terms.

Conclusion

So, is black pepper high in oxalates? The answer is nuanced: yes, by dry weight, but no, in a practical serving size. For the vast majority of people, and even for most on a low-oxalate diet, the amount of black pepper used in cooking is perfectly safe. The fear surrounding this common spice is largely unwarranted and based on a misunderstanding of how oxalate content is measured versus how it is consumed. By focusing on overall dietary balance, adequate hydration, and smart food pairings, you can enjoy black pepper's flavor and health benefits without concern.

For more detailed information on managing a low-oxalate diet, reliable resources are available online, such as from the University of Chicago Kidney Stone Program: https://kidneystones.uchicago.edu/2015/11/16/how-to-eat-a-low-oxalate-diet/.

Frequently Asked Questions

No, black pepper is not free of oxalates. However, the amount is very small per typical serving, making it a low-impact food in terms of oxalate contribution.

Yes, you can typically use black pepper on a low-oxalate diet. The small amount used for seasoning purposes is unlikely to significantly impact your total daily oxalate intake.

Black pepper is sometimes mistakenly listed as high in oxalates because some food databases report oxalate content per 100 grams, where its concentration appears high. This doesn't reflect the low amount used in cooking.

Many common spices have low oxalate levels, including cayenne powder, chili powder, and dried basil.

To reduce oxalate intake, stay well-hydrated, consume calcium-rich foods with meals, and consider boiling certain vegetables to leach out soluble oxalates.

The primary risk associated with a high-oxalate diet, especially for susceptible individuals, is an increased risk of forming calcium oxalate kidney stones.

Yes, black pepper contains the active compound piperine, which has antioxidant and anti-inflammatory properties, and can also improve nutrient absorption.