Is Cooked Broccoli High in Oxalates?

October 29, 2025 •

4 min read

According to the University of Chicago Kidney Stone Center, cooked broccoli contains only about 1 mg of oxalate per half cup, classifying it as a very low-oxalate food. This fact is a relief for many who love this cruciferous vegetable but are concerned about their oxalate intake, especially if they are at risk for kidney stones.

Quick Summary

This guide reveals the surprising truth about broccoli's low oxalate levels, even after cooking. It clarifies why broccoli is a safe choice for low-oxalate diets, contrasts it with high-oxalate alternatives, and discusses the best cooking methods to minimize oxalate content in other vegetables. Key nutritional benefits and dietary considerations are also covered.

Key Points

Low Oxalate Content: Cooked broccoli is a very low-oxalate vegetable, containing only around 1-2 mg per half cup.
Cooking is Safe: Cooking broccoli, especially boiling, does not increase its low oxalate level and can, in fact, cause a minor reduction.
Ideal for Low-Oxalate Diets: Broccoli is an excellent, safe choice for individuals on a low-oxalate diet, unlike high-oxalate foods like spinach and rhubarb.
Manage High-Oxalate Foods: For vegetables high in oxalates, boiling and discarding the water is the most effective cooking method to reduce their oxalate content.
Pair with Calcium: Eating calcium-rich foods alongside high-oxalate items helps bind oxalates in the gut, preventing their absorption.
Packed with Nutrients: Broccoli offers significant health benefits, including high levels of vitamins C, K, and A, and powerful antioxidants.

Broccoli's Low Oxalate Profile

Oxalates are naturally occurring compounds found in plants, animals, and humans. For most people, consuming oxalates poses no health risk. However, for individuals prone to calcium oxalate kidney stones, a low-oxalate diet is often recommended. Broccoli is a standout vegetable in this regard because of its naturally low oxalate content, even when cooked. Per half-cup serving, cooked broccoli contains a minimal amount of oxalates, in stark contrast to high-oxalate greens like spinach or rhubarb.

The Science Behind Cooking and Oxalates

The effect of cooking on oxalate content depends on the cooking method and the food itself. For some vegetables, especially those with high levels of soluble oxalates like spinach, cooking techniques can significantly reduce the overall oxalate count. Oxalates are divided into two types: soluble and insoluble. Boiling is particularly effective at reducing soluble oxalates because they leach into the cooking water, which is then discarded. Steaming is less effective but can still reduce oxalate levels to some extent.

In the case of broccoli, because its raw and cooked oxalate content is already very low, any further reduction from cooking is negligible but still occurs. The real takeaway is that you don't need to worry about cooking increasing the oxalate levels in broccoli. Instead, cooking often makes many foods safer for those sensitive to oxalates, provided the right method is used and the cooking water is discarded.

Comparing Broccoli to High-Oxalate Vegetables

To appreciate broccoli's low oxalate status, it helps to compare it to vegetables and other foods that are notoriously high in these compounds. This comparison highlights why broccoli is an excellent choice for a low-oxalate diet while some other seemingly healthy options need moderation or careful preparation.


Food Item	Approximate Oxalate Content (per ½ cup serving)	Oxalate Category	Cooking Effect	Recommended for Low-Oxalate Diets?
Cooked Broccoli	~1-2 mg	Very Low	Minimal change	Yes
Cooked Spinach	~477 mg (boiled)	Very High	Significantly reduced by boiling; remains high	No, or in very limited amounts
Raw Spinach	~291-978 mg	Very High	Not recommended raw for low-oxalate diets	No
Cooked Beets	~52 mg (boiled)	High	Reduced by boiling; remains high	No, or in limited amounts
Raw Kale	~0.7-2 mg	Very Low	Minimal change	Yes
Cooked Sweet Potato	~28 mg	Moderate	Varies; remains moderate	Moderation is key

How to Minimize Oxalates in Other Foods

For those who need to manage their overall oxalate intake, it's beneficial to know how to prepare high-oxalate foods correctly. While broccoli is safe, you might still want to enjoy other vegetables with higher oxalate levels. Here's how to do it effectively:

Boiling is best: For high-oxalate leafy greens like spinach and Swiss chard, boiling them and then discarding the water is the most effective method for leaching out soluble oxalates. Steaming is less effective.
Pair with calcium: Consuming high-oxalate foods with calcium-rich foods like milk, yogurt, or cheese can help bind oxalates in the gut before they are absorbed by the body. This reduces the risk of calcium oxalate crystal formation in the kidneys.
Stay hydrated: Drinking plenty of water helps dilute oxalates in the urine and helps flush them out of the body, preventing kidney stone formation.
Vary your diet: To avoid over-consuming any single high-oxalate food, incorporate a wide variety of fruits and vegetables into your diet. You can easily substitute high-oxalate greens like spinach with low-oxalate options like kale or bok choy.

The Health Benefits of Broccoli

Beyond its low oxalate content, broccoli is a nutritional powerhouse with numerous health benefits that make it an essential part of a healthy diet. It is an excellent source of vitamins C, K, and A, as well as minerals like potassium and calcium. It's also high in fiber, which aids digestion, and contains potent antioxidants like sulforaphane, which have anti-inflammatory and anti-cancer properties. Incorporating more broccoli into your meals is a fantastic way to boost your nutrient intake without increasing your oxalate load.

Conclusion

So, is cooked broccoli high in oxalates? The answer is a definitive no. Broccoli is naturally a very low-oxalate vegetable, and cooking does not significantly alter this fact. This makes it a safe and nutritious choice for almost any diet, including those limiting oxalate intake due to kidney stone concerns. For those with oxalate sensitivities, understanding how to manage other, higher-oxalate foods through proper cooking and dietary pairing is the key to maintaining good health without sacrificing a varied diet. You can confidently enjoy cooked broccoli while reaping its many nutritional rewards.

For more information on managing oxalates, the National Kidney Foundation provides comprehensive resources. National Kidney Foundation: Calcium Oxalate Stones

Frequently Asked Questions

Steaming is a less effective method for removing oxalates compared to boiling. For broccoli, which is already very low in oxalates, steaming will not have a significant impact on its oxalate content, and it remains a safe food choice.

Vegetables that are known to be high in oxalates include spinach, rhubarb, beets, and sweet potatoes. For those managing their oxalate intake, these should be consumed in moderation, or prepared using methods that reduce oxalate content, like boiling.

Yes, for practical purposes. Because broccoli is naturally very low in oxalates, it is considered safe for frequent consumption as part of a low-oxalate diet without needing to track small amounts.

The most effective method for reducing oxalates in high-oxalate foods is boiling them in water and then discarding the cooking liquid. For example, boiling spinach can significantly reduce its soluble oxalate content.

For susceptible individuals, the primary concern with high oxalate intake is the formation of calcium oxalate kidney stones. Excessive oxalates can bind with calcium in the kidneys to form painful crystal structures.

Oxalates can bind to minerals, such as calcium and magnesium, in the digestive tract. This binding can reduce the bioavailability of these minerals, meaning less is absorbed by the body.

Both raw and cooked broccoli are healthy options. For those concerned about oxalates, the choice makes no difference as broccoli's oxalate content is low regardless of preparation. Cooking can make some nutrients more bioavailable, while raw broccoli retains all of its heat-sensitive vitamins like Vitamin C.