Is dandelion tea high in oxalates?

December 29, 2025 •

3 min read

While dandelion greens contain moderate to high levels of oxalates, studies show that brewed herbal teas, including dandelion, contain very low levels of soluble oxalate, typically under 6 mg per cup. This low level means that for most people, dandelion tea is not a high-oxalate beverage.

Quick Summary

Dandelion tea is low in oxalates, contrasting with the high levels found in dandelion greens. Factors like the plant part used and brewing time influence the final oxalate concentration.

Key Points

Dandelion Tea is Low in Oxalates: Studies show that brewed herbal tea, including dandelion, has very low levels of soluble oxalate, typically under 6 mg per cup.
Dandelion Greens are High in Oxalates: The leaves of the dandelion plant, especially when consumed raw or cooked, have a much higher oxalate content than the tea.
Brewing Method is Key: Tea made from the root or flowers contains significantly less oxalate than tea made from the leaves.
Kidney Stone Risk is Minimal: For most healthy individuals, the low oxalate level in dandelion tea does not pose a risk for kidney stone formation.
Consult a Doctor for Pre-existing Conditions: Individuals with kidney disorders or a history of kidney stones should consult a healthcare provider regarding oxalate intake from any source.
Comparison to Other Teas: Dandelion tea's oxalate content is much lower than that found in standard brewed black tea.

Understanding Oxalates: Dandelion Greens vs. Dandelion Tea

Oxalates are naturally occurring compounds found in many plants, which can bind to minerals like calcium and potentially form kidney stones in susceptible individuals. It is crucial to distinguish between the oxalate content of raw or cooked dandelion greens and that of brewed dandelion tea.

Dandelion Greens and Oxalate Content

Dandelion greens are known to be a source of high oxalates. According to food oxalate databases, cooked dandelion greens can contain approximately 246 mg of oxalate per half-cup serving. Other sources also classify dandelion greens as high in oxalates, similar to beet greens and spinach. However, simply because the greens are high in this compound does not mean the brewed tea is as well. The process of making tea, which involves steeping, extracts only a small portion of the plant's compounds into the water.

Dandelion Tea's Low Oxalate Levels

Contrary to the concentration in the leaves, the oxalate content in brewed dandelion tea is remarkably low. A study published on ResearchGate found that various herbal teas, including dandelion, contained very low levels of soluble oxalate, with a maximum of around 5.9 mg per cup. This means a cup of dandelion tea has only a tiny fraction of the oxalates found in a serving of the greens. This is because the oxalates are not easily extracted into the water during a standard brewing process.

Comparison of Oxalate Content in Common Foods

To put the oxalate level of dandelion tea into perspective, consider the following comparison table. It highlights how significantly lower the oxalate concentration is in dandelion tea compared to other common foods known for their high oxalate content.


Food Item	Oxalate Content (approximate mg per serving)	Notes
Dandelion Tea (brewed)	<6 mg per cup	Very low level, especially soluble oxalates.
Spinach (cooked)	~750 mg per ½ cup	One of the highest oxalate-containing foods.
Dandelion Greens (cooked)	~246 mg per ½ cup	High oxalate content, significantly more than the tea.
Black Tea (brewed)	~72 mg per 7 fl oz	Contains moderate oxalates, but still much higher than dandelion tea.
Kale (cooked)	~125 mg per ½ cup	Moderate oxalate level, significantly higher than dandelion tea.

Health Implications and Considerations for Dandelion Tea

For the vast majority of people, the low oxalate content in dandelion tea does not pose a health concern. The primary risk associated with high oxalate consumption is the formation of kidney stones, which mainly affects individuals with a history of this condition or those with certain kidney disorders.

Factors Influencing Oxalate Levels

The preparation method and which part of the dandelion plant is used can influence the final tea's oxalate level. The root and flowers contain lower oxalate concentrations than the leaves. Roasting the root, a popular method for making dandelion coffee, also keeps oxalate levels low. For those sensitive to oxalates, tea made from the root is the safest option. Shorter steeping times may also reduce the small amount of oxalate extracted.

Recommendations for Enjoying Dandelion Tea Safely

If you have concerns about oxalate intake, particularly if you have a history of kidney stones, here are some helpful tips:

Choose the right part: Brew your tea using roasted dandelion root or dried flowers rather than the leaves, which are higher in oxalates.
Pair with calcium: Consuming dandelion tea with a source of calcium can help bind oxalates in the gut, preventing their absorption.
Stay hydrated: Increasing your overall fluid intake, especially water, helps dilute urine and reduces the risk of kidney stone formation.
Consult a professional: If you have any kidney or liver issues, it is essential to consult with your doctor before regularly consuming dandelion tea.

Conclusion

In summary, while dandelion greens are a high-oxalate food, brewed dandelion tea is not. It contains very low levels of soluble oxalates, especially when prepared from the root or flowers. For the average healthy person, enjoying dandelion tea is a low-risk way to benefit from its potential diuretic and liver-supporting properties. Those with a history of kidney stones or other specific health conditions should discuss any dietary changes with a healthcare provider. Understanding the distinction between the plant's parts and how they are prepared is key to assessing the true oxalate content of your beverage. For more information on oxalate extraction methods, you can review research on the topic.

Frequently Asked Questions

Individuals with pre-existing kidney conditions, including a history of kidney stones, should consult their doctor before consuming dandelion tea, as it may interact with certain medical conditions.

Dandelion tea can be prepared from the flowers, leaves, or roots. The root is often roasted to create a coffee-like beverage, while the leaves can be steeped.

Yes, longer steeping times can potentially extract more compounds from the plant material. To minimize extraction, a standard 10-20 minute steep time is typically recommended.

While the oxalate content is already low, you can further minimize absorption by consuming a calcium-rich food or drink with your tea, as calcium can bind to oxalates in the digestive tract.

Dandelion tea is known for acting as a diuretic, potentially supporting liver health by increasing bile flow, and providing antioxidants.

While roasting affects the flavor, it does not significantly change the inherently low oxalate content of the root. The low oxalate level is a natural feature of that part of the plant.

For most healthy individuals, drinking dandelion tea daily is safe. However, like any herbal remedy, it's wise to moderate consumption and consult a healthcare professional if you have any underlying health conditions or are taking medications.