Is Ginger Tea High in Oxalates? An Essential Guide for Your Diet

November 3, 2025 •

4 min read

While many people enjoy ginger tea for its powerful anti-inflammatory and anti-nausea properties, those on a restricted diet often ask: Is ginger tea high in oxalates? The answer depends heavily on the form of ginger used, as fresh ginger's oxalate levels are significantly different from concentrated supplements.

Quick Summary

Fresh ginger root is naturally low in oxalates, making tea brewed from it generally safe for most people. However, concentrated extracts or supplements may contain much higher amounts, requiring caution for those sensitive to oxalates or prone to kidney stones. The oxalate content in your tea also depends on preparation methods and the type of tea base.

Key Points

Fresh Ginger is Low in Oxalates: Tea made from fresh ginger root contains minimal oxalates and is generally safe for most individuals, including those on a low-oxalate diet.
Concentrated Forms are Higher: Concentrated ginger products like dried powders or supplements can contain significantly higher oxalate levels and should be used with caution, especially by those prone to kidney stones.
Black Tea has Higher Oxalates: Compared to fresh ginger tea, black tea contains considerably more oxalates, which is an important distinction for those managing their intake.
Pairing with Calcium Helps: Consuming calcium-rich foods alongside oxalates helps bind them in the gut, reducing absorption and minimizing potential health risks.
Hydration is Crucial: For kidney health, maintaining adequate fluid intake is more important than small adjustments to oxalate levels from fresh ginger tea, as it helps flush oxalates from the body.
Consult a Professional: Individuals with kidney disease, a history of kidney stones, or those taking specific medications should consult a healthcare provider for personalized dietary advice.

What Are Oxalates and Why Should You Care?

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants, fungi, and animals. In the human body, oxalates can bind with minerals like calcium to form crystals that are normally excreted in urine. For most healthy people, this process is harmless. However, for individuals with a history of kidney stones, or certain gut and metabolic disorders, an excess of oxalates can be problematic. The most common type of kidney stone is formed from calcium oxalate, which occurs when high levels of oxalate and calcium in the urine bind together and crystallize.

Beyond kidney stones, high oxalate intake in sensitive individuals can be associated with other issues, including reduced mineral absorption and, in rare cases, joint pain. Managing dietary oxalate is a critical part of a low-oxalate diet, often recommended by doctors and dietitians for those at risk.

The Oxalate Content of Fresh Ginger

Here's some good news for ginger tea lovers: fresh ginger root is not considered a high-oxalate food. A low-oxalate food typically contains less than 2 mg of oxalate per serving. Fresh ginger's oxalate content is remarkably low, which means that making tea from a few slices of the root is generally safe for people on a low-oxalate diet. This applies to both the soothing taste and the potent health benefits derived from its active compounds, like gingerol.

The Higher Risks with Concentrated Ginger Forms

While fresh ginger is low in oxalates, the story changes with more concentrated forms, such as dried powders or herbal supplements. Some studies on ginger powder and supplements show significantly higher oxalate content, which could pose a risk for sensitive individuals. In these highly processed and concentrated forms, oxalates become more soluble and thus more absorbable by the body. For this reason, reputable kidney dietitians often advise individuals with a history of kidney stones to be cautious with ginger supplements.

How Brewing and Blends Affect Oxalate Levels

The way you prepare your ginger tea can also influence its oxalate content. As oxalates are water-soluble, brewing tea releases them into the liquid. However, the amount released from fresh ginger is minimal. The real difference comes from what you add to your ginger tea, or what type of tea you use as a base.

Comparison Table: Oxalate Content of Teas and Ginger


Item	Oxalate Content	Important Considerations
Fresh Ginger Root (1 tsp)	~4 mg	Very low; generally safe for most individuals.
Dried Ginger Powder (1 tsp)	~16 mg	Higher concentration than fresh; use with caution if sensitive to oxalates.
Black Tea (per cup)	3–15 mg	Content can vary greatly depending on steeping time and type. Darker teas are higher.
Green Tea (per cup)	~2–8 mg	A lower-oxalate choice compared to black tea.
Rooibos Tea (per cup)	Very low	One of the safest options for a low-oxalate diet.
Spinach (100g, raw)	970 mg	Very high in oxalates; used for comparison to show relative levels.

Tips for Enjoying Ginger Tea Safely on a Low-Oxalate Diet

If you have a history of calcium oxalate kidney stones, or are otherwise sensitive to oxalates, here are some strategies to ensure you can still enjoy ginger tea:

Prioritize Fresh Ginger: Stick to tea made from fresh ginger root rather than relying on concentrated powders or extracts. The oxalate content will be much lower.
Add a Source of Calcium: Since calcium binds to oxalates in the gut, pairing a high-oxalate food or drink with a source of calcium can help reduce absorption. While ginger tea is low in oxalates, this is a useful general rule for anyone managing their oxalate intake. Consider adding a splash of milk or a meal with a calcium source.
Brew for Shorter Periods: A longer steeping time for any tea can increase the extraction of oxalates. Keeping your steeping time brief may help minimize this, although the impact with fresh ginger is negligible.
Stay Hydrated: The most important rule for preventing kidney stones is to drink plenty of fluids. This helps flush oxalates from the kidneys before they can form crystals.
Consider Low-Oxalate Alternatives: If you're highly sensitive, low-oxalate herbal teas like rooibos, peppermint, or chamomile are excellent choices.

Potential Health Benefits and Considerations

Beyond the oxalate discussion, ginger tea is celebrated for a range of health benefits, primarily driven by its active compound, gingerol. It is well-documented for its effectiveness in relieving nausea, whether from motion sickness, morning sickness during pregnancy, or chemotherapy. Its anti-inflammatory properties may also help with conditions like osteoarthritis and can contribute to overall digestive health.

For those on certain medications, particularly blood thinners, large doses of ginger from supplements could have an anticoagulant effect. Always consult a healthcare professional before significantly increasing your ginger intake if you have underlying conditions or are taking medication.

Conclusion

In summary, fresh ginger tea is generally safe and low in oxalates, making it a good choice for most people, including those who are mindful of their oxalate intake. The primary concern for high oxalate content comes from concentrated supplements and powders, which should be approached with caution by individuals with kidney stone issues. By sticking to fresh ginger, staying hydrated, and balancing your diet with sufficient calcium, you can enjoy the many health benefits of ginger tea without undue worry. As always, consulting with a healthcare provider is recommended for personalized dietary advice, especially if you have a pre-existing medical condition. For more detailed nutritional guidance and information, the National Kidney Foundation is an authoritative resource.

Navigating High-Oxalate Foods

For those managing oxalate intake, it's helpful to be aware of other common high-oxalate foods to avoid over-consuming:

Spinach and rhubarb
Almonds and cashews
Beets
Cocoa powder and chocolate
Soy products
Wheat bran
Most dried fruits

Low-Oxalate Alternatives

Fortunately, there are many low-oxalate foods to enjoy, including:

Broccoli and cauliflower
Cabbage and lettuce
Apples, bananas, and melons
Dairy products like milk and yogurt
Meat, fish, and poultry
Peppermint and chamomile teas

Frequently Asked Questions

There is no direct evidence suggesting that moderate consumption of ginger tea causes kidney stones. Kidney stones are more likely to form from consistently high intake of oxalates from multiple sources and insufficient hydration. For those prone to stones, the higher oxalate levels in concentrated ginger supplements are more concerning than those in fresh ginger tea.

Powdered ginger has a much higher concentration of oxalates than fresh ginger. If you are on a low-oxalate diet, it's best to use powdered ginger sparingly and to stick to fresh ginger root for making tea to minimize your intake.

For most people, enjoying one to two cups of fresh ginger tea per day is perfectly safe. If you have a specific health condition like a history of kidney stones, it's wise to consult with a doctor or registered dietitian to determine the right amount for your needs.

Yes, boiling can reduce the soluble oxalate content in plant foods. Brewing fresh ginger in hot water releases some oxalates, but since fresh ginger is already low, the overall impact remains minimal. Discarding the liquid from the first boil, as is done with some vegetables, would reduce it further, but is generally unnecessary with fresh ginger.

If you are highly sensitive to oxalates and prefer to avoid them entirely, excellent low-oxalate herbal alternatives to consider include rooibos, peppermint, or chamomile tea.

For herbal teas, using a fresh ingredient like ginger root is key. For true teas (from the Camellia sinensis plant), black tea contains the most oxalates, while green and white teas have less. Adding milk or calcium to black tea can help bind the oxalates in the gut before they are absorbed.

For most people with kidney disease, moderate consumption of fresh ginger tea is not a concern. However, concentrated extracts or supplements should be avoided, as high doses can interact with medications or add to the oxalate load. It is crucial to discuss any dietary changes with your healthcare provider.