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The Oxalate Content in Garlic & is it Suitable for a Low-Oxalate Diet?

Garlic on a plate

Garlic is a must-have in the kitchen. It's famous for its flavour and health benefits. People use it to spice up dishes and for remedies. Knowing garlic's content is key if you worry about oxalates.

Oxalate Content in Garlic

Garlic is a low-oxalate food. You can eat garlic without worrying about oxalate levels. With its health benefits, garlic is a great diet addition.

Comparison Table: Oxalate Content in Similar Ingredients

Please be aware that this information comes from the OHF Spices database. The Plantz Matter Resource Library has a direct link to this wonderful resource.

To give a clearer picture of how garlic compares to other common ingredients in terms of oxalate content, here's a comparison with similar flavourful additions to the diet:


Average Oxalate (mg) per 100 g

Serving Size

Serving (g)

Oxalate per serving

Oxalate level

Garlic powder


1 tsp




Onion Powder


1 tsp




Ginger, fresh


1 tsp, sliced




Ginger, Ground


1 tsp






1 tsp




Health Benefits of Garlic

Garlic has vitamins and antioxidants like allicin. It boosts immunity, lowers blood pressure, and enhances cholesterol. Also, it may protect against some cancers. Its anti-inflammatory and antimicrobial properties offer natural remedies.

Potential Health Benefits of Garlic

Garlic is good for more than just cooking. Here is a list of some benefits it may have:

  • Boosts Immune System

  • Reduces Blood Pressure

  • Lowers Cholesterol Levels

  • Antibacterial and Antiviral Properties

  • Antioxidant Benefits

  • Improves Heart Health

  • Enhances Physical Performance

  • May Help Detoxify Heavy Metals

  • Improves Bone Health

  • May Improve Longevity

  • Supports Brain Health

  • Helps with Blood Sugar Regulation

  • May Reduce the Risk of Certain Cancers

Incorporating Garlic into Your Diet

With its low oxalate content, garlic is a healthy choice. You can use it fresh, as a spice, or as a supplement. It adds flavour and boosts health in various dishes. Saute, season, or sauce up with garlic for a tasty meal.

Understanding Kidney Stones and Oxalate

Kidney stones are small, hard deposits that can form in your kidneys. They are often made of calcium oxalate. When you eat foods high in oxalate, like spinach, your body excretes the oxalate in your urine. If you have high urinary oxalate levels, it can lead to the formation of oxalate crystals in your kidneys. These may result in oxalate kidney stones. If you're looking for a lower oxalate leafy green, opt for kale.

Some foods are high in oxalate. It is difficult to know which ones without research. If you have some medical conditions it's important to know which foods are high oxalate. For example, fresh raw garlic has lower oxalate than garlic powder.

Different spices have different oxalate. Black pepper and chili powder will have a different amount of oxalate. You can't just assume that all spices are low-oxalate. People with a history of kidney stones should follow a low oxalate diet. This may help prevent stone formation. Check out the Resource Library for more information on oxalate.

To reduce the risk of kidney stone formation, it is also important to manage your calcium intake. Healthy amounts of dietary calcium can help bind oxalate in the intestines. This reduces the amount that gets to the kidneys. Calcium supplements but might increase the risk if not taken. Speak to your doctor before taking supplements or changing your diet. Balancing high oxalate foods with adequate calcium can be helpful.

Another factor is your salt intake. High amounts of salt can increase calcium in your urine, which also raises the risk of kidney stones. Eating less salt and drinking lots of water, like lemon water, can keep your urine diluted. This cuts the chances of stones forming. It would be wise to avoid high-oxalate and high-salt foods. This will help you to maintain low urinary oxalate levels and prevent kidney stones.


Garlic boosts flavour and nutrition without raising oxalate levels. Its health perks make it essential for a balanced diet. Consulting a healthcare provider for tailored advice is wise. Garlic's low oxalate content is beneficial for health.


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