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A Quick Guide to Oxalate Content in Cauliflower

fresh cauliflower on bench

Cauliflower, a versatile veggie, is famous for its mild taste and nutrients. It's popular in various diets for its low-carb swaps and health perks. Knowing its oxalate levels is crucial for health management.

Oxalate Content in Cauliflower

Cauliflower is excellent as a low-oxalate food. It's perfect for people watching their oxalate intake. This veggie is suitable for people with kidney stones or on a low-oxalate diet. You can eat cauliflower worry-free. It's a nutritious choice for those cautious about oxalates.

Cauliflower is a standout vegetable. It has great nutrition and fits in many diets. It has low oxalate, making it a great addition to a low-oxalate or health-conscious diet. It's especially good for people managing conditions like kidney stones. Knowing the oxalate levels in common vegetables can guide people. It can help them make informed diet choices.

Incorporating cauliflower into meals can be both creative and healthful. Whether roasted, steamed, or mashed, cauliflower provides a versatile base for many recipes. It can mimic high-carb foods, like potatoes and rice. This makes it an ideal substitute in low-carb and low-oxalate diets. It caters to many diets without sacrificing taste.

Cauliflower is high in fibre. It has lots of vitamins C and K. This shows its value for health. These traits make cauliflower powerful. It also has antioxidants. They fight inflammation and disease. They support weight management and improve gut health.

Cauliflower has little oxalate and is nutritious. It is a versatile and healthy addition to any diet. It is good for those managing oxalate intake. They seek to enhance their meals with tasty, nutritious options.

Comparison Table: Oxalate Content in Cauliflower and Common Vegetables

Here are the OHF's thresholds when it comes to oxalate:

  • Very High Oxalate Foods: 300 mg or higher per serving

  • High Oxalate Foods: 100 – 299 mg per serving

  • Moderate Oxalate Foods: 25 – 99 mg per serving

  • Low Oxalate Foods: Less than 25 mg per serving

Comparison Table

To provide a broader perspective, here's how cauliflower compares to other common vegetables in terms of oxalate content. Please do your research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.


Oxalate Content Raw 100 g


Cauliflower, raw, boiled or steamed

Low 3 mg


Spinach, fresh or frozen, boiled or steamed

High 567 mg


Broccoli, boiled or steamed

Low 7 mg


Broccoli, raw

Low 12 mg


Kale, raw

Low 10 mg


Health Benefits of Cauliflower

Cauliflower is a nutritious veggie that's great for you. It's packed with fibre, keeping your gut happy and helping with weight control. Plus, it's full of antioxidants that fight inflammation and disease. It's also rich in vitamins C, K, and folate, keeping you healthy.

Incorporating Cauliflower into Your Diet

With its low oxalate content and rich nutrients, cauliflower is versatile. You can roast, steam, or mash it as a potato substitute. Also, you can make "rice" out of it or add it to soups for extra flavour and texture. Because of its mild flavour, cauliflower pairs well with various seasonings. This veggie is perfect for many recipes.


Cauliflower is excellent for managing oxalate intake. It's versatile, healthy, and tasty. You can enjoy different flavours and textures with it. Consulting a healthcare provider for personalised advice is wise. Cauliflower enhances meals both nutritionally and taste-wise.

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