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Time to Talk Oxalate in Turmeric

Turmeric is a golden spice known for its health benefits. Turmeric is known for curcumin, offering anti-inflammatory and antioxidant benefits. Curcumin, which has anti-inflammatory and antioxidant properties. But, it also has high levels of oxalate. Oxalate is a natural substance that can cause health issues like kidney stones.

Golden Milk Oxalate in Tumeric

These benefits make it a 'trendy' supplement for many health issues. But, for those watching oxalates, turmeric's oxalate levels matter.

Kidney Stones and Oxalate

Kidney stones form when minerals like calcium oxalate build up in the kidneys. If you eat too many foods high in oxalates, like turmeric, you might increase the risk of kidney stones. Calcium oxalate crystals can block parts of the urinary system. This can lead to pain and other problems.

Oxalate Content in Turmeric

Oxalate in turmeric varies based on the form. Be cautious with concentrated turmeric forms for higher oxalate levels.

Fresh turmeric root has fewer oxalates than dried versions. Drying can boost oxalates, so fresh is better for some.

Powdered turmeric is often used in cooking and as a supplement. It contains moderate to high oxalates. Eating lots of turmeric powder may boost oxalate intake, raising kidney stone risks.

Turmeric supplements come in capsules, tablets, and concentrated extracts. They may have more oxalates than fresh or powdered forms. These supplements pack a punch with curcumin but watch out for oxalates. Be careful if you're watching oxalate intake.

Comparison Table: Oxalate Content in Tumeric and Common Spices

Comparing oxalate in turmeric to other common spices helps understand intake. These figures are from the OHF, you can find the source in the Resource Library.

Spice Ground

Oxalate Content

Health Benefits


Moderate to High: 2107 mg per 100 grams, 1 tsp 46 mg

Anti-inflammatory, and antioxidant, may reduce the risk of chronic diseases.


Moderate: 1072 mg per 100 grams, 1 tsp 25 mg

Anti-inflammatory reduces blood sugar and is rich in antioxidants.


Low: 964 mg per 100 g, 1 tsp 2 17

Aids in digestion, anti-inflammatory, can reduce nausea.

Black Pepper

Low: 572 mg per 100 grams, 1 tsp 12 mg

High in antioxidants, supports digestion, and enhances nutrient absorption.


Low: 17 mg per 100 grams, 1 tsp 1 mg

It improves heart health and has antimicrobial properties.

Other Spices and Oxalate Levels

It’s good to know how turmeric compares with other spices and their oxalate content. Spices like cinnamon and ginger also have health benefits but different oxalate levels. For example, cinnamon can be used for its anti-inflammatory effects. It is similar to turmeric and also has a moderate level of oxalates to consider. Ginger is a better option as it has a lower oxalate content. Knowing the oxalate content in spices can help you to make better choices while still making flavourful meals.

Monitoring Oxalates and Kidney Health

For those concerned about kidney health, keeping track of oxalate consumption is important. High oxalate levels can lead to the formation of calcium oxalate stones. Using a reliable oxalate food list helps manage how much you get from foods like turmeric.

To lower the oxalate load, it's better to use fresh turmeric root rather than dried or powdered forms. If you're concerned about urinary oxalate levels, pair turmeric with calcium-rich foods. This can help reduce the amount of soluble oxalate your body absorbs.

Benefits of Turmeric and Oxalate Levels

Despite the oxalate content, curcumin in turmeric has many health benefits. It can reduce inflammation and may help prevent chronic diseases. Curcumin supplements need to be taken carefully. Especially if you are at risk for kidney stone formation, speak to your doctor first.

Turmeric is a popular Indian spice known for its health benefits. Curry fans love it in Indian curries and contains curcumin, a powerful compound. Curcumin supplements have become very popular. Curcumin has potential health benefits. These include anti-inflammatory and antioxidant properties. Supplemental doses vary and people should be cautious.

Black pepper also affects the curcumin absorption from turmeric. There is oxalate in foods, including turmeric. Even quality turmeric powder has oxalate. Oxalate in foods is unavoidable but manageable.

If you are on an oxalate diet, you need to watch your intake of turmeric. Turmeric has moderate to high levels of oxalates. This can raise the risk of kidney stones in some people. Susceptible individuals need to be aware of their dietary oxalate and monitor how much oxalate they consume per day.

Health Benefits of Turmeric

Turmeric offers various health benefits despite its oxalate content. It's famous for its anti-inflammatory properties, thanks to curcumin. This compound helps with chronic inflammation and pain management.

Turmeric also provides antioxidant properties that combat oxidative stress. This can reduce the risk of chronic diseases. Research indicates turmeric may boost brain function and lower heart disease risk. It may even have anticancer properties.

Turmeric Supplements

Many people take turmeric supplements. They do this to get the benefits of curcumin without adding the spice to their food. Yet, these supplements can have higher oxalate levels than fresh turmeric. High doses of turmeric supplements can increase the risk of kidney stones. It's important to watch your intake and consult with a doctor.

Safe Use of Turmeric Supplements

Many people take curcumin supplements. Dietary supplements allow them to have the benefits of turmeric without adding it to their food. But, supplemental doses of turmeric can be high in oxalates. Supplements can increase your urinary oxalate levels. Especially if taken in large amounts. I imagine chronic turmeric supplementation could increase your risk for kidney stones as it would greatly increase your oxalate per day.

It's best to discuss the right dose of turmeric with your healthcare provider. For those at risk, controlling the dose of oxalate in turmeric is important. Particularly if you are at risk for calcium oxalate kidney stones.

For safer use, consider limiting your daily dose to a teaspoon of turmeric per day in food and track your intake. Using a small amount, like a quarter teaspoon, is safer for those watching oxalates. I think it is best to use turmeric for cooking and never take supplements without getting the okay from your doctor first. Always consider your health status when adding turmeric supplements to your diet.

Managing Oxalate Intake with Turmeric

If you enjoy lots of turmeric in your diet, it's important to balance its use. Turmeric powder and turmeric supplements have higher oxalate levels than fresh turmeric. To reduce the oxalate load, try using fresh turmeric root, which has fewer oxalates. Be sure to track your intake of turmeric no matter which form you consume it in.

If you’re worried about kidney stone formation, be cautious with the doses of turmeric. Pair turmeric with calcium-rich foods that are plant-based. This can help lower the absorption of oxalates in your body.

Incorporating Turmeric into Your Diet

If you're watching oxalate intake, you can still enjoy turmeric. Try fresh turmeric root for less oxalates than powder. Also, have turmeric with calcium-rich foods to lower absorption. Before big dietary changes, talk to your healthcare provider.

Turmeric in Cooking

Incorporating turmeric into your meals can be delicious and healthy. Be sure to buy quality turmeric powder. If you are a curry fan or love spicy foods, keep an eye on your total oxalate intake. Turmeric’s soluble oxalate content can add up if you eat it often.

Adding black pepper can improve turmeric's absorption in your body. But, be very careful if you take blood thinners or have certain health conditions. Turmeric can interact with some medications. Always check with your doctor if you have any concerns.

Practical Application Example

Leafy greens like spinach and kale are on opposite sides of the oxalate spectrum. Spinach is a popular vegetable but has high oxalate levels. It can contribute to the formation of calcium oxalate kidney stones if eaten in large amounts. Especially if you're using it in smoothies.

But, kale is a fantastic low-oxalate alternative. It provides similar nutrients without the high risk of increasing your oxalate intake. If you enjoy cooking with turmeric, pair a small amount with kale instead of spinach. The lower oxalate count of kale can help balance your oxalate density levels. This way you're still getting the health benefits of leafy greens.


If you enjoy using turmeric in your diet, be mindful of the amount of oxalate you consume daily. Balance your diet with low-oxalate foods to manage your overall oxalate ingestion. For those with a history of kidney stones or kidney disease, track dietary oxalate. This may prevent further health issues.

Turmeric has a lot of oxalates, so watch out if you're prone to kidney stones or on a low-oxalate diet. But, it's super healthy and great in a balanced diet. To enjoy turmeric's perks without overdoing oxalates, go easy. Chat with a healthcare provider for personalised dietary tips.

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