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The Lowdown on Oxalates in Lentils

lentils and beand dried in white bags

Lentils are popular globally for their protein, fibre, and flexibility in cooking. They are important in vegetarian and vegan diets. They provide key nutrients like iron, folate, and magnesium. To manage oxalate intake, you need to understand how lentils contribute to a healthy diet. This blog post examines oxalate levels in lentils. It also advises on adding them to a healthy diet.

Understanding Oxalates

Oxalates are in many foods. They can cause issues for some people by teaming up with calcium in the urine to create kidney stones. This has sparked talks about oxalates in foods like lentils.

Paradoxically, eating oxalate-rich foods with calcium-rich foods can reduce oxalate absorption. This is because calcium binds with oxalates in the gut. This prevents them from being absorbed into the blood. It stops them from forming kidney stones.

Oxalate Content in Lentils

Lentils have low amounts of oxalates. The OHF say they have 9 mg per 100 grams and 8 per 1/2 cup serving. Lentils have many health benefits. People prone to kidney stones should eat lentils carefully. This is because of their oxalate content.

Despite the oxalate content, lentils remain an excellent dietary choice:

  • High in Protein: Lentils have protein from plants. This protein is beneficial for people on vegetarian or vegan diets.

  • Fibre-Filled: Lentils have a lot of fibre. This helps with digestion and keeps blood sugar levels steady.

  • Rich in Nutrients: Lentils are full of nutrients. These include B vitamins, iron, magnesium, potassium, and zinc. They help with health and well-being.

Incorporating Lentils into Your Diet

For those concerned about oxalates:

  • Moderation: Add lentils to your diet in moderation. Balance them with low-oxalate foods to control your oxalate intake.

  • Preparation Matters: Soaking lentils before cooking can help reduce their oxalate content. Consider discarding the soaking water. Use fresh water for cooking to lower oxalates more.

  • Dietary Diversity: Eat various foods to get all the nutrients you need. Avoid relying too much on just one type of food. If you have kidney stones or health issues from oxalate, ask a doctor or dietitian for diet advice that fits you.


I love lentils, they are healthy, versatile and offer many health benefits. But, some people need to watch their oxalate intake. But if you eat lentils in moderation, prepare them well and have a balanced diet, they can still be good for you. Think about your health and talk to experts to adjust your diet for the best results.


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