Are Celery High In Oxalates

Celery is moderately high in oxalates, containing about 10 to 20 milligrams per cup of raw chopped stalks.
 
That puts it in the low-to-moderate range compared to other vegetables.
 
If you’ve been asking “are celery high in oxalates?” the short answer is: they’re not the highest, but they’re not the lowest either.
 
So if you’re watching your oxalate intake for kidney stone prevention or another health reason, celery is a food you can still enjoy in reasonable amounts.
 
In this post, we’ll take a closer look at whether celery is high in oxalates, how it compares to other greens, and how to enjoy it safely if you’re sensitive to oxalates.
 
Let’s get to it.
 

Are Celery High in Oxalates? Here’s the Real Answer

Celery does contain oxalates, but it’s not considered a high-oxalate food.
 
Here’s why celery’s oxalate content lands right in the middle of the spectrum.
 

1. The Oxalate Content of Celery Is Moderate

A single cup of raw chopped celery contains roughly 10 to 20 milligrams of oxalates.
 
That might sound like a lot, but it’s actually pretty modest.
 
For comparison, spinach packs around 600 to 800 milligrams per cup, and rhubarb can hit over 500 milligrams.
 
So when people ask if celery is high in oxalates, the honest answer is no, celery’s oxalate levels are moderate at best.
 

2. Celery Falls Below High-Oxalate Vegetables

If you’re following a low-oxalate diet, you’ll often see foods categorized as high, moderate, or low.
 
Celery usually lands in the moderate or low-moderate category, depending on the source.
 
High-oxalate foods are typically those with more than 50 milligrams per serving.
 
Since celery’s oxalate content sits well below that threshold, it’s generally considered safe for most people watching their intake.
 

3. Cooking Changes the Oxalate Picture Slightly

Here’s something interesting: cooking celery can slightly reduce its oxalate content.
 
Boiling or blanching celery leaches some of the oxalates into the water.
 
So if you’re extra cautious about oxalates in celery, cooking it and tossing the water can help lower the amount you consume.
 
That said, the difference isn’t huge because celery doesn’t start with much to begin with.
 

How Celery’s Oxalate Content Compares to Other Foods

To really understand whether celery is high in oxalates, it helps to see how it stacks up against other common foods.
 

1. Celery vs. Spinach and Rhubarb

Spinach and rhubarb are the classic high-oxalate heavyweights.
 
A cup of cooked spinach can deliver over 700 milligrams of oxalates, while rhubarb can exceed 500 milligrams per cup.
 
Celery, with its 10 to 20 milligrams per cup, barely registers next to these giants.
 
So if you’ve cut spinach and rhubarb from your diet, you probably don’t need to worry about celery.
 

2. Celery vs. Kale and Broccoli

Kale contains around 20 to 30 milligrams of oxalates per cup, and broccoli sits at about 10 to 20 milligrams.
 
That means celery’s oxalate content is right in line with these popular greens.
 
Since kale and broccoli are often recommended on low-oxalate diets in moderation, celery fits the same category.
 

3. Celery vs. Lettuce and Cucumber

Lettuce and cucumber are very low in oxalates, usually under 5 milligrams per cup.
 
Celery is a bit higher than these, but still nowhere near the high-oxalate range.
 
So if you’re looking for the lowest-oxalate crunchy vegetables, lettuce and cucumber win, but celery is still a perfectly reasonable choice.
 

Should You Avoid Celery If You’re Sensitive to Oxalates?

If you’re prone to kidney stones or your doctor has told you to watch your oxalate intake, you might wonder if celery should stay on your plate.
 
Here’s the good news: for most people, celery is fine in moderation.
 

1. Moderation Is Key With Celery

Since celery’s oxalate content is moderate, enjoying a few stalks a day is unlikely to cause problems.
 
The trouble usually comes from eating massive amounts of high-oxalate foods, not from a serving or two of celery.
 
So unless your doctor specifically flags celery, you can probably keep it in your salads and soups.
 

2. Pair Celery With Calcium-Rich Foods

Here’s a smart trick: eat celery alongside calcium-rich foods like yogurt, cheese, or fortified plant milk.
 
Calcium binds to oxalates in your digestive tract, which can reduce how much your body absorbs.
 
So if you’re worried about oxalates in celery, a little cheese with your celery sticks can actually work in your favor.
 

3. Stay Hydrated to Flush Oxalates

Drinking plenty of water helps your kidneys flush out oxalates before they can form crystals.
 
This is especially important if you’re eating celery and other moderate-oxalate foods regularly.
 
Staying hydrated is one of the simplest ways to enjoy celery without stressing about its oxalate content.
 

4. Talk to Your Doctor If You’re Unsure

Everyone’s body handles oxalates differently.
 
If you’ve had kidney stones or have a condition that makes you sensitive to oxalates, check with your healthcare provider about celery.
 
They can tell you whether celery’s oxalate levels are safe for your specific situation.
 

So, Are Celery High in Oxalates?

Celery is not high in oxalates, but it does contain a moderate amount, roughly 10 to 20 milligrams per cup.
 
That’s far below high-oxalate foods like spinach and rhubarb, and it’s right in line with kale and broccoli.
 
If you’re watching your oxalate intake, celery can still be part of a balanced diet as long as you enjoy it in moderation and pair it with calcium-rich foods.
 
So the next time someone asks if celery is high in oxalates, you’ll know the answer: it’s moderate, not high, and perfectly safe for most people.