Yes, celery does have oxalates, and it contains a moderate amount that’s worth knowing about if you’re watching your intake.
Celery is a crunchy, low-calorie snack that’s loved in salads, soups, and juices, but it does contain oxalates, which are natural compounds found in many plant foods.
If you’ve been asking yourself “does celery have high oxalates?” the short answer is no, celery isn’t considered a high-oxalate food, but it’s not exactly low either.
It sits somewhere in the middle, which means most people can enjoy it without worry.
In this post, we’ll take a closer look at the oxalate content in celery, how it compares to other foods, and who might need to pay attention.
Let’s dig in.
Does Celery Have High Oxalates?
Celery does have oxalates, but calling them “high” wouldn’t be accurate.
Here’s what’s going on:
1. The Oxalate Content in Celery Is Moderate
A single cup of chopped celery contains roughly 10 to 15 milligrams of oxalates, depending on how it’s grown and prepared.
For context, foods considered high in oxalates usually pack 100 milligrams or more per serving.
So when you ask “does celery have high oxalates,” the honest answer is that celery sits comfortably in the moderate range.
It’s not spinach or rhubarb, which are notorious for their oxalate levels.
But it’s also not as low as lettuce or cucumber.
That middle ground matters for anyone tracking their intake.
2. Cooking Reduces Oxalates in Celery
If you’re concerned about the oxalates in celery, cooking can help.
Boiling, steaming, or sautéing celery can reduce its oxalate content because oxalates are water-soluble.
When you boil celery, some of the oxalates leach into the cooking water, which you then drain away.
This means cooked celery has fewer oxalates than raw celery.
So if you’re sensitive to oxalates but still want to enjoy celery, cooking it is a smart move.
3. Oxalates in Celery Are Generally Harmless for Most People
For the average person, the oxalates in celery aren’t a problem at all.
Your body naturally handles oxalates by binding them in the gut or excreting them through urine.
It’s only when oxalate levels get too high, or when someone is prone to kidney stones, that it becomes a concern.
So while celery does have oxalates, they’re not something most of us need to lose sleep over.
The bigger picture is about your overall diet, not one single vegetable.
How Celery’s Oxalate Levels Compare to Other Foods
To really understand whether celery has high oxalates, it helps to see where it stacks up against other common foods.
Here’s a quick comparison:
1. High-Oxalate Foods vs. Celery
Spinach, rhubarb, beets, and almonds are all high-oxalate foods, often containing well over 100 milligrams per serving.
Celery, with its 10 to 15 milligrams per cup, is nowhere near that level.
So if you’re avoiding high-oxalate foods, celery is usually safe to keep on your plate.
2. Low-Oxalate Foods vs. Celery
Foods like lettuce, cucumber, and cabbage are very low in oxalates, often under 5 milligrams per serving.
Celery is a bit higher than those, but still far from the high-oxalate category.
This makes celery a middle-of-the-road option, which is why it’s often allowed on low-oxalate diets in moderation.
3. Why This Matters for Kidney Stone Prevention
If you’ve had calcium oxalate kidney stones, your doctor may recommend limiting high-oxalate foods.
But since celery isn’t high in oxalates, it’s usually fine unless your doctor says otherwise.
The key is portion control and pairing celery with calcium-rich foods, which can help bind oxalates in the gut before they reach the kidneys.
So yes, celery does have oxalates, but it’s not a food you need to fear.
Who Should Watch Their Oxalate Intake from Celery?
Not everyone needs to think twice about the oxalates in celery.
But there are a few groups who might want to pay closer attention.
1. People Prone to Kidney Stones
If you’ve had calcium oxalate stones in the past, your doctor may suggest keeping an eye on all oxalate sources, including celery.
That doesn’t mean you have to cut celery out completely.
It just means being mindful of how much you eat and how often.
2. Those with Gut Absorption Issues
Conditions like Crohn’s disease or irritable bowel syndrome can affect how your body absorbs oxalates.
For some people, this means oxalates from celery and other foods can build up more easily.
If that sounds like you, talking to a dietitian can help you figure out what’s safe.
3. Anyone on a Low-Oxalate Diet
If your doctor has put you on a low-oxalate diet, you might wonder where celery fits in.
The good news is that celery is often considered acceptable in moderation because its oxalate levels are moderate, not high.
Still, it’s always best to follow your healthcare provider’s advice.
So, Does Celery Have High Oxalates?
Celery does have oxalates, but it doesn’t have high oxalates.
It falls into the moderate category, which means most people can enjoy it without any issues.
If you’re sensitive to oxalates or prone to kidney stones, cooking celery and watching your portions can help you keep things in check.
For everyone else, celery remains a crunchy, hydrating, and healthy addition to your diet.
So go ahead and enjoy that celery stick, knowing you’re not overdoing it on oxalates.