Celery does contain oxalates, so yes, celery is high in oxalates.
But here’s the thing, the amount of oxalates in celery is actually much lower than what you’d find in spinach, rhubarb, or beets.
So while celery is on the list of foods with oxalates, it’s not at the top of that list.
If you’ve been asking yourself “are celery high in oxalates” because you’re watching your intake, you’re in the right place.
In this post, we’ll break down how many oxalates celery actually has, who should care, and whether you need to cut it from your diet.
Let’s dig in.
Are Celery High in Oxalates? Here’s What the Numbers Say
Celery has oxalates, but the levels are considered low to moderate when you compare it to other vegetables.
Here’s what that looks like in real terms:
1. Oxalate Content Per Cup
A single cup of chopped raw celery contains roughly around 10 to 15 milligrams of oxalates.
That’s a pretty small number when you stack it against spinach, which can pack over 600 milligrams per cup.
So yes, celery is high in oxalates only in the sense that it contains them, but it’s far from being a high-oxalate food overall.
2. Why the “High” Label Is Misleading
People often hear “celery is high in oxalates” and assume it’s dangerous.
But foods are usually classified as high-oxalate only when they contain more than 50 milligrams per serving.
Celery sits well below that threshold, so calling celery high in oxalates is a bit of a stretch.
It’s more accurate to say celery contains oxalates in modest amounts.
3. Preparation Changes the Numbers
How you prepare celery can affect how many oxalates your body actually absorbs.
Cooking celery, especially boiling, can reduce oxalate levels because some of it leaches into the water.
So if you’re worried about whether celery is high in oxalates, cooking it is one easy way to lower your intake.
Raw celery will always have a bit more, but the difference isn’t huge.
Who Should Watch Their Oxalate Intake?
Not everyone needs to worry about oxalates in celery or anywhere else.
But some people do need to keep a closer eye on it.
1. People Prone to Kidney Stones
If you’ve had calcium oxalate kidney stones before, your doctor may suggest limiting high-oxalate foods.
The good news is celery isn’t one you need to panic about.
Since celery is only moderately high in oxalates, you can usually keep it in your diet unless your doctor says otherwise.
2. Those With Absorption Issues
Some gut conditions make it easier for oxalates to be absorbed, which raises the risk of problems.
For these folks, knowing whether celery is high in oxalates matters more.
Still, a few stalks here and there typically won’t cause trouble.
3. Anyone on a Low-Oxalate Diet
If you’re following a low-oxalate diet, you’ll want to be mindful of everything you eat.
Celery is usually allowed in moderation because it isn’t truly high in oxalates.
Just don’t go juicing a whole bunch of stalks every morning and you’ll be fine.
Do You Need to Avoid Celery If You’re Sensitive to Oxalates?
Not necessarily.
Being sensitive to oxalates doesn’t mean you have to toss celery out of your fridge.
1. Portion Control Matters Most
A stalk or two in your salad or soup isn’t going to tip the scales.
The issue only arises when you eat massive amounts of any oxalate-containing food.
So celery being high in oxalates is really only a concern in extreme quantities.
2. Pair It With Calcium
Eating calcium-rich foods alongside celery can help bind oxalates in your gut.
That means less gets absorbed into your bloodstream and kidneys.
So a little cheese with your celery sticks actually works in your favor.
3. Stay Hydrated
Drinking plenty of water helps flush out oxalates before they can cause trouble.
This is one of the simplest ways to enjoy celery even if you’re watching oxalates.
Hydration supports your kidneys and keeps everything moving.
So, Are Celery High in Oxalates?
Celery does contain oxalates, so technically yes, celery is high in oxalates compared to zero, but it’s nowhere near the levels found in spinach or rhubarb.
For most people, celery is a perfectly safe and healthy vegetable to enjoy.
Only those with specific kidney or gut concerns need to think twice.
If you’re still wondering whether celery is high in oxalates, just remember that moderation and preparation are your best tools.