Is soy and tofu high in oxalates? No, tofu is low in oxalate. Soy is found in many products, but most common products range from low to moderate.
Are you trying to follow a low oxalate diet? You might be wondering if tofu is okay to eat. Many people know that foods high in oxalates, like spinach, can increase the risk of kidney stones.
Oxalate in Soy Comparison Table
Let's look at how much oxalate is in tofu and other soy foods to help you decide if it's a good food for a low-oxalate diet.
Low in Oxalate
Tofu
Soy Sauce
Edamame
Soy Milk (Not chocolate)
Soy Yoghurt (Vanilla or Strawberry)
Moderate in Oxalate
Tempeh
Soy Beans
Soy Flour
Chocolate Soy Milk
Before you make any changes to your diet please speak to a medical professional. This is a conversational blog on foods high in oxalate and healthy foods that can be included on a low-oxalate diet.
All the information in this blog post has been sourced from the OHF database. To find the link go to the Resource Library and look up Oxalate.
What Are Oxalates and Oxalic Acid?
High oxalate foods are not 'bad'. Oxalates and oxalic acid, are natural things found in many foods, especially some fruits and vegetables. Leafy greens like spinach are very high in oxalates. If you have a high risk of kidney stones, it's important to watch how much oxalate you eat. Too much can help calcium oxalate kidney stones form in your urine.
Oxalate-rich foods should only be restricted or removed from the diet if you have been told to do so by your healthcare provider. Foods have various oxalate content and varied minerals and nutrients. Most bodies like variety.
In simpler terms:
Oxalic Acid: The natural acid found in foods.
Oxalates: The salt formed when oxalic acid binds with minerals, which is often the form present in foods and the form that can impact health, especially for those prone to kidney stones.
Low Oxalate Tofu
Tofu, which is made from soybeans (a type of legume), has some oxalates, but not a lot. In 100 grams of tofu (about 3.5 ounces), there's around 8 milligrams of oxalate. A normal serving of tofu is about 1/2 cup (125 grams). This serving has about 10 milligrams of oxalate per serving, which puts it in the "Low" oxalate foods group.
This means you can eat tofu as part of a low oxalate diet if you don't have too much. Tofu is great because it's nutritious, high in protein, and a good source of fiber. It's especially good for people who follow a plant-based diet.
Other Oxalate Foods
The amount of oxalate in different foods varies greatly. This is why it is important to find reliable sources of information. Let's compare tofu to other foods that are high in oxalates:
Spinach: Cooked spinach is very high in oxalates, with 100 grams having 567 mg of oxalate per 1/2 cup serving.
Navy beans: These are also moderate in oxalates.
Blackberries and blueberries: These fruits are also moderate in oxalates, but not as high as spinach.
Soy and a Low Oxalate Diet
Now, let's look at other soy foods:
Edamame: These young soybeans have about 30 mg of oxalate per 100 grams. A 1/2 cup serving (75 grams) has about 22 mg of oxalate. This is still considered low in oxalates.
Tempeh: This fermented soybean product has more oxalate, about 48 mg per 100 grams. A 1/2 cup serving (83 grams) has around 40 mg of oxalate. This puts it in the "Medium" oxalate foods group.
How to Eat Tofu and Prevent Kidney Stones
Since tofu doesn't have a lot of oxalates, you can eat it as part of a healthy diet. Here are some tips to help prevent kidney stones:
Watch Your Portions: Stick to about 1/2 cup of tofu at a time.
Mix with Low-Oxalate Veggies: Eat tofu with vegetables that are low in oxalates, like cabbage or green beans.
Choose Plain Tofu: Flavored tofu might have extra ingredients with more oxalates. Plain tofu is better, and you can add your own flavors.
Balance with Calcium: Eating calcium-rich foods with your tofu can help bind oxalates in your gut, reducing the amount that gets into your urine.
Consider Vitamin C: Some studies suggest that vitamin C might increase the risk of kidney stones, so talk to your doctor about how much you should have.
Can Tofu Potentially Help Prevent Sensitivity?
So, is tofu high in oxalates? No, it's not. With only 10 milligrams of oxalate in a 1/2 cup serving, tofu is a low-oxalate food. This means it's usually safer for people who need to watch their oxalate intake or want to limit their risk of developing kidney stones.
You can enjoy tofu as part of a balanced diet. It's a great way to get protein, fibre, and other nutrients like magnesium and potassium, especially if you follow a plant-based diet. Just remember to eat a mix of different foods to stay healthy! If you're at high risk for kidney stones, talk to your doctor about which foods you should eat or avoid.
The Health Benefits of Soy
Are you wondering if soy is a healthy option for your diet? Products like tofu, tempeh, and edamame can be great additions to your meals.
A Great Source of Plant Protein
Soy is one of the few plant foods that provide complete protein. This means it contains all the essential amino acids your body needs. For those following a plant-based diet, soy products are an excellent protein alternative to meat, helping build and repair tissues.
Heart-Healthy Benefits
Soy foods are low in saturated fat and have zero cholesterol, which is good news for your heart. They contain omega-3 fatty acids, known to help reduce the risk of heart disease. Some studies show that soy protein may help lower bad cholesterol (LDL), keeping your heart in better shape.
Full of Important Nutrients
Soy products are rich in vitamins and minerals:
Iron: Helps carry oxygen through the blood, keeping you energized.
Calcium: Especially in fortified tofu, calcium supports strong bones and teeth.
Magnesium: Helps with over 300 body functions, like muscle movement and energy production.
Potassium: Supports heart health by managing blood pressure and fluid balance.
May Help Prevent Certain Cancers
Soy contains natural compounds called isoflavones. These plant chemicals may help protect against some types of cancer. Although more research is needed, adding soy to your diet could be part of a cancer-prevention strategy.
Supports Strong Bones
The isoflavones in soy can help reduce bone loss, especially in women after menopause. Eating soy foods regularly may help improve bone density and lower the risk of osteoporosis.
Can Balance Hormones
Soy’s isoflavones are similar to estrogen, a hormone in the body. For some people, soy can help balance hormones and may reduce menopause symptoms like hot flashes. However, how soy affects hormones can vary from person to person.
Helps with Weight Management
Soy products are low in calories but high in protein and fibre, which can help you feel full longer. This means that adding soy foods like tofu, tempeh, or edamame to your meals may help with weight control.
Give Soy a Try
Soy products can be a tasty and nutritious part of your diet. They offer protein, fibre, and a variety of nutrients that help support heart health, bones, and more. Whether you’re vegetarian, vegan, or just looking to eat healthier, soy is a great option to include in your meals.
Just remember, it's always best to eat a variety of foods to stay healthy. If you have specific health concerns, talk to your doctor before making big changes to your diet.
Click to read more about oxalate in tofu.
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