Peas are low in oxalate when eaten in moderation. Peas are popular in many diets around the world, known for their sweet flavour ability to be used in a variety of foods.
Yet, for those who need to manage their oxalate intake, understanding the oxalate content in foods is important. Different foods can have very different oxalate levels. In this blog, we will look at peas and related vegetables.
Quick Reference List of Green Peas and Similar Vegetables
Here is a quick reference list of oxalate content for each vegetable per 100 grams:
Green peas: 26 mg of oxalate
Snow peas: 20 mg of oxalate
Boiled green beans: 24 mg of oxalate
Mung beans: 3 mg of oxalate
Corn (boiled or canned): 2 mg of oxalate
Mung bean sprouts: 8 mg of oxalate
Detailed Comparison Table: Oxalate Content in Peas and Similar Vegetables
The levels of oxalates in peas and similar vegetables are based on the information from the OHF. For more on this go to the Resource Library and Click on the link to OHF Vegetables.
Item | Average Oxalate (mg) per 100 g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
Greens, Pea | 26 | 1/2 cup | 73 | 19 | Low |
Beans, Green, Variety, boiled or steamed | 24 | 1/2 cup | 62 | 15 | Low |
Beans, Mung | 3 | 1/2 cup | 101 | 3 | Low |
Corn, boiled or canned | 2 | 1/2 cup | 80 | 2 | Low |
Peas, Snow, whole, fresh | 20 | 1/2 cup | 98 | 20 | Low |
Sprouts, Mung Bean | 8 | 1/2 cup | 52 | 4 | Low |
Incorporating Low-Oxalate Vegetables into Your Diet
Including low-oxalate vegetables like peas, green beans, mung beans, and corn can add variety to your diet. It also adds nutrition to your meals without significantly increasing your intake of oxalate. Here are some tips for incorporating these vegetables into your diet:
Salads and Stir-fries: Add snow peas, green beans, and mung bean sprouts to salads and stir-fries for a crunchy texture and sweet flavour.
Soups and Stews: Green peas and corn make excellent additions to soups and stews, providing both flavour and nutrients.
Snacks and Sides: Boiled or steamed mung beans can be a nutritious snack or a side dish to your main meals.
What is Oxalate?
Oxalic acid is a naturally occurring substance found in many plant sources. Oxalate can be found in vegetables, fruits, nuts, and seeds. While they are harmless for most people, oxalic acid can bind with calcium in the body.
When this happens it can form calcium oxalate. This is a primary component of certain types of kidney stones. Individuals who are prone to calcium oxalate kidney stones may need to monitor and limit their oxalate intake.
Why Oxalate Levels Matter
For people managing conditions like kidney stones knowing daily oxalate ingestion is vital. Although peas and their related vegetables are low in oxalates, consume them in moderation. Moderation can help maintain a balanced diet while managing oxalate intake.
Managing Oxalate Intake
Monitoring your oxalate intake per day is essential if you have a history of kidney stones. Incorporate foods low in oxalates. The ones listed in the table, can help reduce the risk of calcium oxalate stone formation.
Also, balance your diet with foods that promote urinary health, such as lemon juice, lime juice, and lots of water. This may support the excretion of oxalate and reduce the likelihood of stone formation.
Conclusion
Peas and similar vegetables are not only delicious but also low in oxalates, making them a great addition to a balanced diet. By understanding the oxalate content in these vegetables, you can make informed choices.
Choices that support your health and well-being. Always consult with a healthcare professional or a dietitian. Especially if you have specific dietary concerns or conditions related to oxalate intake. They may suggest a low oxalate diet. They may suggest you focus your eating around low oxalate foods.
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