Is zucchini high in oxalates?

Ah, zucchini – one of the most versatile veggies out there. You can bake it, sauté it, stuff it with whatever you want…heck, I’ve even seen people turn it into noodles! But there’s one question that seems to divide the masses: Is zucchini high in oxalates? Well folks, buckle up because we’re going to answer that question and more.

What Are Oxalates Anyway?

Let me break down some science for you – oxalates are natural compounds found in many foods (especially leafy greens and vegetables). Some people like to call them “antinutrients” because they bind to minerals like calcium and prevent our bodies from absorbing them. Too much of these bad boys can lead to kidney stones or other health problems.

So…Is Zucchini High in Oxalates?

I’m getting there, hold your pickles. Zucchinis have a low amount of oxalate compared to other veggies. For example:

  • Spinach has about 600 mg of oxalic acid per 100 grams
  • Beets have around 110 mg/100 g
  • Broccoli clocks in at about 90 mg/100 g

On the other hand,

  • Raw zucchini contains just <1mg/100g
  • Cooked zucchini has around 2mg/100g

So if you’ve been avoiding this vegetable because you were worried about its oxalic acid content – relax already!

What Other Veggies Are Low In Oxalates?

If your main concern is avoiding too many food items rich with these antinutrients groupwise then rest assured handful veggetables score minimal on their production are as follow:

Non-Romantic Leafy Greens

Sorry ladies and gentlemen – kale’s gotta go:

Food Item Oxalate in mg/100g
Kale 213mg
Collard greens 121mg
Mizuna 97.5mg
Romaine lettuce 10-20mg

Hail the Vegetables!

There’s plenty of safe vegetables too:

|Food Item | Oxalate in Mg/100G|
Calabrese broccoli |16-35
Cabbage <2
Carrots <3
Cauliflower 9
Green Beans <1
Pumpkin <4

So, Is Raw Zucchini Better?

As discussed earlier zucchini due to its nature, has an astounding low level of oxalic acid and doesn’t harm your kidney that easy. The amount of a chemical present is negligible / hard to detect by our bodies or lab equipment – it might as well be zero! But if you’re generally cautious, then sticking with raw (and unpeeled) zucchinis would do wonders for you.

The thing is any food that undergoes cooking whether roasting, grilling or boiling loses some percentage [/tendency]of its nutritional value; it’s the same principle for zucchinis as they will lose approximately one-third their nutrients when cooked lightly.

This isn’t alarming because tbe process tends to soften them up hence can improve digestibility aiding nutrient absorption hence balance out the overall outcome.


So there we have it folks – zucchini just don’t carry significant amounts of oxalic acid, which means eating a tonne ain’t bad after all!.

Don’t go being held back anymore – put this information into perspective next time you prepare yourself something fresh with these little guys.

The human body is complex and the way we react to different foods varies. While zucchinis are overall low oxalate vegetables, there might still be people who have much higher sensitivities or allergies than others.

Other individuals that stand the risk of kidney stones due to its genetic make up could definitely benefit from reducing their consumption…and so do those carrying high levels of vitamin D in their bodies as it hampers absorption.

Additionally oven roasted, grilled or boiled for longer periods tend takeaway large amount of nutrients, carbs calculated at more 75g/1000 calories consumed which has a negative impact on one’s health especially if overweight.

It all comes down to balance – as with most things in life! Eating a wide variety of healthy junks along with monitoring your dietary intake can help you avoid overconsumption hence balance other food concentrations aiding efficient nutrient/micro-nutrient uptake into the system.Truly inspirational because shirley everybody eats junk food!?

So go ahead – eat some damn zucchini, but don’t forget about little details likened above!

Have fun munching!

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