Is Oregano High in Oxalates? Data & Safety Tips

By Marcus Williams · January 23, 2026

Is Oregano High in Oxalates?

Yes, oregano is considered high in oxalates. Fresh and dried oregano contain significant levels of oxalic acid, with concentrations ranging from 700 to over 1,500 mg per 100 grams, depending on the source and preparation. Individuals managing kidney stones or following a low-oxalate diet should consume oregano in moderation.

Oxalate Content in Common Herbs and Spices

Oxalates, or oxalic acid, are naturally occurring compounds in many plant foods. While they’re generally safe for most people, high intake can contribute to kidney stone formation in susceptible individuals. Among culinary herbs, oregano ranks among the highest in oxalate content.

Why Oxalate Levels Matter

Oxalates bind with calcium in the body, potentially forming calcium oxalate kidney stones.
People with hyperoxaluria or a history of kidney stones are often advised to limit high-oxalate foods.
Dried herbs like oregano are more concentrated, leading to higher oxalate levels per gram.

Herb/Spice	Oxalate (mg per 100g)	Form
Oregano	1480	Dried
Thyme	662	Dried
Basil	581	Fresh
Parsley	1700	Fresh
Sage	1270	Dried
Rosemary	460	Dried

Table data source:1, 2

The data shows that oregano contains very high levels of oxalates compared to other common herbs. Dried oregano averages around 1,480 mg per 100g, making it a significant source of dietary oxalate. Although typical servings are small (0.5–2g), frequent use or large quantities may still contribute meaningfully to daily oxalate intake.

How Much Oregano Is Safe to Eat?

For healthy individuals, normal culinary use of oregano (½ to 1 teaspoon of dried herb) poses no risk. However, those on a low-oxalate diet (typically under 50–100 mg oxalate per day) should account for oregano’s contribution. One teaspoon (about 1g) of dried oregano contains roughly 15 mg of oxalate—up to 30% of a strict daily limit.

Tips for Managing Oxalate Intake

Limits use of high-oxalate herbs like oregano, sage, and parsley if sensitive.
Pair high-oxalate foods with calcium-rich meals to reduce oxalate absorption.
Prefer fresh oregano over dried when possible, as water content dilutes concentration.
Monitor total daily oxalate load from all sources, including spinach, nuts, and chocolate.

Health Benefits vs. Oxalate Risk

Oregano is rich in antioxidants, antimicrobial compounds like carvacrol, and anti-inflammatory agents. These benefits must be weighed against oxalate content, especially for at-risk populations. For most, the health advantages outweigh the risks when consumed in moderation.

Frequently Asked Questions About Oregano and Oxalates

Is fresh oregano lower in oxalates than dried?

Yes, fresh oregano has lower oxalate concentration per gram due to higher water content. However, dried oregano is used more frequently in cooking and is far more concentrated.

Can I eat oregano if I have kidney stones?

If you form calcium oxalate stones, it’s best to limit high-oxalate herbs like oregano. Occasional small amounts are usually acceptable, but consult your healthcare provider for personalized advice.

How much oxalate is in one teaspoon of dried oregano?

Approximately 14–15 mg of oxalate per teaspoon (1 gram), based on average concentrations of 1,480 mg per 100g.

What herbs are low in oxalates?

Chives, cilantro, dill, and mint are generally low in oxalates (<100 mg per 100g) and safer for low-oxalate diets.

Does cooking reduce oxalate in oregano?

No, cooking does not significantly reduce oxalate levels in herbs like oregano. Unlike leafy greens, herbs are not typically boiled, which is the only method shown to leach some oxalates.