Is Parsley High in Oxalates? Key Facts & Safe Intake Tips

By James Wilson · January 24, 2026

Is Parsley High in Oxalates?

Yes, parsley is considered high in oxalates. A 100-gram serving of raw parsley contains approximately 170–230 milligrams of oxalates, placing it among the higher-oxalate herbs. Individuals managing kidney stones or following a low-oxalate diet should consume parsley in moderation.

Understanding Oxalates and Their Health Impact

Oxalates are naturally occurring compounds found in many plant-based foods. While they are not harmful to most people, excessive intake can contribute to the formation of calcium oxalate kidney stones—the most common type of kidney stone.

Why Oxalate Content Matters

High oxalate intake may increase kidney stone risk in susceptible individuals.
People with conditions like hyperoxaluria or malabsorption disorders are especially at risk.
Cooking can reduce oxalate levels, but not always significantly in leafy greens.
Dietary calcium binds oxalates in the gut, reducing absorption—so pairing high-oxalate foods with calcium-rich foods is beneficial.

Parsley Nutrition and Oxalate Levels

Parsley (Petroselinum crispum) is a nutrient-dense herb rich in vitamin K, vitamin C, and antioxidants. However, its high oxalate content warrants caution for certain populations.

Food Item	Serving Size	Approximate Oxalate Content (mg)	Dietary Classification
Raw Parsley	100 g	170–230	High
Spinach (raw)	100 g	500–750	Very High
Kale (raw)	100 g	2–15	Low
Chives (raw)	100 g	130–180	Moderate
Cilantro (raw)	100 g	4–10	Low
Green Bell Pepper	100 g	3–6	Low

Table data source:1, 2

The data shows that while parsley is high in oxalates, it contains significantly less than spinach. However, because parsley is often used in larger-than-expected quantities in smoothies or salads, cumulative intake can become problematic for sensitive individuals.

Who Should Limit Parsley Consumption?

Certain individuals should monitor their parsley intake due to its oxalate load:

People with a history of calcium oxalate kidney stones: Limiting daily oxalate intake to under 100 mg is often recommended.
Those on a medical low-oxalate diet: Typically advised to avoid or restrict high-oxalate herbs and vegetables.
Individuals with inflammatory bowel disease (IBD): May have increased oxalate absorption due to fat malabsorption.
People taking certain antibiotics or digestive supplements: Some medications alter gut flora, affecting oxalate metabolism.

How to Reduce Oxalate Intake from Parsley

Cooking Methods That Help

Boiling parsley can reduce its soluble oxalate content by up to 30–40%, as oxalates leach into cooking water. Discarding the water after boiling further reduces exposure.

Blanch parsley before adding to dishes.
Avoid consuming large amounts raw in juices or smoothies.
Pair with calcium-rich foods (e.g., yogurt, cheese) to bind oxalates during digestion.

Safe Serving Sizes

A typical culinary serving of parsley—about 10 grams (roughly 2 tablespoons chopped)—contains around 17–23 mg of oxalates. This amount is generally safe for most people, even those monitoring oxalate intake.

Frequently Asked Questions About Parsley and Oxalates

Is parsley safe for people with kidney stones?

Parsley should be consumed cautiously by individuals prone to calcium oxalate kidney stones. Due to its high oxalate content, regular or large servings may increase stone risk. Occasional use in small amounts as a garnish is typically acceptable.

How much parsley is too much on a low-oxalate diet?

On a low-oxalate diet (under 100 mg/day), more than 30–40 grams of raw parsley could exceed half the daily limit. Therefore, consuming over 1/4 cup of raw parsley daily may be excessive for sensitive individuals.

Does cooking parsley reduce its oxalate content?

Yes, boiling parsley reduces soluble oxalates by 30–40%. Steaming has a smaller effect, while drying or freezing preserves most oxalate levels. To minimize intake, boil and discard the water.

What herbs are low in oxalates compared to parsley?

Cilantro, chervil, and dill are low-oxalate alternatives (under 15 mg per 100 g). Basil and mint also contain relatively low levels. These can replace parsley in recipes for those limiting oxalates.

Can I eat parsley if I’m healthy and not prone to stones?

Yes, healthy individuals without a history of kidney stones or digestive disorders can safely enjoy parsley in normal culinary amounts. Its high vitamin K and antioxidant content offer significant health benefits when consumed moderately.