# The Oxalate Level of Beans

Source: https://kidneystonediet.com/oxalate-level-of-beans/
Published: 2024-02-23
Updated: 2024-06-25
Author: Jill Harris, LPN, CHC

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I hear from people all the time who say they miss eating beans. Most of the vegans and vegetarians I have worked with over the years were eating [too many beans](https://kidneystonediet.com/healthy-diet-kidney-stones/) to get their protein needs met, along with never getting enough calcium into their diet. It’s a perfect mixture for making a calcium oxalate kidney stone.\
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My vegan and vegetarian patients and [students](https://kidneystonediet.com/course/), however, are still safely eating black beans (I am reading their follow-up urine collections in which they are eating black beans and getting calcium simultaneously). I must say that I find it annoying that [Harvard](https://kidneystonediet.com/oxalate-list/) did NOT study such a common bean. They studied burritos containing black beans, for Pete’s sake, but not the bean itself. Go figure!\
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You will find recipes in my kidney stone diet [meal plan](https://kidneystonediet.com/mealplans/) that include them. I am comfortable with 1/2 cup portion sizes and pairing them with a calcium source like Greek yogurt or [non-dairy](https://kidneystonediet.com/16-non-dairy-calcium-sources-for-kidney-stone-formers/) yogurt! Put some chives and dill in the Greek yogurt to make it taste like sour cream! Try some of my [free, no-sodium seasoning recipes! ](https://kidneystonediet.com/salt-free-seasoning-recipes/)\
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Here is a refresher on the beans Harvard studied. Please eat any beans that weren’t studied in 1/2 cup portions and pair them with calcium food or [drink](https://kidneystonediet.com/oxalate-content-of-plant-based-milk/). I understand if you don’t want to waste half of your [oxalate budget](https://kidneystonediet.com/start/) on soybeans.\
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**Food Serving Size Oxalate Value **

- Burritos with Beans – 1 burrito – 17mg
- Burritos with Bean & Meat – 1 burrito – 16mg
- Chile with beans – 1 cup – 24mg
- Fava Beans – 1/2 cup – 20mg
- Mung Beans – 1/2 cup – 8mg
- Navy Beans – 1/2 cup – 96.3mg
- Red Kidney Beans – 1/ 2 cup – 9.9mg
- Refried Beans – 1/2 cup – 59.6mg
- Soybeans – 1 cup – 96mg
- String Beans – 1/2 cup – 9mg

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Another little reminder. Don’t forget your [low-oxalate produce list](https://kidneystonediet.com/resource-list). Take a picture of it, keep it on your phone, and bring it to the grocery store on your next trip. I see so many people give up on foods they can absolutely still enjoy. Portion, not perfection!\
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Here is another [resource about oxalate](https://kidneystones.uchicago.edu/2015/11/16/how-to-eat-a-low-oxalate-diet/) I wrote for the University of Chicago.\
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And remember this ‘ole [article](https://kidneystonediet.com/protein-sources-for-vegan-and-vegetarian-kidney-stone-formers/) from my blog? These are other ways for non-meat eaters to get protein!\
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Thanks for being here with me.\
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Your friend and advocate,\
Jill