KetovoreShogoin Mizuna
Moderate oxalateLeafy greens
- Oxalate per serving · 1 cup raw
- ~11 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of shogoin mizuna (~11 mg) sits mid-scale.
A typical serving of shogoin mizuna (1 cup raw) carries about 11 mg of dietary oxalate, or 20 mg per 100 g — moderate on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Apollo Arugula~2 mgBibb Lettuce~3 mgBroad Leaf Watercress~3 mgIceberg lettuce~3 mgRomaine lettuce~3 mgCurly Blue Scotch Kale~4 mg
Shogoin Mizuna varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Early MizunaGolden Frills MizunaGreen MizunaKomatsuna MizunaKyoto MizunaMizunaOsaka Purple MizunaPurple MizunaRed MizunaSaiten Mizuna
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in shogoin mizuna?›
A typical serving of shogoin mizuna (1 cup raw) has about 11 mg of dietary oxalate, or 20 mg per 100 g — moderate on a low-oxalate diet.
Is shogoin mizuna high in oxalate?›
Shogoin Mizuna is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to shogoin mizuna?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~3 mg).
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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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