KetovoreSmall Leaf Gai Lan
Moderate oxalateVegetables
- Oxalate per serving · 1 cup
- ~18 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of small leaf gai lan (~18 mg) sits mid-scale.
A typical serving of small leaf gai lan (1 cup) carries about 18 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.
Mushrooms~1 mgAshley Cucumber~2 mgCalifornia Early Garlic~2 mgBlaukosh Kohlrabi~3 mgAnaheim Chili Pepper~4 mgApollo Asparagus~4 mg
Small Leaf Gai Lan varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Alboglabra Gai LanChinese Kale (Gai Lan)Early Long Gai LanExpress Gai LanGai LanHong Kong Gai LanLarge Leaf Gai LanLate Long Gai LanWhite Flower Gai LanYellow Flower Gai Lan
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 small leaf gai lan?›
A typical serving of small leaf gai lan (1 cup) has about 18 mg of dietary oxalate, or 20 mg per 100 g — moderate on a low-oxalate diet.
Is small leaf gai lan high in oxalate?›
Small Leaf Gai Lan is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to small leaf gai lan?›
Lower-oxalate options include mushrooms (~1 mg), ashley cucumber (~2 mg), california early garlic (~2 mg), blaukosh kohlrabi (~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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