KetovoreSmooth Luffa
Moderate oxalateVegetables
- Oxalate per serving · 1 cup
- ~14 mg
- Oxalate per 100 g
- 15 mg
LowModerateHighVery high
A serving of smooth luffa (~14 mg) sits mid-scale.
A typical serving of smooth luffa (1 cup) carries about 14 mg of dietary oxalate, or 15 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
Smooth Luffa varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Angled LuffaChinese Okra LuffaDishcloth LuffaEgyptian Cucumber LuffaLuffaRidge LuffaSat Putput LuffaSilk LuffaSponge Gourd (Luffa)Vegetable Sponge Luffa
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 smooth luffa?›
A typical serving of smooth luffa (1 cup) has about 14 mg of dietary oxalate, or 15 mg per 100 g — moderate on a low-oxalate diet.
Is smooth luffa high in oxalate?›
Smooth Luffa is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to smooth luffa?›
Lower-oxalate options include mushrooms (~1 mg), ashley cucumber (~2 mg), california early garlic (~2 mg), blaukosh kohlrabi (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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