KetovoreWalking Stick Kale
Low oxalateLeafy greens
- Oxalate per serving · 1 cup raw
- ~4 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of walking stick kale (~4 mg) sits near the bottom of the scale.
A typical serving of walking stick kale (1 cup raw) carries about 4 mg of dietary oxalate, or 20 mg per 100 g — low 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 mgBlack Summer Bok Choy~6 mg
Walking Stick Kale varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Curly Blue Scotch KaleKaleLacinato KalePremier KaleRed Russian KaleRedbor KaleSiberian KaleTronchuda KaleTuscan KaleWinterbor Kale
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 walking stick kale?›
A typical serving of walking stick kale (1 cup raw) has about 4 mg of dietary oxalate, or 20 mg per 100 g — low on a low-oxalate diet.
Is walking stick kale high in oxalate?›
Walking Stick Kale is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to walking stick kale?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~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.
Save recipes, scan meals, and track your keto score in the app.
Open KetovoreApp →