Does Celery Juice Contain Oxalates? What You Need to Know
You’ve been drinking celery juice every morning for weeks. Maybe it’s part of a gut-healing routine or just a habit that makes you feel good. Then a friend mentions oxalates, and now you’re wondering if that green glass could be harming your kidneys. It’s a fair question, and the answer isn’t as simple as yes or no.
By the end of this article, you’ll know exactly how much oxalate is in celery juice, how that compares to other common juices, and whether you need to change anything about your routine. No fluff – just numbers, context, and honest advice.
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What Are Oxalates and Why Should You Care?
Oxalates are naturally occurring compounds found in many plants. They bind with calcium in the body, and when that calcium-oxalate combo doesn’t get flushed out, it can form crystals – the kind that turn into kidney stones. About 80% of all kidney stones are calcium oxalate stones.
But here’s the thing: oxalates aren’t automatically bad. Your body handles them just fine unless you have a specific condition like hyperoxaluria, a history of recurrent stones, or a gut issue that makes oxalate absorption higher than normal. For most people, moderate oxalate intake isn’t a problem.
So the real question is not whether celery juice contains oxalates, but how much and how that fits into your total daily load.
Does Celery Juice Contain Oxalates? The Straight Answer
Yes, celery juice does contain oxalates. But the amount is surprisingly low compared to many other ‘healthy’ vegetables.
A whole celery stalk typically has about 2 to 6 mg of oxalates per 100 grams. To put that in perspective, a single cup of raw spinach packs around 750 mg of oxalates. Beet greens, Swiss chard, and rhubarb are also sky-high. Celery is in the low-oxalate zone alongside cucumber, lettuce, and bell peppers.
When you juice celery, you remove the insoluble fiber but concentrate the liquid. So a 12-ounce glass made from roughly one pound of celery (about 450 grams) delivers maybe 20 to 30 mg of oxalates. That’s about the same amount you’d get from half a cup of almonds or a single serving of sweet potato – not a big deal for most people.
If you’re making celery juice at home, using a quality masticating juicer (check out this best juicer for celery juice guide) can give you a higher yield and less oxidation, which means a fresher taste and more consistent nutrient profile.
How Much Oxalate in Your Glass? Compare for Yourself
Numbers are helpful, but a comparison makes them stick. Here’s a look at oxalate content per typical serving of common juices and vegetables. Keep in mind that these are averages – actual amounts vary by growing conditions, variety, and juice concentration.
| Juice / Vegetable | Serving Size | Approx. Oxalate Content (mg) |
|---|---|---|
| Celery juice (fresh-pressed) | 12 oz (from 1 lb celery) | 20–30 |
| Spinach juice | 8 oz (from 3 cups spinach) | 600–800 |
| Kale juice | 8 oz (from 3 cups kale) | 100–150 |
| Beet juice | 8 oz (from 2 medium beets) | 150–200 |
| Carrot juice | 8 oz (from 4–5 carrots) | 30–50 |
| Cucumber juice | 8 oz (from 1 medium cucumber) | 10–15 |
Notice the huge gap between celery and spinach. Even kale and beets are 5–10 times higher per ounce. Celery juice sits comfortably in the low range, right next to cucumber juice. So unless you’re drinking a gallon a day, oxalates from celery juice are unlikely to be the main issue.
That said, if you have a history of calcium oxalate stones, you should look at your whole diet, not just a single juice. The biggest culprits are usually spinach, almonds, rhubarb, beets, and dark chocolate – not celery.
What This Means for Your Kidneys – and How to Stay Safe
For a healthy person with no kidney issues, celery juice is perfectly safe. The oxalate load is trivial compared to what you’d get from a spinach salad or a handful of almonds.
But what if you’re prone to stones? Then context matters more. Drinking celery juice alongside a meal with calcium (like yogurt, cheese, or fortified milk) actually helps – calcium binds oxalates in the gut before they reach the kidneys. Hydration also makes a big difference. Urine volume dilutes oxalates, so sipping water throughout the day matters more than any single food.
One thing I’ve noticed: people who jump on the celery juice trend often pair it with other high-oxalate foods without realizing it. A breakfast of celery juice + almond milk smoothie + a handful of spinach is a very different oxalate load than celery juice alone. If you’re worried, keep your other low-oxalate choices in mind.
For those who want to avoid any risk, consider using a cold press juicer for celery – the slow masticating process retains more nutrients and can reduce the formation of certain compounds compared to high-speed centrifugal juicers. Not a huge difference for oxalates, but worth knowing.
Frequently Asked Questions
Can the oxalates in celery juice cause kidney stones?
It’s unlikely unless you already have a condition that predisposes you to stones. A typical glass of celery juice adds about 20–30 mg of oxalates. The average American diet provides 200–400 mg per day. So the extra from celery juice is a small fraction. For reference, a single ounce of almonds adds 120–150 mg. The real stone risk comes from dehydration, high sodium, and very high oxalate foods like spinach or rhubarb.
Is celery juice safe for people with hyperoxaluria?
That depends on the severity. Hyperoxaluria means your body absorbs or produces too much oxalate. In that case, even low-oxalate foods can add up. Most doctors recommend keeping total daily oxalate intake under 50–100 mg for people with active stone disease. A glass of celery juice (20–30 mg) would take up a big chunk of that allowance. It’s not forbidden, but you’d need to count it. Talk to a nephrologist or dietitian before making it a habit.
How much oxalate is in an 8-ounce glass of celery juice?
Roughly 15–20 mg, assuming you used about 10 ounces of celery (just under 300 grams) to make it. Store-bought juices like Lakewood Organic Pure Celery Juice are similarly concentrated – each 8 oz serving would be comparable. The exact number varies by celery batch and juicing method, but it’s consistently low.
Does cooking or boiling celery reduce oxalates?
Yes, but not by a huge amount. Boiling vegetables in water can leach out some water-soluble oxalates, and discarding the water reduces them further. For celery, boiling might drop oxalate content by 20–30%. But most people drinking celery juice prefer it raw. If you’re really concerned, you could blanch the celery for a minute before juicing – the loss of some heat-sensitive nutrients is a trade-off.
Should I avoid celery juice if I have high oxalate urine?
Not necessarily, but you should be mindful. High oxalate in urine (hyperoxaluria) means your kidneys are already dealing with a heavy load. Adding even 20 mg from celery juice could tip the balance if you’re also eating other moderate-oxalate foods throughout the day. A better approach: test your urine oxalate levels with your doctor’s guidance. If they’re borderline, limit celery juice to a few times per week rather than daily, and always drink it with a calcium-rich meal or snack.
What You Can Actually Do With This Information
- Celery juice has about 20–30 mg of oxalates per 12 oz glass – low enough that most people don’t need to worry.
- Compare that to spinach juice (600–800 mg per 8 oz) and you’ll see celery is one of the safest green juices for oxalate concerns.
- If you have a history of kidney stones, talk to a doctor before making any juice a daily habit. Keep total oxalate intake under 100 mg per day if advised.
- Pair celery juice with a calcium source (yogurt, cheese, fortified milk) to bind oxalates in the gut before they reach your kidneys.
- Stay hydrated – plain water is the single best thing you can do to prevent oxalate-related issues.
- If you buy bottled juice, brands like Lakewood Organic Pure Celery Juice are reliable because they use whole organic celery with no additives or concentrates.
- Don’t stress about oxalates from celery juice if your diet isn’t already loaded with spinach, almonds, beets, and chocolate. For most of us, it’s a non-issue.