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High, Medium & Low Oxalate Content of Foods

Below is a oxalate list of high oxalate foods, medium oxalate foods and low oxalate foods so you can plan your low oxalate diet

View Our List of Oxalate Content of Over 600 Foods

High Oxalate List of Foods and Drinks (Over 10mg Per Serving)

It is recommended you avoid foods that have High Oxalate levels all together

Dark beerBlack teaChocolate milkCocoa
Instant coffeeHot chocolateHigh oxalate juiceOvaltine
Soy drinksChocolate milkSoy cheeseSoy milk
Soy yogurtNut buttersSesame seedsTahini
Soy nutsFruitBlackberriesBlueberries
CarambolaConcord grapesCurrentsDewberries
ElderberriesFigsFruit cocktailGooseberry
KiwisLemon peelLime peelOrange peel
RaspberriesRhubarbCanned strawberriesTamarillo
TangerinesAmaranthBuckwheatCereal (high fiber)
Bread (rye or wheat)Fruit cakeGritsPretzels
TaroWheat branWheat germWhole wheat bread
Wheat flourBeansBeetsBeet greens
Beet rootCarrotsCeleryChicory
CollardsDandelionEggplantEscarole
KaleLeeksOkraOlives
ParsleySpinachPokeweedPotatoes
RutabagaSwiss chardSummer squashSweet potato
ZucchiniBlack pepperMarmaladeChocolate
Soy sauce

Moderate Oxalate List of Foods and Drinks (2mg to 10mg Per Serving)

It is recommended that you limit these Moderate-Oxalate Foods to no more than two or three servings per day

Draft beerGuinness beerCarrot juiceCranberry juice
Grape juiceRosehip teaMate teaOrange juice
Tomato juiceBlack currant teaGreen TeaYogurt
FlaxseedSunflower seedsApplesApplesauce
ApricotsCoconutCranberriesMandarins
OrangesPeachesPearsPineapples
PlumsPrunesStrawberriesLiver
SardinesBagelsBrown riceCornmeal
Corn starchCorn tortillaFig cookieOatmeal
Ravioli (no sauce)Spaghetti MarinaraSponge cakePop tarts
White breadArtichokeAsparagusBroccoli
Brussel sproutsCarrots (canned)CornFennel
Lettucelima beansMustard greensOnions
ParsnipCanned peasTomatoTomato soup
TurnipsVegetable soupWatercressGinger
MaltChips < 3.5 ozStrawberry jamThyme

Low Oxalate List of Foods and Drinks (less than 2mg per serving)

Enjoy in these Foods that have Low Oxalate Levels while staying in the daily range of oxalate intake prescribed by your physician

Apple ciderApple juiceApricot nectarBottled light beers
ButtermilkCherry juiceGrapefruit juiceLemonade
Lemon juiceLimeadeLime juiceMilk
Pineapple juiceWineCheeseButtermilk
MilkButterMargarineMayonnaise
Salad dressingVegetable oilAvocadosBananas
CherriesGrapesHuckleberriesNectarines
KumquatLitchi/LycheeMangoesMelons
Passion fruitPapayaCanned pearsCanned peaches
Green plumsRaisins (1/4 cup)Lean BaconLean Ham
Lean BeefCorned beefFish (no sardines)Poultry
Lean LambLean PorkShellfishChicken noodle soup
Graham crackersCerealsCheeriosEnglish muffin
Egg noodlesMacaroniWhite riceWild rice
CabbageCauliflowerChivesCucumber
EndiveKohlrabiPeasRadishes
MushroomsWater chestnutRed PeppersDijon mustard
Ketchup (1 Tbsp.)Low oxalate jellyHoneyImitation vanilla
NutmegCinnamonDillBasil
OreganoPeppermintSageSugar
VinegarWhite pepperGelatinHard candy
Jell-OLemon balmLemon juiceLime juice
Corn syrup