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

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

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

Oxalate is a compound found in various foods that is generally considered safe for consumption.

However, for individuals who are prone to calcium oxalate stones, consuming an oxalate-rich diet can increase their chance of developing stones. Here is the list of foods that are high in oxalates. Go through the high-oxalate food list and try to avoid the consumption of these foods.

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
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

Many of these food items listed below can still be included in a balanced diet, so keep in mind that you don’t have to avoid all oxalate-rich foods. However, be attentive when consuming these items to avoid accidentally consuming too much oxalate. The idea is to reduce oxalate rather than eliminating it. Go through our moderate oxalate food list:

Draft beerGuinness beerCarrot juiceCranberry juice
Grape juiceRosehip teaMate teaOrange juice
Tomato juiceBlack currant teaGreen TeaYogurt
FlaxseedSunflower seedsApplesApplesauce
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

There are still many healthy foods that have low oxalate levels. People who wish to reduce the risk of calcium oxalate stones should maintain a low-oxalate diet. The below low oxalate food list contains foods that have lower levels of oxalate.

Apple ciderApple juiceApricot nectarBottled light beers
ButtermilkCherry juiceGrapefruit juiceLemonade
Lemon juiceLimeadeLime juiceMilk
Pineapple juiceWineCheeseButtermilk
Salad dressingVegetable oilAvocadosBananas
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
MushroomsWater chestnutRed PeppersDijon mustard
Ketchup (1 Tbsp.)Low oxalate jellyHoneyImitation vanilla
VinegarWhite pepperGelatinHard candy
Jell-OLemon balmLemon juiceLime juice
Corn syrup

If you are prone to calcium oxalate stones forming in your kidneys, be sure you consume enough calcium in your diet. This helps to reduce the amount of oxalate the body absorbs from the food.