Oxalate Values for Foods

Search Our Database Below to See the Oxalate Levels of Over 600 Food Items

Calcium Oxalate is a compound found in many foods and is also a waste product produced by the body. Normally it exits the body through urine, however excess oxalate can cause the formation and growth of calcium oxalate crystals and stones in the kidney. If you have ever had an issue with calcium oxalate kidney stones, then increasing water consumption and limiting the amount of oxalates you ingest may help.

Futhermore, if your doctor has recommended you follow a low oxalate diet (or kidney stone reduction diet) to help reduce the chances of calcium oxalate kidney stone recurrence, then please search our database for low oxalate foods to consume, high oxalate foods to avoid and moderate oxalate foods to enjoy occasionally.

The Oxalate List – Oxalate Content of Foods

Learn about calcium oxalate sources and foods that have oxalates. View the oxalate content of foods with our oxalate list.

Food Serving Size Approximate MG Amount Source Oxalate Level
Food Serving Size Approximate MG Amount Source Oxalate Level

Please note, The American Urological Association usually recommends avoiding an overly restrictive low-oxalate diet, as fruits and vegetables with oxalates do have other health benefits. Some urologists typically advise patients to avoid foods with more than 75 mg of oxalates per 100-gram serving, such as nuts, spinach, and rhubarb.

It is also important to note that low amounts of calcium in your diet can increase your chances of forming calcium oxalate kidney stones. Many people are afraid to eat calcium because of the name “calcium oxalate stones.” Calcium binds with oxalate in the intestines. A diet rich in calcium can help reduce the amount of oxalate being absorbed by your body and reaching the kidneys, so stones then would be less likely to form. Although there are other kidney stone types that can form either. But those are due to some different reasons.

Most importantly, one should strive to eat high calcium rich foods at the same time they are eating higher oxalate containing foods so the calcium and oxalate are more likely to bind and be passed rather then absorbed by the body; for example have low fat cheese with a spinach salad or yogurt with berries. If you take a calcium supplement, calcium citrate is the more recommended and preferred form.