A medium baked potato has 97 milligrams of oxalates per serving. Much of this content is in the potato's skin, which contains high levels of nutrients like fiber, vitamin C, and B vitamins.
There was a high proportion of water-soluble oxalate in most of the tested raw vegetables. Boiling markedly reduced soluble oxalate content by 30-87% and was more effective than steaming (5-53%) and baking (used only for potatoes, no oxalate loss).
Potatoes are also fairly high in oxalate. BUT, are totally fine for many people with kidney stones. ONLY people who have high urine oxalate need to limit how much oxalate they eat. In most kidney diets, potatoes are a wonderful source of fiber and a tasty way to add plant foods to your day.
The Low Oxalate Cookbook (see Resources) shows that skinless red potatoes are Page 2 considerably lower in oxalates than white or russet potatoes; all potatoes are lower in oxalates when the skin is removed.
While potatoes are not nearly as high in oxalates as sweet potatoes, they are still considered a high-oxalate food. High oxalate foods are described as containing between 10 and 50 milligrams of oxalates per serving. A medium Idaho potato contains 64 milligrams of oxalate baked.
BREADS AND GRAINS
Some of the basic ingredients to make these foods are very high. White flour and brown rice flour are high in oxalate so everything you make from them will be high.
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets.
Some plant foods extremely high in oxalates include, but not limited to: Leafy greens – spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens. Root crops – beets, carrots, potatoes, sweet potatoes, and parsnips.
Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate. Chocolate milk however has 7 mg in 1 cup.
Low Oxalate Vegetables: Kale, Asparagus, Broccoli and Other Greens – Low Oxalate Kitchen.
The double boil method can remove up to 50-75% of the potassium from your potatoes. You'll first want to rinse, peel and dice the potatoes. Then, you will boil the potatoes for 5-10 minutes. Once that's done, you will rinse the potatoes again, add new water to the pot and boil again for another 5-10 minutes.
Adding calcium-rich foods to meals helps reduce oxalate levels. Calcium naturally binds to oxalate; eating calcium-rich foods at meals helps with this binding and removal of oxalate through the stool rather than through urine.
Yes! All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.
Boiling markedly reduced soluble oxalate content by 30-87% and was more effective than steaming (5-53%) and baking (used only for potatoes, no oxalate loss). An assessment of the oxalate content of cooking water used for boiling and steaming revealed an approximately 100% recovery of oxalate losses.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
The absolute best cheese for a low oxalate diet is swiss. It generally has very little sodium, around 2%, and 20% or more of the RDA of calcium. If it tasted a little better, I would be the happiest person in the world! If anyone has any unique ways of incorporating it into a meal, be sure to let me know!
Cocoa and dark chocolate have been promoted as health foods due to the high levels of antioxidants found in cocoa beans (Theobroma cacao L.) and their products but they also contain moderate to high levels of oxalates which can cause some health concerns.
Bananas may be a particularly helpful remedy against kidney stones, as they are rich in potassium, vitamin B6 and magnesium and low in oxalates.
Olives are pretty high, but olive oil's low. It's really simple. It's not in the animal foods, and it's not in the oils and fats.
Low Oxalate (1 cup raw strawberries = 4 mg oxalate)
Strawberries, blueberries, blackberries and cherries are all wonderful low oxalate fruits for a healthy kidney stone diet. Raspberries are the one berry exception, coming in at 48mg oxalate per cup. Strawberries make a great addition to yogurt in the morning.