For a low-oxalate diet, focus on vegetables like cabbage, cauliflower, broccoli, mushrooms, onions, peas, lettuce (romaine, iceberg), and zucchini, which are very low in oxalates, along with avocado, cucumber, and asparagus. Other great choices include bok choy, arugula, watercress, and radishes, providing nutrients without excessive oxalate, ideal for preventing kidney stones.
Cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts are low oxalate veggies. Peas, which are legumes, are also low-oxalate.
Foods that are high in oxalate include spinach, rhubarb, rice bran, buckwheat, almonds, and miso. Many other foods also have oxalate, but you can eat them in moderation. If you're prone to calcium oxalate kidney stones, make sure to eat enough calcium in your diet.
Blueberries and blackberries
Mix other berries in with your raspberries to reduce your oxalate intake. Blueberries and blackberries have only 4 milligrams of oxalates per cup. They're also rich in antioxidants, which can help prevent diseases such as heart disease and cancer.
Meat, fish, shellfish, poultry, eggs, dairy products, white rice, white bread are low in oxalates.
Oxalate binds with minerals such as calcium and iron to form a solid compound, sometimes referred to as stone or crystals. These compounds are generally small and pass through your kidneys into your urine. When you urinate, these compounds exit your body.
Simply, tomatoes contain oxalates, but comparatively less when compared to other foods like spinach, beets, or nuts. Also, one medium-sized tomato contains about 5 milligrams of oxalate, which is considered a low-oxalate food.
Foods high in Oxalates cause a person to pass excess Oxalate though their urine. This can result in the formation of calcium-oxalate stones. Some foods that are high in Oxalate include sweet potatoes, spinach, beans, white corn and soy products.
Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.
Overall, boiling can help reduce the oxalate content of food, which can help improve calcium absorption. Just make sure the water that the food is boiled in isn't consumed afterwards.
In contrast to its health benefits, beetroot contain high content of oxalales, about 800-1000 mg oxalic acid oxalic acid per 100 mL beetroot juice and diets with increased consumption of oxalate could cause adverse effects to the consumer.
What foods have the highest oxalates?
Low Oxalate Breads
One of the lower oxalate breads that's listed there is Pepperidge Farm's Oatmeal bread. The first ingredient, and pretty much the only flour is the enriched wheat flour, which is the one that has the germ and bran removed.
Lettuce vegetables, like romaine or iceberg lettuce, can help reduce the risk of kidney stones due to their high water content and low oxalate levels that prevent minerals from crystallizing and forming stones. Eating lettuce in your diet can vary depending on your personal preferences and dietary needs.
For those predisposed to kidney stones, cinnamon can be considered a low-oxalate food in terms of absorption, and its ingestion would not be expected to increase risk for kidney stone formation.
Extra fluids help to flush oxalate from your kidneys, which prevent it from building up and creating stones or crystals. This should help all types of hyperoxaluria. Change your diet by limiting salt and sugar, eating less animal protein (meat, milk, eggs and fish) and avoiding foods high in oxalates.
The only berry that is very high in oxalate is raspberries (look at the list). On the other hand, people do not realize avocado, oranges, dates, and even grapefruit and kiwi are very high and need caution. This doesn't mean you can never have these healthy treats.
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.
There are many tasty, low-oxalate veggies to add to your meals. Kale, broccoli, cabbage, and cauliflower are not only yummy but also packed with nutrients. You can also try mushrooms, onions, peas, zucchini, and iceberg lettuce. These options help you eat well without worrying about oxalates.
Symptoms
Beneficial Fruits
Kidney friendly soups and stews
The Lowest Oxalate Nut: Macadamias
They also provide essential nutrients like magnesium, vitamin B6, and fiber, all of which contribute to overall well-being.
Raw garlic contains only about 1.7 mg of oxalates per 100 grams—well below the 10 mg threshold considered “low.” Most people, including those managing kidney stones, can safely enjoy garlic without worrying about oxalate intake. Cooking doesn't significantly alter this level either.