Oxalate Food Chart

Oxalate is an organic compound in many leafy greens, vegetables, fruits, beans, grains, nuts, and seeds. Oxalate and oxalic acid are the two terms that are interchangeably used in nutrition science. 

Your body can produce its oxalate as waste and get it from different foods in your diet. Oxalate found in plants is usually bound to minerals. Vitamin C is also broken down to oxalate in our body.

After consumption, oxalate can join with minerals to generate compounds like calcium and iron oxalate. This mostly happens in the colon.

However, it can also occur in the kidneys and other areas of the urinary tract. The majority of people pass these substances through their urine or stool.

However, these calcium oxalates are known to cause kidney stones. Your doctor might advise you to follow a low-oxalate diet if you are prone to kidney stones.

But for most people, the advantages of nutrient-rich, high-oxalate diets can outweigh the risks.

Oxalate Food Chart

Oxalate Levels in Foods

The human mind relates it to various fruits, vegetables, meat, nuts and dairy products when it comes to food. That said, each group of food contains different levels of oxalate. For example, the amount of oxalate in certain vegetables will vary from that in fruits.

The same goes for the other food groups. For instance, you can take a look at the table below to have a better idea of the difference among food groups in terms of oxalate levels.

FoodServing sizeOxalate levelOxalate
Avocadoes1Very High19 mg
Dates1Very High24 mg
Grapefruit1/2Very High12 mg
Kiwi1Very High16 mg
Banana1 fruitLow3 mg
Black berries½  cupVery Low2 mg
Blueberries½ cupVery Low2 mg
Bamboo Shoots1 cupVery High35 mg
Cherries1 cupLow3 mg
Beets½ cupVery High76 mg
Fava Beans½ cupVery High57 mg
Navy Beans½ cupVery High18 mg
Celery, raw1 stalkLow 3 mg
Kale1 cup choppedVery Low2 mg
Mung Beans½ cupLow3 mg
Mustard Greens1 cup choppedLow4 mg
Dried Figs5 piecesVery High24 mg
Pineapples½ cupVery High30 mg
Prunes¼ cup or 5 prunesHigh11 mg
Apples1 cup or 13 ringsVery Low2 mg
Apricots1 cup of halvesLow3 mg
Cranberries½ cupVery Low1 mg
Ice cream½ cupLittle0 mg
Yogurt Products1 cupVery Low2 mg
Cheese Products1 sliceLittle0 mg
Eggs1 mediumLittle0 mg
Milk1 cupModerate7 mg
Homemade cream sauce1 cupLow3 mg

High Oxalate Foods List

Oxalate-rich foods are harmless for some people, but those more prone to developing kidney stones should rely on a calcium-rich diet to prevent oxalates from building up in the body. Some of the high-oxalate foods are mentioned in the table below.

FruitsVegetablesNutsOther Food Items
AvocadoesBamboo ShootsDried FigsTofu
DatesBeetsPineapplesVeggie Burger
GrapefruitFava BeansPrunesSoy Burger
KiwiNavy BeansApplesWhite Rice Flour
OrangeOkraApricotsAll Purpose Flour
RaspberriesOlivesCranberriesBrown Rice Flour

These are some of the highest oxalate-containing foods. Since most foods have them, it is better to be mindful of them while consuming instead of eliminating them.

Low Oxalate Foods List

Sometimes, you can’t ignore food having slight oxalate content. On the other hand, those with health conditions, including kidney stones, can also consume these in fewer amounts.

For more information, go through the table below. It includes low oxalates vegetables, fruits and other food items.

FruitsVegetablesOther Food Items
Apple SauceBamboo ShootsHomemade cream sauce
BananaBeetsPlain Yogurt
BlackberriesFava BeansFruit Yogurt
BlueberriesNavy BeansFrozen Yogurt
CherriesCelery, rawAmerican and Cheddar Cheese
PearsMung BeansFat Free Milk
PineappleMustard GreensWhole Milk
DatesBamboo ShootsButtermilk

Oxalates Content in Fruits

Many fruits contain oxalates, like avocados, bananas, dates, blackberries and blueberries. They are considered high oxalate-containing fruits, whereas dates among them are mainly used as a natural sweetener in cooking and baking.

FruitsServing SizeOxalate levelOxalate content
Avocadoes1Very High19 mg
Dates1Very High24 mg
Banana1 fruitLow3 mg
Black berries½  cupVery Low2 mg
Blue berries½ cupVery Low2 mg

Oxalate Content in Vegetables

Some vegetables are loaded with oxalate, while many are moderate or low in content. However, raw vegetables are said to have high levels of soluble oxalate. The table below displays the oxalate content in vegetables. 

VegetablesServing SizeOxalate levelOxalate Value
Bamboo Shoots1 cup (cooked???)Very High35 mg
Beets½ cup (chopped???)Very High76 mg
Kale1 cup choppedVery Low2 mg
Mung Beans½ cupLow3 mg
Mustard Greens1 cup choppedLow4 mg

Oxalate in the Nuts Chart

Dry fruits are enriched with various minerals and vitamins. Consuming them helps you give stronger bones.

On the other hand, dry fruits also contain oxalate both in low and high amounts. Taking a look at the table below will help you know more.

Low Oxalate Diet

Since all the food groups have high, moderate or low oxalate, you can not avoid them. Even though you’re prone to kidney or calcium oxalate stones, you will have to consume foods with low oxalate content such as low oxalates fruits and vegetables.

However, there’s no proven source of a low oxalate diet in treating kidney stones, but it’s said this diet is more beneficial in treating autism or autoimmune disorder. Still, there’s no relevant source to support this information. 

Wrapping Up

Until now, you must have learned about oxalates and where they come from. Food groups, ranging from fruits and vegetables to dairy and nuts, all contain high, moderate or low amounts. We hope this article helps you know which foods are right for you to consume.