10 High Oxalate Foods

10 High Oxalate Foods

Oxalate, also known as oxalic acid, is found in plants and vegetables. It is a naturally occurring compound in the plants; thus, we consume Oxalate food.

Many foods categorized as healthy, like green leafy vegetables, spinach, and berries, are rich in Oxalic acid.

Though you can count oxalate-rich food as nutritious, when oxalate leaves your body, it binds with calcium in your body, which increases the chances of kidney stones.

So, avoiding a high oxalate diet is best, and opt for a low-oxalate diet.

What is Low Oxalate food?

To reduce the chances of kidney stones, you must limit your Oxalate food intake. According to a study, you must restrict your Oxalate intake to 40 to 50 mg each day.

You can plan your meal accordingly, and thus it will lower your Oxalate intake. The trick is very simple; you have to avoid food that has more than

10 mg of oxalate per serving.

Why should You Go for Low Oxalate Food?

People prone to kidney stones should limit their Oxalate food intake; they will benefit from it. Apart from that, people with calcium deficiency will also benefit from lowering the high oxalate foods as oxalate binds with the calcium of the body, making people calcium deficient. 

If you suffer from inflammation in the gut or leaky gut syndrome, which one feels after recovering from illness, then you should limit your Oxalate food intake.

10 High Oxalate Foods to Avoid – List of Food Items

High Oxalate Foods

High Oxalate Foods – List of Food Items

Here is the list of food items based on the University of Chicago food chart that is high in Oxalate:

1. Rhubarb: 541 mg

It is a leafy vegetable known for its reddish roots and sour taste. It is used in baking tarts and pies, which brings out a delicious flavor, but it is also on the top list for food items high in Oxalate.

A half-cup of Rhubarb consists of 541 mg of Oxalate, which is very high.

So, if you are eager to taste a strawberry rhubarb pie, skip rhubarb. Strawberries are very low on Oxalate, so you will not have to worry about it.

2. Spinach: 755 mg 

Our parents have always pushed us to eat spinach as it is a healthy green vegetable, but who knew that it could become the cause of kidney stones? Yes, you heard that right.

If you are prone to kidney stones, you should skip Spinach as it is a high source of Oxalate. One bowl of cooked Spinach consists of 755 mg!

3. Buckwheat Groats: 133 mg

Buckwheat Groats are grain-like seeds that can be added to soap or eaten like rice. This food staple is rich in nutrition, minerals, and antioxidants.

It is also considered an excellent source of stable sugar and maintains a lower cholesterol level. But if you are trying to limit Oxalate intake, you should also avoid Buckwheat Groats. One cup of Buckwheat Groat servings consists of 133 mg of Oxalate, which is too much.

4. Almonds: 122 mg

Nuts, especially almonds, are also a great source of Oxalate. Around 22 almonds consist of 122 mg of Oxalate. You can switch it with pistachios, consisting of just 14 mg of Oxalate in a 1-ounce serving, around 48 pistachios.

5. Miso Soup: 111 mg

This is a famous, traditional Japanese soup made from seaweed and Soyabean paste. Though this soup is considered healthy, one cup of Miso soup consists of 111 mg of Oxalate, so you should avoid it.

Instead, you can go for chicken noodle soup that has just 3 milligrams of Oxalate per bowl and thus is a better choice.

6.Baked Potatoes: 97 mg

Baked potatoes are a healthy diet, and though people tend to blame the dish for high carbs, it is also rich in nutrients like fiber, Vitamin C, and potassium. But they are also high in Oxalates.

A medium baked potato skin consists of 97 mg of Oxalates, so it is better to limit the intake of baked potatoes.

7. Soybeans: 96 mg

Soybean is a protein-rich diet apt for vegetarians but is also high in Oxalates. One cup of serving of Soybean consists of 96 mg of Oxalates, so if you want your kidneys to work just fine, you should limit or stop the intake of soybean.

8. Beets: 76 mg

Beets are vibrant, rich nutrients that are packed with potassium and antioxidants. But if you are facing calcium deficiency, you should avoid taking beets as just ½ cup of beet consists of 76 mg of Oxalates.

9. Brownies: 62 mg

If you are a chocolate lover, I bet you are a diehard brownie fan, but besides being rich in sugar and carbs, it is also rich in Oxalates. One ounce of brownies has 62 mg of Oxalates.

Better switch to deserts with low Oxalates like apple pie or chocolate cookies.

10. French Fries: 51 mg

These fried potato sticks taste delicious, but sadly enough, they have its side effects. Besides being rich in carbs and fat, it also contains a high level of Oxalates. 4 ounces of French fries has 51 mg of Oxalates.


Taking care of your health is vital as a healthy body is a key to a happy life. So, improve your lifestyle by limiting your Oxalate high food consumption.

See Also

Complex Carbohydrates Food List

Iron Rich Foods

Foods With Electrolytes

Low Sodium Fast Foods

Printable High Protein Foods List