Low Oxalate Foods List
Every year in the United States, around 1 million people develop kidney stones.
They can cause significant discomfort when they pass through the kidneys, blood in the urine, and an increased need or incapacity to pass urine.
According to the National Kidney Foundation, calcium oxalate stones account for 80% of all kidney stones.
When you consume too much oxalate or not do not drink enough fluid, the oxalate attaches to calcium and forms crystals, which can clump together to form stones.
Other factors leading to the formation of kidney stones are genetic factors, obesity, and certain medical conditions.
Excessive protein, salt, and sugar consumption intake can also raise the risk of kidney stones.
Oxalate occurs naturally in both animals and plants. It is present in the body and in most foods we eat.
While the amount of oxalate in our diets is not a significant concern, it becomes an issue if you develop an oxalate kidney stone.
A doctor may recommend a low oxalate diet to lower the risks of developing kidney stones and going through a painful experience when this happens.
What Is A Low Oxalate Diet?
Low Oxalate Foods List – What Is A Low Oxalate Diet?
The concept behind a low-oxalate diet is to reduce your food consumption of oxalate, hence decreasing the amount of oxalate accessible for digestion in your intestinal tract.
As a result, there is less oxalate in the urine, which lowers the likelihood of developing a calcium oxalate kidney stone.
If, after a 24-hour urine test, the result shows high oxalate levels, and if you have had calcium oxalate kidney stones in the past, you would be better off going on a low oxalate diet.
Making the switch to a low-oxalate diet may help lower your chances of developing another stone.
Do so with the help of a dietician and after a physician’s recommendation.
In the following sections, we provide you with the low oxalate food list to add to your grocery list and the high oxalate food list you should avoid if you have high oxalate levels or kidney stones.
Low Oxalate Food List
Low-oxalate foods deliver 0–2 mg of oxalate per serving for most meals. The recommended number of times you can consume moderate oxalate foods is twice daily.
Foods with low oxalate levels can help keep your oxalate intake at a safe level.
Limit foods high in oxalate, even if they make up for your favorite foods. You can take them occasionally, especially on a special day.
High oxalate foods may cause a rise in oxalate levels in the urine, leading to kidney stones and other issues.
1. Low Oxalate Vegetables
Low Oxalate Vegetables
- Green Pepper
- Cucumber
- Corn
- Cauliflower
- Cabbage
- Broccoli
- Bok Choy
- Yellow Zucchini
- Squash
- Sauerkraut
- Peas
- Onions
- Mushrooms
- Lettuce (Iceberg or Romaine)
Consume in Moderation
- Tomatoes
- String Beans
- Olives
- Mixed Frozen Vegetables
- Cooked Carrots
- Asparagus
- Artichokes
High Oxalate Vegetables (Avoid)
- Potatoes
- Parsnips
- Okra
- Celery
- Carrots
- Brussels Sprouts
- Yams
- Turnips
- Spinach
- Rutabaga
- Beets
2. Low Oxalate Fruits
Low Oxalate Fruits
- Grapes
- Pineapple
- Honeydew Melon
- Plantain
- Plums
- Raisins
- Watermelon
- Lemon
- Lime
- Apples
- Apricots
- Bananas
- Cantaloupe
- Cherries
- Peaches
- Papaya
- Nectarines
- Mango
- Pears
Consume in Moderation
- Canned Cherries
- Figs
- Orange
High Oxalate Fruits (Avoid)
- Tangerines
- Kiwi
- Grapefruit
- Dried/Canned Pineapple
- Dried Prunes
- Dried Figs
- Dates
- Berries
3. Low Oxalate Grains, Bread, and Cereal
Low Oxalate Grains, Bread, and Cereal
- White Rice
- Oat Bran Muffins
- Oat Cereal
- Corn Flake Cereal
- Crisped Rice Cereal
- Whole Grain Cereal
- Corn Bread
- Oatmeal Bread
- Macaroni & Cheese
Consume in Moderation
- Couscous Cornmeal
- Millet
- Buttermilk Biscuits
- Bran Muffins
- Plain Biscuits
- Cracked White Bread
- Rye Bread
- Whole Oat Bread
High Oxalate Grains, Bread, and Cereal (Avoid)
- Blueberry Muffins
- English Muffins (Whole Wheat)
- Bran and Raisin Bran Cereal
- Frosted Wheat Cereal
- High Fiber Cereal
- Wheat Germ Brown Rice
- Barley flour
- Bulgur
- Corn Grits
- Rice Bran
- Wheat Bran
4. Low Oxalate Animal Proteins and Meat Replacements
Low Oxalate Animal Proteins and Meat Replacements
- Eggs
- Corn Beef
- Chicken
- Beef
- Bacon
- Wild Game
- Venison
- Turkey
- Shellfish
- Pork
- Ham
- All Fish (except sardines)
Consume in Moderation
- Hot Dogs
High Oxalate Meat and Replacements (Avoid)
- Soy Burgers
- Tofu
5. Low Oxalate Beans, peas, and Lentils
Low Oxalate Beans, peas, and Lentils
- Lima Beans
- Peas
- Hummus
High Oxalate Beans, peas, and Lentils (Avoid)
- Lentils
- Fava Beans
- Kidney Beans
- Red Beans
- Refried Beans
- Soy
6. Low Oxalate Nuts and Seeds
Low Oxalate Nuts and Seeds
- Flaxseeds
High Oxalate Nuts and Seeds (Avoid)
- Almonds
- Cashews
- Peanuts
- Hazelnuts
- Walnuts
- Pecans
- Pistachios
- Mixed Nuts
- Trail Mix
- Pumpkin Seeds
- Sunflower Seeds
7. Low Oxalate Drinks
Low Oxalate Drinks
- Fruit Punch
- Fruit Juice
- Veggie Juice
- Coffee
- Lemonade
- Soda
- Red Wine
- White Wine
- Green Tea
Drink In Moderation
- Prune Juice
- High Oxalate Drinks
- Black Tea
- Chocolate Milk
- Hot Chocolate
8. Low Oxalate Dairy and Alternatives
Low Oxalate Dairy and Alternatives
- Yogurt
- Whipped Topping
- Sour Cream
- Milk
- Cream Cheese
- Coffee Creamer
- Cheese
- Butter and Margarine
- Dairy and Alternatives
High Oxalate Dairy and Alternatives (Avoid)
- Soy Cheese
- Soy Milk
- Soy Yogurt
9. Low Oxalate Snacks and Desserts
Low Oxalate Snacks and Desserts
- Oatmeal Cookies
- Jell-O
- Ice Cream
- Graham Crackers
- Frozen Yogurt & Sherbet
- Fig Bars
- Custard
- Shredded Wheat Crackers
- Saltines
- Rice Cakes
- Popsicle
- Popcorn
- Tapioca Pudding
- Vanilla Pudding
- Whole Grain Crackers
Consume in Moderation
- Tortilla Corn Chips
High Oxalate Snacks and Desserts (Avoid)
- Potato Chips
- Chocolate
- Chocolate Cake
- Chocolate Chip Cookies
- Brownies
- Candy with Nuts
- Chocolate Syrup
- Fudge Sauce
- Pretzels
10. Low Oxalate Fats and Oils
Low Oxalate Foods List – Low Oxalate Fats and Oils
- Butter
- Margarine
- Cream
- Veggie Oil
- Salad dressing
- Mayo
- Fish Oil
High Oxalate Fats and Oils (Avoid)
- All oils from nuts and seeds
Additional Tips to Lower the Risk of Kidney Stones Formation
Besides adhering to the low oxalate diet, the following tips will also help keep kidney stones at bay.
- Stay hydrated- Half of the fluids you take daily should be water. Staying hydrated keeps the urine diluted.
- Your daily diet should include two to three dairy food servings
- Fruits and veggies are rich in potassium, magnesium, citrate, fiber, and other nutrients. Ensure you take at least five to nine servings daily.
- The body can convert vitamin C to oxalate, so limit your daily intake to not more than 500 mg.
- Take your calcium supplements alongside your meals
- Limit your salt intake
- High protein meals might increase the risk of kidney stone formation, so limit your daily intake to two to three servings.
Final Thoughts
There is no consensus on the amount of oxalate allowed on a low-oxalate diet. Debate still rages on concerning the precise amount of oxalate in specific foods.
For this reason, you might sometimes come across some contradicting information on some of the foods said to contain high or low oxalate levels.
According to most studies, a suitable target for oxalate consumption is less than 100 mg per day, with a preferable limit of between 20 and 50 mg per day.
Printable Low Oxalate Foods Lists (PDF)
Low Oxalate Fruits
| Low Oxalate Fruits | Consume in Moderation | High Oxalate Fruits |
|---|---|---|
| Grapes | Canned Cherries | Tangerines |
| Pineapple | Figs | Kiwi |
| Honeydew Melon | Orange | Grapefruit |
| Plantain | Dried/Canned Pineapple | |
| Plums | Dried Prunes | |
| Raisins | Dried Figs | |
| Watermelon | Dates | |
| Lemon | Berries | |
| Lime | ||
| Apples | ||
| Apricots | ||
| Bananas | ||
| Cantaloupe | ||
| Cherries | ||
| Peaches | ||
| Papaya | ||
| Nectarines | ||
| Mango | ||
| Pears |
Low Oxalate Grains Bread and Cereal
| Low Oxalate Grains, Bread and Cereal | Consume in Moderation | High Oxalate Grains, Bread and Cereal |
|---|---|---|
| White Rice | Couscous Cornmeal | Blueberry Muffins |
| Oat Bran Muffins | Millet | English Muffins (Whole Wheat) |
| Oat Cereal | Buttermilk Biscuits | |
| Corn Flake Cereal | Bran Muffins | Bran and Raisin Bran Cereal |
| Crisped Rice Cereal | Plain Biscuits | Frosted Wheat Cereal |
| Whole Grain Cereal | Cracked White Bread | High Fiber Cereal |
| Corn Bread | Rye Bread | Wheat Germ Brown Rice |
| Oatmeal Bread | Whole Oat Bread | Barley flour |
| Macaroni & Cheese | Bulgur | |
| Corn Grits | ||
| Rice Bran | ||
| Wheat Bran |
Low Oxalate Meat and Replacements
| High Oxalate Meat and Replacements | Consume in Moderation | High Oxalate Meat and Replacements |
|---|---|---|
| Eggs | Hot Dogs | Soy Burgers |
| Corn Beef | Tofu | |
| Chicken | ||
| Beef | ||
| Bacon | ||
| Wild Game | ||
| Venison | ||
| Turkey | ||
| Shellfish | ||
| Pork | ||
| Ham | ||
| All Fish (except sardines) |
Low Oxalate Beans, Peas, and Lentils
| Low Oxalate Beans, peas, and Lentils | High Oxalate Beans, peas, and Lentils |
|---|---|
| Lima Beans | Lentils |
| Peas | Fava Beans |
| Hummus | Kidney Beans |
| Red Beans | |
| Refried Beans | |
| Soy |
Low Oxalate Nuts and Seeds
| Low Oxalate Nuts and Seeds | High Oxalate Nuts and Seeds |
|---|---|
| Flaxseeds | Almonds |
| Cashews | |
| Peanuts | |
| Hazelnuts | |
| Walnuts | |
| Pecans | |
| Pistachios | |
| Mixed Nuts | |
| Trail Mix | |
| Pumpkin Seeds | |
| Sunflower Seeds |
Low Oxalate Drinks
| Low Oxalate Drinks | Drink in Moderation | High Oxalate Drinks |
|---|---|---|
| Fruit Punch | Prune Juice | Black Tea |
| Fruit Juice | Chocolate Milk | |
| Veggie Juice | Hot Chocolate | |
| Coffee | ||
| Lemonade | ||
| Soda | ||
| Red Wine | ||
| White Wine | ||
| Green Tea |
Low Oxalate Dairy and Alternatives
| Low Oxalate Dairy and Alternatives | High Oxalate Dairy and Alternatives |
|---|---|
| Yogurt | Soy Cheese |
| Whipped Topping | Soy Milk |
| Sour Cream | Soy Yogurt |
| Milk | |
| Cream Cheese | |
| Coffee Creamer | |
| Cheese | |
| Butter and Margarine |
Low Oxalate Snacks and Desserts
| Low Oxalate Snacks and Desserts | Consume in Moderation | High Oxalate Snacks and Desserts |
|---|---|---|
| Custard | Tortilla Corn Chips | Potato Chips |
| Fig Bars | Chocolate | |
| Frozen Yogurt & Sherbert | Chocolate Cake | |
| Graham Crackers | Chocolate Chip Cookies | |
| Ice Cream | Brownies | |
| Jello | Candy with Nuts | |
| Oatmeal Cookies | Chocolate Syrup | |
| Popcorn | Fudge Sauce | |
| Popsicle | Pretzels | |
| Rice Cakes | ||
| Saltines | ||
| Shredded Wheat Crackers | ||
| Tapioca Pudding | ||
| Vanilla Pudding | ||
| Whole Grain Crackers |
Low Oxalate Fats and Oils
| Low Oxalate Fats and Oils | High Oxalate Fats and Oils |
|---|---|
| Butter | All oils from nuts and seeds |
| Margarine | |
| Cream | |
| Veggie Oil | |
| Salad dressing | |
| Mayo | |
| Fish Oil |
See Also
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