Low Oxalate Foods List | 184 Foods in PDF

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 when they.

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

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 a day.

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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 Foods List

Low Oxalate Foods List – 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 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 do 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 on 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 List (PDF)

Low Oxalate Vegetables Consume in ModerationHigh Oxalate Vegetables
Green Pepper TomatoesPotatoes
Cucumber String Beans Parsnips
Corn Olives Okra
Cauliflower Mixed Frozen Vegetables Celery
Cabbage Cooked Carrots Carrots
Broccoli Asparagus Brussels Sprouts
Bok ChoyArtichokes Yams
Yellow Zucchini Turnips
SquashSpinach
Sauerkraut Rutabaga
Peas Beets
Onions
Mushrooms
Lettuce (Iceberg or Romaine)
Low Oxalate FruitsConsume in ModerationHigh Oxalate Fruits
Grapes Canned CherriesTangerines
Pineapple Figs Kiwi
Honeydew Melon OrangeGrapefruit
Plantain Dried/Canned Pineapple
Plums Dried Prunes
Raisins Dried Figs
WatermelonDates
Lemon Berries
Lime
Apples
Apricots
Bananas
Cantaloupe
Cherries
Peaches
Papaya
Nectarines
Mango
Pears
Low Oxalate Grains, Bread and CerealConsume in ModerationHigh Oxalate Grains, Bread and Cereal
White RiceCouscous CornmealBlueberry Muffins
Oat Bran MuffinsMilletEnglish Muffins (Whole Wheat)
Oat Cereal Buttermilk Biscuits
Corn Flake Cereal Bran MuffinsBran and Raisin Bran Cereal
Crisped Rice Cereal Plain BiscuitsFrosted Wheat Cereal
Whole Grain CerealCracked White BreadHigh Fiber Cereal
Corn Bread Rye BreadWheat Germ Brown Rice
Oatmeal Bread Whole Oat BreadBarley flour
Macaroni & CheeseBulgur
Corn Grits
Rice Bran
Wheat Bran
High Oxalate Meat and ReplacementsConsume in ModerationHigh Oxalate Meat and Replacements
EggsHot DogsSoy Burgers
Corn BeefTofu
Chicken
Beef
Bacon
Wild Game
Venison
Turkey
Shellfish
Pork
Ham
All Fish (except sardines)
Low Oxalate Beans, peas, and LentilsConsume in ModerationHigh Oxalate Beans, peas, and Lentils
Lima BeansLentils
PeasFava Beans
HummusKidney Beans
Red Beans
Refried Beans
Soy
Low Oxalate Nuts and SeedsConsume in ModerationHigh Oxalate Nuts and Seeds
FlaxseedsAlmonds
Cashews
Peanuts
Hazelnuts
Walnuts
Pecans
Pistachios
Mixed Nuts
Trail Mix
Pumpkin Seeds
Sunflower Seeds
Low Oxalate DrinksDrink In ModerationHigh Oxalate Drinks
Fruit PunchPrune JuiceBlack Tea
Fruit JuiceChocolate Milk
Veggie JuiceHot Chocolate
Coffee
Lemonade
Soda
Red Wine
White Wine
Green Tea
Low Oxalate Dairy and AlternativesConsume in ModerationHigh Oxalate Dairy and Alternatives
Yogurt Soy Cheese
Whipped ToppingSoy Milk
Sour CreamSoy Yogurt
Milk
Cream Cheese
Coffee Creamer
Cheese
Butter and Margarine
Low Oxalate Snacks and DessertsConsume in ModerationHigh Oxalate Snacks and Desserts
CustardTortilla Corn ChipsPotato Chips
Fig BarsChocolate
Frozen Yogurt & SherbertChocolate Cake
Graham CrackersChocolate Chip Cookies
Ice Cream Brownies
JelloCandy with Nuts
Oatmeal CookiesChocolate Syrup
PopcornFudge Sauce
PopsiclePretzels
Rice Cakes
Saltines
Shredded Wheat Crackers
Tapioca Pudding
Vanilla Pudding
Whole Grain Crackers
Low Oxalate Fats and OilsConsume in ModerationHigh Oxalate Fats and Oils
ButterAll oils from nuts and seeds
Margarine
Cream
Veggie Oil
Salad dressing
Mayo
Fish Oil

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