A List of 112 Foods High In Oxalate (Oxalic Acid)
Oxalate (oxalic acid) is a compound found in a wide range of plant foods, and it is often called an antinutrient.
Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people, and the idea that everyone needs to avoid oxalate is a common nutrition myth.
In fact, normal metabolic processes in the body create oxalate whether we consume it within our diet or not (1).
However, an excessive intake of oxalate may potentially increase the risk of kidney stones for people prone to the condition.
According to the National Kidney Foundation, people at risk for kidney disease or who have a history of kidney stones should limit consumption of oxalate-rich food (2).
This article provides a list of foods high in oxalate.
Foods High In Oxalate
It is notoriously difficult to find the accurate oxalate content of different foods. For this reason, this guide collates reliable data from numerous sources to provide a comprehensive listing.
The data for this list comes from datasets provided by Harvard School of Public Health.
Additionally, research on oxalate concentrations in vegetables, published by the Journal of Agricultural and Food Chemistry, helped to provide more extensive data.
These data have been adapted into uniform serving sizes wherever possible.
For each food group, you can see the foods with the most oxalate in descending order. The values are for foods in their raw state unless otherwise stated.
Generally, foods that contain more than 10 mg oxalate per serving are classed as ‘high oxalate’ foods (3).
Beverages
Before we look at foods, here are some popular drinks that have oxalate data available.
| Drink | Serving Size | Oxalate Content |
|---|---|---|
| Hot Chocolate | 1 cup | 65 mg |
| Carrot Juice | 1 cup | 27 mg |
| V8 Juice | 1 cup | 18 mg |
| Tomato Juice | 1 cup | 14 mg |
| Brewed Tea | 1 cup | 14 mg |
| Rice Dream | 1 cup | 13 mg |
In addition to the above beverages, any drink made from oxalate-rich fruits or vegetables will also contain high amounts.
For example, green smoothies featuring vegetables like spinach and swiss chard can contain significant oxalate concentrations.
Additionally, plant-based “milk” made from nuts will also provide large amounts of oxalate.
Condiments
| Condiment | Serving Size | Oxalate Content |
|---|---|---|
| Miso | 1 cup | 40 mg |
| Stuffing | 1 cup | 36 mg |
| Tahini | 1 tbsp | 16 mg |
| Peanut Butter | 1 tbsp | 13 mg |
Soy products are a significant source of oxalic acid, so in addition to miso, soy-based condiments/dishes like natto, cheonggukjang, and tempeh will contain high amounts.
Furthermore, other nut butter made from almonds, pistachios, and other nuts will be high in oxalate.
Dried Fruit
| Dried Fruit | Serving Size | Oxalate Content |
|---|---|---|
| Dried Pineapple | ½ cup | 30 mg |
| Dried Figs | 5 pieces | 24 mg |
| Dried Prunes | 5 prunes | 11 mg |
As shown above, dried figs, pineapple, and prunes contain relatively high amounts of oxalate.
Furthermore, any dried versions of oxalate-rich fresh fruit (see next section) will also contain high concentrations.
Fruit
| Fruit | Serving Size | Oxalate Content |
|---|---|---|
| Raspberries | 1 cup | 48 mg |
| Orange | 1 fruit | 29 mg |
| Dates | 1 date | 24 mg |
| Grapefruit | 1 fruit | 24 mg |
| Avocado | 1 fruit | 19 mg |
| Olives | 10 olives | 18 mg |
| Kiwi | 1 fruit | 16 mg |
| Tangerine | 1 Fruit | 10 mg |
Raspberries are the most significant fruit source of oxalate.
Additionally, it is worth noting that citrus fruits contain significant concentrations of oxalic acid in their peel.
Grains, Flours, and Powders
| Food | Serving Size | Oxalate Content |
|---|---|---|
| Rice Bran | 1 cup | 281 mg |
| Buckwheat Groats | 1 cup | 133 mg |
| Wheat Berries (cooked) | 1 cup | 98 mg |
| Corn Grits | 1 cup | 97 mg |
| Soy Flour | 1 cup | 94 mg |
| Bulgur (cooked) | 1 cup | 86 mg |
| Cocoa Powder | 4 tsp | 67 mg |
| Brown Rice Flour | 1 cup | 65 mg |
| Cornmeal | 1 cup | 64 mg |
| Millet (cooked) | 1 cup | 62 mg |
| Whole Grain Wheat Flour | 1 cup | 29 mg |
| Soy Protein Isolate | 1 oz (28 g) | 27 mg |
| Brown Rice (cooked) | 1 cup | 24 mg |
| Lasagna Pasta | 1 serving | 23 mg |
| All-Purpose Flour | 1 cup | 17 mg |
| Couscous | 1 cup | 15 mg |
| Spaghetti Pasta | 1 cup | 11 mg |
| White Rice Flour | 1 cup | 11 mg |
In addition to these raw ingredients, any manufactured/pre-made foods that contain them are likely a large source of oxalate.
Here is a list of possible examples;
- Bread
- Cakes
- Chocolate bars
- Cookies
- Pancakes
- Pastries
- Pizza
Packaged Cereal Products
As a significant source of grains, the majority of cereal products will contain high amounts of oxalate.
Here is a breakdown of the oxalate data that is available for popular cereal brands.
General Mills
| Cereal | Serving Size | Oxalate Content |
|---|---|---|
| Raisin Nut Bran | 1 cup | 57 mg |
| Multi-Bran Chex | 1 cup | 36 mg |
| Total Raisin Bran | 1 cup | 31 mg |
| Fiber One | 1 cup | 26 mg |
| 100% Granola Oats Honey | 1 cup | 26 mg |
| Oatmeal Crisp w/ Almonds | 1 cup | 24 mg |
| Honey Nut Clusters | 1 cup | 23 mg |
| Low-Fat 100% Granola | 1 cup | 20 mg |
| Wheaties Raisin Bran | 1 cup | 11 mg |
Kashi
| Cereal | Serving Size | Oxalate Content |
|---|---|---|
| Go Lean | 1 cup | 18 mg |
| Good Friends | 1 cup | 13 mg |
| Puffed Kashi | 1 cup | 13 mg |
Kellogg’s
| Cereal | Serving Size | Oxalate Content |
|---|---|---|
| Raisin Square Mini-Wheats | 1 cup | 55 mg |
| All-Bran Original | 1 cup | 52 mg |
| Raisin Bran | 1 cup | 46 mg |
| Complete Wheat Bran Flakes | 1 cup | 45 mg |
| All-Bran Buds | 1 cup | 40 mg |
| Muesli Apple & Almond | 1 cup | 30 mg |
| Frosted Mini-Wheats | 1 cup | 28 mg |
| Raisin Bran Crunch | 1 cup | 27 mg |
| Low-Fat Granola Raisin | 1 cup | 24 mg |
| Mueslix | 1 cup | 23 mg |
| All-Bran Extra Fiber | 1 cup | 22 mg |
| Cracklin’ Oat Bran | 1 cup | 13 mg |
| Smart Start | 1 cup | 15 mg |
| Cocoa Krispies | 1 cup | 15 mg |
| Just Right Fruit & Nut | 1 cup | 13 mg |
Post
| Cereal | Serving Size | Oxalate Content |
|---|---|---|
| 100% Bran | 1 cup | 75 mg |
| 40% Bran | 1 cup | 48 mg |
| Spoonsize Shredded Wheat | 1 cup | 45 mg |
| Shredded Wheat | 1 cup | 42 mg |
| Cranberry Almond Crunch | 1 cup | 35 mg |
| Grape Nuts | 1 cup | 28 mg |
| Great Grains Crunch Pecan | 1 cup | 27 mg |
| Great Grains Raisin & Date | 1 cup | 25 mg |
| Banana Nut Crunch | 1 cup | 23 mg |
Other
| Cereal | Serving Size | Oxalate Content |
|---|---|---|
| Corn Grits | 1 cup | 97 mg |
| Red River Cereal | 1 cup | 52 mg |
| Nabisco Honey Shredded Wheat | 1 cup | 47 mg |
| Nabisco Shredded Wheat | 2 biscuits | 42 mg |
| Cream of Wheat | 1 cup | 18 mg |
| Farina Cereal | 1 cup | 16 mg |
Nuts
Nuts contain a substantial amount of oxalate even in relatively small amounts.
Here is a look at the available data.
| Nut | Serving Size | Oxalate Content |
|---|---|---|
| Almonds | 1 oz (28 g) | 122 mg |
| Cashew Nuts | 1 oz (28 g) | 49 mg |
| Mixed Nuts | 1 oz (28 g) | 39 mg |
| Peanuts | 1 oz (28 g) | 27 mg |
| Trail Mix | 1 oz (28 g) | 15 mg |
| Pistachios | 1 oz (28 g) | 14 mg |
| Pecans | 1 oz (28 g) | 10 mg |
Walnuts (and other nuts) will also contain oxalate in varying concentrations.
Additionally, be aware of nut products such as almond flour, nut butter, and any kind of food with nut ingredients.
Vegan Proteins
Some popular vegan-friendly protein options contain oxalate due to their soy content.
However, the available data for this group is not significant, and the amounts may vary depending upon brand/specific ingredients.
| Vegan Product | Serving Size | Oxalate Content |
|---|---|---|
| Vegan Burger | 1 Patty | 24 mg |
| Tofu | 3.5 oz (100 g) | 13 mg |
| Soy Burger | 3.5 oz (100 g) | 12 mg |
Vegetables (and Beans)
In this section, you can see the available data on the oxalate content of various vegetables.
Remember that only the foods that have available (and reliable) data are here.
| Vegetable | Serving Size | Oxalate Content |
|---|---|---|
| Spinach (cooked) | 1 cup | 1510 mg |
| Rhubarb | 1 cup | 1082 mg |
| Okra | 1 cup | 1014 mg |
| Spinach (raw) | 1 cup | 656 mg |
| Beet Greens | 1 cup | 500 mg |
| Red Swiss Chard | 1 cup | 420 mg |
| Green Swiss Chard | 1 cup | 347 mg |
| Beets | 1 cup | 152 mg |
| Navy Beans | 1 cup | 152 mg |
| Baked Potato w/ skin | 1 medium | 97 mg |
| Rutabaga | 1 cup | 62 mg |
| Turnip | 1 cup | 60 mg |
| Fava Beans | 1 cup | 40 mg |
| Bamboo Shoots | 1 cup | 35 mg |
| Tomato Sauce | 1 cup | 34 mg |
| Refried Beans | 1 cup | 32 mg |
| Parsnip | 1 cup | 30 mg |
| Red Kidney Beans | 1 cup | 30 mg |
| Sweet Potato | 1 cup | 28 mg |
| Carrots | 1 large carrot | 20 mg |
| Celery (cooked) | 1 cup | 10 mg |
| Collards | 1 cup | 10 mg |
What Is a Low-Oxalate Diet?
Low-oxalate diets are frequently characterized as being <100 mg per day (4).
However, this classification can vary, and some research suggests that individuals at risk should limit oxalate to <50 mg (5, 6).
Of course, anyone who feels they need to limit oxalate should do so after consulting with their dietitian or medical physician.
Additionally, there is no need for most healthy people to limit oxalate, and many oxalate-rich foods are healthy and nutrient-dense.
Final Thoughts
This guide provided a list showing foods that contain high amounts of oxalate.
Once again, these are the most common oxalate-rich foods which had reliable data available.
However, this does not mean that food not mentioned on this list is definitely low in oxalate.
Overall, the highest oxalate foods include almonds, grains, and vegetables such as spinach, beet greens, and rhubarb.
Lastly, it is worth remembering that just because food has a high oxalate content doesn’t mean it is unhealthy.
For more articles on popular nutritional topics, see here.
42 thoughts on “A List of 112 Foods High In Oxalate (Oxalic Acid)”
Thank you for this comprehensive list. I have kidney stones composed of calcium oxalate and was told by my Urologist to avoid Oxalate. I believe I would fall into the category of <50mg/day.
Thanks, Audrey. I’m sorry to hear that, and I hope they are resolved soon.
Unfortunately my husband has kidney stones as well. He was told to avoid oxalate in his diet but we are having difficulty meal planning. This list of high oxalate foods is pretty extensive. What foods are ok to eat on a low oxalate diet.
Hi Sandy,
I can’t advise on a personal medical diet, but here is some general information:
This list contains most of the high oxalate foods, but I can’t guarantee that every high-oxalate food is on here (it is hard to find the data for everything).
Generally speaking, all animal foods are free of oxalate and most fruit/veg not on this list contain very little.
You can find a list of low oxalate foods at this resource here: https://www.drugs.com/cg/low-oxalate-diet.html
If you have any more confusion, I would recommend requesting some help from your husband’s doctor/dietitian in formulating a plan.
New studies by the experts on stone formations (If they are correct) have shown that consuming calcium foods with oxalate rich foods may neutralize the causes of stones.
Look on the bright side, at least your keeping yourself informed AND you can still have Avocados 👍🏻👍🏻
Wow, saag made with various greens..spinach, chard, collards… must be off the charts. That is sad.
Yes, it would contain high concentrations for sure. That dish wouldn’t be suitable for anyone following a traditional low-oxalate plan.
This is one of my favorite foods and I am just learning about this and I am so completely destroyed by this information. I want to cry.
Hi Mari,
I couldn’t help but notice the sadness in your post. Have you been advised to follow a low-oxalate diet? If not, most of these foods are nutrient-rich and will be fine (in reasonable amounts) for the majority of people.
What about almond milk?
It won’t be as high as regular almonds (since it is mostly water).
However, any product made from almonds isn’t going to be low in oxalate.
What about beef, pork, lamb, chicken, fish, cheese, butter?
No need to worry about those – oxalates are only found in certain plant foods.
1 cup cooked spinach has more than double the oxalate content vs. 1 cup raw, which is confusing because I have read repeatedly in other articles that cooking spinach decreases oxalates… I think it’s important to note that if you take one cup of raw spinach and cook it, you will have less than 1/4 cup of cooked spinach, so 1 cup of cooked spinach is more than 4 cups of raw! In any case, we can just remember that spinach should be avoided on this diet.
Hi Kelley, you just explained the reason for higher oxalate levels in the cooked spinach quite well!
Although cooking reduces oxalate content somewhat, it takes large amounts of raw spinach to make one cup of cooked.
Remember, it takes a lot of spinach to produce one cup of cooked spinach. It’s cooks down considerably. The oxalate content of the spinach remains unchanged – it’s the density of the spinach that has changed.
Spinach and other greens such as chard, beet, and turnip all bother me…A LOT! I mean, they go straight thru me, and causing cramping and bloating. With spinach, chard and beet greens being worst. However turnip and mustard greens burn my stomach horribly and also then, I bloat and they go straight thru me. I live in the bathroom if I eat *healthy*, per what my Drs advise. I simply cannot. So, I wonder, IS it the oxalates? At least for the spinach, chard and beet greens? IDK about the others.
Hi Tami, that sounds terrible and I’m sorry to hear you’re experiencing that. Unfortunately, there’s no real way to know what is causing the problem without tests… so you would need to speak to your doctor about this, and possibly ask to see a dietitian/nutritionist who might be able to help. Failing that, there are lots of different healthy foods out there, and it’s probably a good idea to choose foods that don’t cause such issues.
I’ve seen so many doctors in the 40+ years I’ve had this issue and they have no answers, so I just avoid these foods, even though they tell me “but you should be eating green, leafy…” even though they go through me in 10 minutes!
Sorry to hear that, Tami. If you are able, maybe a dietitian or registered nutritionist might be able to offer some more useful guidance?
You can easily find out yourself by simply doing different diets for measured times. Eliminate the foods you suspect for a couple of weeks, see how you feel, then really load up on those same foods and see how you feel. I find that kind of experiment has worked much better for me than depending on lab tests.
Fruit is the way to go!
Very useful information for me as I have recently become aware that my kidney function has decreased considerably (original damage due to the prescription drug Lithium). Can see from the list what has caused the deterioration and can now adjust my diet accordingly. I have been eating too many nuts and dried fruit alongside foods which are considered ‘healthy’ but are actually high in potassium ie bananas ,avocado pears so a disastrous combination for kidneys which are less than 100%. Thank you very much.
Hi Tricia,
Thanks for commenting. From reading your comment, I presume your doctor advised a low-oxalate diet? I am glad the article was helpful for you, and I’m very sorry to hear about your kidney problems. I wish you good health and I hope that you see some improvements going forward.
It says the oxalate content for sweet potato is 28mg per cup. Is that cooked or raw?
The 28 mg was per cup raw.
so would cooked contain less?
Yes, cooking can reduce the oxalate content of food, but it depends which cooking method.
In one study:
– Boiling reduced oxalate content by between 30-87% (depending on the food).
– Steaming reduced by 5-57%
Oxalates leach out into the water and the water used for cooking will still contain 100% of the amount.
You can see this study here: https://www.ncbi.nlm.nih.gov/pubmed/15826055
I’m confused. How can cooked spinach contain such a higher oxalate amount than raw spinach if cooking can reduce oxalate content in foods?
Hi Janet,
You can fit much more cooked spinach into a cup. Spinach decreases a lot and becomes more compact during the cooking process. Thus, a cup of cooked spinach contains much higher amounts of spinach than a raw cup.
Because a cup of cooked spinach started out as far more raw spinach
I eat spinach all the time. According to your list it’s one of the absolute worst. I heard a YouTube video blaming oxalates for arthritis. I don’t know what to make of it. You can’t believe everything you hear.
I fully agree with your last sentence. Spinach is high in oxalate, but that doesn’t mean it is “bad” for us. It is easy to find exaggerated claims about many things, and oxalate seems to be one of those. Oxalate can be a “very rare cause” of arthritis, but research shows that either a genetic disorder (which affects 3 in one million people) or a gastrointestinal disorder, such as fat malabsorption, needs to be present. It doesn’t seem to be a problem for otherwise healthy people. Reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710657/
How about kale or all lettuce? Are they lower in Oxalates than spinach ?
Romaine and iceberg lettuce both contain particularly low amounts – somewhere around 5mg to 15mg. Kale can vary depending on the variety, but it’s still low to moderately low. Both are much lower in oxalate than spinach.
What’s an alternative to almond milk since I don’t drink dairy?
Coconut milk and flax milk are both low in oxalate.
Great article, but very sad for us vegans. It takes away most high protein high fiber grains and beans — really starches in general. Even potatoes. Those are the mainstays of a healthy diet. Is quinoa ok? Oats? Other whole grains, or are all grains bad?
Hi Diana,
As mentioned in the article, many oxalate-containing foods are highly nutritious. For individuals who have been advised to go on a low-oxalate diet, then this list shows the foods that contain larger amounts. I don’t think reasonable consumption of oxalate-containing foods should be a concern for otherwise healthy people. I personally eat a lot of foods on this list.
I need a high fiber diet because of other issues so what can I eat that isn’t high in oxalates like greens?
Have you been advised to follow a low-oxalate diet? If not, and you have no issues with oxalate, then all of these foods should be okay. Some fiber-rich foods that are low in oxalate include avocado, bananas, cabbage, cauliflower, green peas, and rye.
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