Low Oxalate Foods List | 184 Foods in PDF - Diets Meal Plan (2024)

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.

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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 | 184 Foods in PDF - Diets Meal Plan (1)

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 Foods List | 184 Foods in PDF - Diets Meal Plan (2)

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 | 184 Foods in PDF - Diets Meal Plan (3)

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 | 184 Foods in PDF - Diets Meal Plan (4)

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 | 184 Foods in PDF - Diets Meal Plan (5)

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 | 184 Foods in PDF - Diets Meal Plan (6)

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 | 184 Foods in PDF - Diets Meal Plan (7)

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 | 184 Foods in PDF - Diets Meal Plan (8)

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 | 184 Foods in PDF - Diets Meal Plan (9)

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 | 184 Foods in PDF - Diets Meal Plan (10)

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 | 184 Foods in PDF - Diets Meal Plan (11)

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 FruitsConsume in ModerationHigh Oxalate Fruits
GrapesCanned CherriesTangerines
PineappleFigsKiwi
Honeydew MelonOrangeGrapefruit
PlantainDried/Canned Pineapple
PlumsDried Prunes
RaisinsDried Figs
WatermelonDates
LemonBerries
Lime
Apples
Apricots
Bananas
Cantaloupe
Cherries
Peaches
Papaya
Nectarines
Mango
Pears

Low Oxalate Grains Bread and Cereal

Low Oxalate Grains, Bread and CerealConsume in ModerationHigh Oxalate Grains, Bread and Cereal
White RiceCouscous CornmealBlueberry Muffins
Oat Bran MuffinsMilletEnglish Muffins (Whole Wheat)
Oat CerealButtermilk Biscuits
Corn Flake CerealBran MuffinsBran and Raisin Bran Cereal
Crisped Rice CerealPlain BiscuitsFrosted Wheat Cereal
Whole Grain CerealCracked White BreadHigh Fiber Cereal
Corn BreadRye BreadWheat Germ Brown Rice
Oatmeal BreadWhole Oat BreadBarley flour
Macaroni & CheeseBulgur
Corn Grits
Rice Bran
Wheat Bran

Low Oxalate Meat and Replacements

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 Lentils

Low Oxalate Beans, peas, and LentilsHigh Oxalate Beans, peas, and Lentils
Lima BeansLentils
PeasFava Beans
HummusKidney Beans
Red Beans
Refried Beans
Soy

Low Oxalate Nuts and Seeds

Low Oxalate Nuts and SeedsHigh Oxalate Nuts and Seeds
FlaxseedsAlmonds
Cashews
Peanuts
Hazelnuts
Walnuts
Pecans
Pistachios
Mixed Nuts
Trail Mix
Pumpkin Seeds
Sunflower Seeds

Low Oxalate Drinks

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 Alternatives

Low Oxalate Dairy and AlternativesHigh Oxalate Dairy and Alternatives
YogurtSoy Cheese
Whipped ToppingSoy Milk
Sour CreamSoy Yogurt
Milk
Cream Cheese
Coffee Creamer
Cheese
Butter and Margarine

Low Oxalate Snacks and Desserts

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 CreamBrownies
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 Oils

Low Oxalate Fats and OilsHigh Oxalate Fats and Oils
ButterAll oils from nuts and seeds
Margarine
Cream
Veggie Oil
Salad dressing
Mayo
Fish Oil

See Also

3 Day Cleanse to Lose Belly Fat

Egg Diet Plan

500 Calorie Diet

Printable 1200 Calorie Diet Plan

Dash Diet Plan

Dukan Diet Plan

High Magnesium Food List

Pegan Diet Food List

Low Sodium Fast Foods

Low Oxalate Foods List | 184 Foods in PDF - Diets Meal Plan (2024)

FAQs

What is a complete list of low oxalate foods? ›

Foods to eat
  • Fruits: bananas, blackberries, blueberries, cherries, strawberries, apples, apricots, lemons, peaches.
  • Vegetables: mustard greens, broccoli, cabbage, cauliflower, mushrooms, onions, peas, zucchini.
  • Grains and starches: white rice, corn flour, oat bran.
  • Proteins: eggs, meat, fish, poultry.
Nov 19, 2020

What are the worst foods for oxalates? ›

Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets.

What nuts can I eat on a low oxalate diet? ›

Compared to almonds, nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates at about 30 milligrams per ounce. One ounce of pumpkin and sunflower seeds contain less than 2 milligrams of oxalates. They're also a good source of vitamin E, magnesium, and protein.

How do you remove oxalates from your diet? ›

Food Processing Techniques to Reduce Oxalates

Because oxalates are water soluble, they can be reduced by blanching, boiling, or steaming with the liquid discarded. Fermentation reduces oxalates. Cooking in milk or macerating in whey can also mitigate oxalate exposure. Sprouting can help too.

What cancels out oxalates? ›

Calcium is a nutrient that is found in dairy products, such as yogurt, milk and cheese. You need to eat calcium so that it can bind with oxalate in the stomach and intestines before it moves to the kidneys. Eating foods with calcium is a good way for oxalates to leave the body and not form stones.

What foods dissolve oxalates? ›

If you eat or drink calcium-rich foods at the same time, they can help your body handle oxalate without turning it into a kidney stone. So pair your spinach salad with low-fat cheese. Or mix nuts or berries into yogurt. Drinking milk does not cause kidney stones.

What flushes out oxalates? ›

Drinking fluids. For patient with either PH or SH, increase your daily intake of water to 2.5 to 3 liters/day. Fluids help to continuously flush oxalate from the kidneys, which help prevents oxalate buildup and stone formation.

Are eggs high in oxalates? ›

Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate. Moderate oxalate foods contain 10-25mg of oxalates per serving.

What are the symptoms of too much oxalates? ›

Oxalates could be a hidden source of headaches, urinary pain, genital irritation, joint, muscle, intestinal or eye pain. Other common oxalate-caused symptoms can also include mood conditions, anxiety, sleep problems, weakness, atherosclerosis, prostatitis and burning feet.

What fruit has the least oxalates? ›

Figs, pineapple and prunes are standouts. Just think: 1/2 cup of dried pineapple is 30 mg – not a lot of fruit for a lot of oxalate. If you want dried fruit, think about apples, apricots, and cranberry as lower oxalate options.

What are high protein low oxalate foods? ›

Consider replacing some of the meat and animal protein you would typically eat with beans, dried peas, and lentils, which are plant-based foods that are high in protein and low in oxalate.

What foods combine to reduce oxalates? ›

It helps to eat more foods with calcium when you eat foods with oxalates to prevent your body from making stones. It helps to eat foods rich in calcium when you're also eating something that's high in oxalate, like spinach. The calcium and oxalate bind together in the body to prevent stones from forming.

What foods have no oxalates? ›

Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.

Does lemon water help oxalates? ›

Adding three ounces of lemon juice daily to your diet is an easy way to help ward off kidney stones, particularly calcium oxalate stones, which are the most common. Three ounces of lemon juice is equal to six tablespoons, and you can typically squeeze that out of two medium-sized lemons.

How long does it take to clear oxalates from the body? ›

On the other hand, oxalate dumping is believed to be temporary and lasts only a few days or weeks as the body excretes stored oxalates. Unlike hyperoxaluria, oxalate dumping also generally resolves on its own over time.

What happens when you stop eating oxalates? ›

"Oxalate dumping" is a condition that is thought to occur when you decrease your oxalate intake too quickly, causing the body to “dump” all your excess oxalate load. This rapid decrease causes symptoms such as: Dizziness. Joint pain.

What foods are oxalate dumping? ›

For those with oxalate issues, oxalate-rich foods become a problem if you eat too many. You might be surprised to learn that high oxalate foods are often considered healthy and include foods like spinach, kale, green smoothies, beets, almonds, sweet potatoes, potatoes, chocolate, kiwi etc.

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