Oxalate Food Chart: Everything You Need To Know

How To Eat A Low Oxalate Diet Kidney Stone Evaluation And Treatment

Are you suffering from kidney stones, inflammation, or other health problems related to high levels of oxalates? Do you want to know which foods are high and low in oxalates to make informed dietary choices? If yes, then you’re in the right place. In this comprehensive guide, we’ll discuss what oxalates are, why they matter, and how to use an oxalate food chart to plan your meals. We’ll cover the following topics:

  • What Are Oxalates?
  • Why Do Oxalates Matter?
  • How to Use an Oxalate Food Chart?
  • High Oxalate Foods to Limit or Avoid
  • Low Oxalate Foods to Enjoy
  • Other Factors to Consider

What Are Oxalates?

Oxalates are naturally occurring compounds found in many plant-based foods, such as fruits, vegetables, nuts, and grains. They can also be produced in the body from certain amino acids, such as glycine and hydroxyproline. When oxalates bind with calcium in the body, they form crystals that can accumulate in the kidneys, urinary tract, or other parts of the body. This can lead to kidney stones, inflammation, pain, and other health problems.

Why Do Oxalates Matter?

If you’re prone to kidney stones or have a history of oxalate-related health issues, you may need to limit your intake of high oxalate foods and increase your intake of low oxalate foods. However, it’s important to note that not all high oxalate foods are bad for everyone, and not all low oxalate foods are good for everyone. The key is to find the right balance that works for your individual needs and preferences. This is where an oxalate food chart can come in handy.

How to Use an Oxalate Food Chart?

An oxalate food chart is a list of foods that shows their oxalate content in milligrams per serving. You can use this chart to compare different foods and plan your meals accordingly. Here are some tips on how to use an oxalate food chart effectively:

  • Start by identifying your personal oxalate threshold, which is the maximum amount of oxalates you can consume without experiencing symptoms. This may vary depending on your age, gender, health status, and other factors.
  • Focus on low oxalate foods that you enjoy and can tolerate well, and aim to include them in most of your meals and snacks.
  • Limit or avoid high oxalate foods that are known to trigger symptoms or worsen your condition. However, don’t eliminate them completely unless advised by your healthcare provider, as they may provide important nutrients and benefits.
  • Consider cooking, soaking, or fermenting some high oxalate foods to reduce their oxalate content and enhance their digestibility.
  • Be aware that some foods may have different oxalate content depending on their ripeness, preparation, or storage. Always check the latest sources of oxalate food charts and consult with a registered dietitian or other qualified healthcare professional before making significant changes to your diet.

High Oxalate Foods to Limit or Avoid

Here are some examples of high oxalate foods that you may need to limit or avoid if you’re sensitive to oxalates:

  • Spinach
  • Kale
  • Swiss chard
  • Beet greens
  • Rhubarb
  • Okra
  • Potato chips
  • Almonds
  • Cashews
  • Peanuts
  • Soy products
  • Chocolate
  • Tea
  • Beer

Low Oxalate Foods to Enjoy

Here are some examples of low oxalate foods that you can enjoy in moderation:

  • Broccoli
  • Cauliflower
  • Cabbage
  • Carrots
  • Cucumber
  • Lettuce
  • Tomatoes
  • Mushrooms
  • Zucchini
  • Green beans
  • Strawberries
  • Blueberries
  • Apples
  • Bananas
  • Grapes
  • Watermelon
  • White rice
  • Oatmeal
  • Bread
  • Cheese
  • Eggs
  • Meat

Other Factors to Consider

While oxalates can play a role in some health conditions, they are not the only factor to consider. Other factors that may affect your health include:

  • Your overall diet quality and nutrient intake
  • Your lifestyle habits, such as exercise, sleep, and stress management
  • Your genetics, medical history, and medication use
  • Your gut health and microbiome diversity

Therefore, it’s important to take a holistic approach to your health and work with a healthcare professional to address any underlying issues that may be contributing to your symptoms.


An oxalate food chart can be a useful tool for anyone who wants to manage their oxalate intake and optimize their health. By using this chart, you can identify high and low oxalate foods, plan your meals accordingly, and monitor your symptoms to find the right balance for your individual needs. Remember to consult with a healthcare professional before making any significant changes to your diet or lifestyle.

Meet Dr. David Richards, a renowned statistician and expert in the fields of education and health. Dr. Richards is an alumnus of the prestigious Massachusetts Institute of Technology (MIT), where he completed his undergraduate and graduate studies in statistics. Dr. Richards has made significant contributions to the field of statistics, having published numerous articles and research papers in some of the most reputable academic journals. He has also served as a consultant to several government agencies and private organizations, providing insights and analysis on various projects related to education and health. With his vast knowledge and expertise, Dr. Richards has become a trusted authority in statistical analysis. He uses his skills to produce insightful reports, often accompanied by graphics and statistics, that shed light on important issues related to education and health. Dr. Richards' work is highly regarded by his peers, with many of his research papers being cited in academic literature. He is a recipient of several awards and honors, including the prestigious Presidential Early Career Award for Scientists and Engineers (PECASE). Whether it's analyzing the impact of educational policies or identifying trends in healthcare, Dr. Richards' work is always informative, engaging, and thought-provoking. He is a true expert in his field, and his research and analysis continue to shape the conversation on important issues related to education and health.

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