Low Oxalate Foods: Complete List for Kidney Stone Prevention
Why oxalate matters for calcium oxalate stones
Oxalate is a natural compound found in many plant foods. In people prone to calcium oxalate stones – the most common type – high oxalate intake can increase the concentration of oxalate in urine, where it binds with calcium to form crystals and stones. However, a low oxalate diet is not necessary for everyone. It is recommended only for those with confirmed hyperoxaluria (high urinary oxalate) or recurrent calcium oxalate stones. At Vivekananda Hospital, we use 24‑hour urine testing to determine if oxalate restriction is needed. For most stone formers, moderate oxalate restriction (avoiding very high sources) combined with adequate calcium intake and hydration is sufficient.
Oxalate categories: low, moderate, high
For practical purposes, oxalate content is divided into three categories (per serving):
- Low: <10 mg per serving – safe for regular consumption.
- Moderate: 10‑50 mg per serving – limit to 1‑2 servings per day.
- High: >50 mg per serving – avoid or eat only occasionally with calcium.
The following lists are based on the latest oxalate databases (Harvard Oxalate List, 2025 update).
Low oxalate vegetables (safe list)
These vegetables contain <10mg oxalate per standard serving (approx ½ cup cooked or 1 cup raw).
- Arugula (rocket)
- Asparagus
- Broccoli
- Brussels sprouts
- Cabbage (green, red, Napa)
- Cauliflower
- Celery
- Cucumber (peeled)
- Eggplant (aubergine)
- Green beans
- Kale (low oxalate variety – note: some studies show moderate, but generally safe in small amounts)
- Lettuce (all types: iceberg, romaine, butterhead)
- Mushrooms (white, cremini, portobello)
- Onions (red, white, yellow)
- Peas (green)
- Peppers (bell peppers, chilli peppers)
- Potatoes (white, red, boiled – but sweet potatoes are high oxalate)
- Pumpkin
- Radishes
- Summer squash (zucchini, yellow squash)
- Tomatoes (fresh)
- Turnips
- Water chestnuts
Low oxalate fruits (safe list)
Most fruits are low in oxalate. Exceptions are kiwi, figs, dates, raspberries, and blackberries (moderate).
- Apples
- Apricots (fresh)
- Bananas
- Blueberries
- Cantaloupe (muskmelon)
- Cherries
- Cranberries (fresh or frozen; dried are higher)
- Grapes (green and red)
- Grapefruit
- Honeydew melon
- Lemons and limes
- Mangoes
- Nectarines
- Oranges
- Papaya
- Peaches
- Pears
- Pineapple
- Plums
- Strawberries (low – safe)
- Watermelon
Low oxalate proteins, grains, and dairy
Animal proteins contain negligible oxalate. Grains and dairy vary.
Low oxalate protein sources (safe)
- Beef, pork, lamb, chicken, turkey
- Fish and seafood (all types)
- Eggs
- Tofu (calcium‑set – the calcium binds oxalate)
Low oxalate grains and starches
- White rice
- White bread (refined flour)
- Pasta (white flour)
- Oats (rolled or steel‑cut) – moderate oxalate (~10‑15mg per cup cooked, safe in moderation)
- Corn and corn products
- Millet
- Barley (moderate)
Low oxalate dairy (safe, and beneficial)
- Milk (cow, goat)
- Yoghurt (plain)
- Cheese (all types)
- Butter
High oxalate foods to avoid or strictly limit
These foods contain >50mg oxalate per serving. If you have hyperoxaluria or recurrent calcium oxalate stones, avoid them entirely or eat very small portions with calcium.
Very high oxalate (150‑800mg per serving) – avoid completely
- Spinach (cooked or raw) – 600‑800mg per cup
- Beet greens (chard, Swiss chard) – 600‑700mg per cup
- Rhubarb – 500‑600mg per cup
- Almonds and almond products (flour, milk, butter)
- Cashews
- Beetroot (beets) – 100‑200mg per cup
- Okra (ladyfinger) – 100‑150mg per cup
- Navy beans, pinto beans, baked beans
- Dark chocolate (high cocoa content) – 100‑200mg per bar
- Soy nuts, soy flour
High oxalate (50‑150mg per serving) – strictly limit
- Sweet potatoes (with skin)
- Peanuts and peanut butter
- Pecans, walnuts
- Black tea (strong brewed)
- Instant coffee
- Cocoa powder
- Figs (dried)
- Dates
- Kiwi
- Raspberries, blackberries
- Bran flakes and wheat bran
- Buckwheat
- Tahini (sesame paste)
- Miso
Interactive FAQ – Low oxalate foods
Not everyone does. A low oxalate diet is only necessary if you have hyperoxaluria (high urinary oxalate) or recurrent calcium oxalate stones. A 24‑hour urine test can determine this. For most stone formers, avoiding very high oxalate foods and pairing moderate sources with calcium is enough.
Regular brewed coffee has moderate oxalate (about 10‑20mg per cup). Instant coffee is higher (30‑50mg per cup). One cup of regular coffee daily is generally fine for most stone formers.
White and red potatoes are low oxalate (about 5‑10mg per medium potato). Sweet potatoes are high oxalate (50‑100mg) and should be avoided or strictly limited.
Oatmeal has moderate oxalate (about 10‑15mg per cup cooked). It is generally safe in small portions (½‑1 cup) a few times per week. Avoid large bowls daily.
Very high oxalate nuts (almonds, cashews) should be avoided. Low oxalate nuts include macadamia nuts and pecans (both <10mg per serving). Peanuts are moderate to high – limit.
Dark chocolate is very high oxalate – avoid. Milk chocolate has less cocoa and therefore less oxalate (about 20‑40mg per bar). Occasional small amounts (1‑2 squares of milk chocolate) are acceptable, especially if eaten with a calcium source.
Yes. Spinach is the highest oxalate food – even a small amount can significantly increase urinary oxalate. Stone formers should avoid spinach entirely, whether raw or cooked.
Black tea has moderate to high oxalate (30‑60mg per cup). Limit to 1 cup per day and add milk (the calcium binds oxalate). Herbal teas (chamomile, peppermint, rooibos) are low oxalate and safe.
For patients with hyperoxaluria, a target of <100mg of oxalate per day is often recommended. For most stone formers, simply avoiding very high sources (>50mg per serving) is sufficient. A dietitian can help calculate your intake.
Disclaimer: This low oxalate food list is a general guide. Individual oxalate tolerance varies. A 24‑hour urine test at Vivekananda Hospital can determine your urinary oxalate levels and guide personalised dietary recommendations.