How to Use This Oxalate List

Oxalate can be a confusing thing! It doesn’t have to be!

You might not even need this oxalate list.

Step #1: Figure Out If Oxalate Is Contributing to YOUR Kidney Stones

Hint: Just because you have calcium oxalate stones DOESN’T mean oxalate is the cause!

High urine oxalate is NOT a risk factor for everyone with kidney stones. In fact, the most
common cause of calcium oxalate kidney stones is high urine calcium (NOT high urine
oxalate). The ONLY way to know the cause of your kidney is a 24-hour urine test. This test
is also the only way to know what nutrition changes will prevent more stones for you.
There is NO single kidney stone diet that is best for everyone.

Tips to ask your doctor for a 24-hour urine test.

Step #2: If Your Urine Oxalate IS High…

Oxalate you eat is only part of the story.

Many other parts of your diet impact oxalate urine levels.

4 Steps to Lower Urine Oxalate

(in order of importance)
1) Eat Enough Calcium!
Calcium binds to oxalate and reduces oxalate absorption…a lot! Ideally, eat 3
servings of high calcium foods, one with each meal. This is the most effective way
to lower urine oxalate. Learn more about calcium and kidney stones.
2) Do Not Take Vitamin C Supplements
Your liver can make oxalate from excess vitamin C. While it is hard to get too much
vitamin C from food, it is easy to get too much from supplements.
3) Avoid VERY High Oxalate Foods
For most people, simply avoiding the foods highest in oxalate, along with eating
enough calcium, is enough to lower urine oxalate to safe range. Spinach, almonds,
rhubarb, beets and navy beans are MUCH higher than nearly any other food. If this
is not enough to bring urine oxalate down, ask your Registered Dietitian how much
oxalate is okay for you.
4) Avoid Too Much Protein
Your liver can also make oxalate from too much protein (especially from beef,
pork, chicken & fish). Ask your dietitian how much protein is right for you.

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Step #2: If Your Urine Oxalate IS NOT High…

If you do NOT have high urine oxalate on a 24-hour urine test, a low oxalate diet will NOT
prevent kidney stones.
Chances are there is something else going on. That 24-hour urine test will reveal WHY
you are making kidney stones. There are many other dietary changes you can make to
reduce stones, based on your urine risk factors.

Learn more about nutrition for calcium oxalate kidney stone prevention.

More Help with Kidney Stone Nutrition!

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Oxalate Food List

Low Oxalate Medium Oxalate High Oxalate

10 mg or less per serving 11-29 mg per serving 30 mg or more per serving
Biscuits, 1 each, 6 mg Brown rice, ½ cup 12 mg Bagel, 1 large, 40 mg
Blueberry Muffins, 1 each, 9 mg Cream of Wheat, 1 cup, 18 mg Bran cereal, 1 cup, 52 mg
Bran Muffins, 1 each, 5 mg English muffin, whole wheat, 1 Bulgur, ½ cup, 43 mg
Cheerios, 3/4 cup, 6 mg each, 12 mg Corn grits, ½ cup, 49 mg
Cornbread, 1 piece, 4 mg Farina, 1 cup, 16 mg Cornmeal, ½ cup, 32 mg
Cornflakes, ¾ cup, 1 mg French Toast, 2 slices, 13 mg Millet, cooked, ½ cup, 31 mg
Couscous, ½ cup, 8 mg Granola, 1 cup, 20 mg Raisin Bran cereal, 3/4 cup, 35 mg
English muffin, white, 1 each, 8 mg Kashi Go Lean, ¾ cup, 14mg Rice bran, ½ cup, 140 mg
Grains Oat bran, 1/3 cup, 0 mg Mueslix, 3/4 cup, 19mg Shredded wheat cereal, 1 cup, 28 mg
Rice chex, ¾ cup, 2mg Pancakes, 4 each, 11 mg Wheat berries, ½ cup, 49 mg
Rice krispies, 1 cup, 3 mg
Rye bread, 1 slice, 7mg
Spaghetti, ½ cup, 6 mg
Special K, ¾ cup, 2mg
Tortillas, corn & flour, 1 each, 7mg
Wheat bread, 1 slice, 5 mg
White rice, cooked, ½ cup, 2 mg
Butter, 1 teaspoon, 0mg
Buttermilk, 1 cup, 1mg
Cheese, 1 slice, 0mg
Cottage Cheese, ½ cup, 0mg
Dairy Cream cheese, 1 oz, 1mg
Milk, all fat levels, 1 cup, 1mg
Milk, chocolate, 1 cup, 7mg
Yogurt, frozen, ½ cup, 1mg
Yogurt, plain, 1 cup, 2 mg
**Most meat, chicken, fish and Peanuts, ¼ cup, 27 mg Almonds, ¼ cup, 122 mg
seafood is very low in oxalate Pistachios, ¼ cup, 14 mg Cashews, ¼ cup, 49 mg
Tofu, 3.5 oz, 13 mg
Beef, ground, 3oz, 0mg Veggie burger, 1 each, 24 mg
Chicken, 3oz, 0mg
Crab & shrimp, 3oz, 0mg
Meat, Eggs, 1 each, 0mg
Chicken, Fish(cod, flounder, halibut),3oz,0mg
Fish & Pecans, ¼ cup, 10 mg
Meat Pork, 3 oz, 0mg
Pumpkin seeds, ¼ cup, 5 mg
Alternatives
Sunflower seeds, ¼ cup, 3 mg
Turkey, 3oz, 0mg
Walnuts, ¼ cup, 8 mg

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Low Oxalate Medium Oxalate High Oxalate
10 mg or less per serving 11-29 mg per serving 30 mg or more per serving
Apple, 1 fruit, 1 mg Avocado, 1 each, 19 mg Raspberries, 1 cup, 48 mg
Apple, dried, ½ cup, 1 mg Dates, 1 each, 24 mg
Apricots, 1 fruit, 0 mg Grapefruit, ½ fruit, 12 mg Canned pineapple, ½ cup, 24 mg
Apricots, dried, ½ cup, 2mg Kiwi, 1 fruit, 16 mg
Applesauce, 1 cup, 2 mg Orange, 1 fruit, 29 mg Dried pineapple, ½ cup, 30 mg
Banana, 1 fruit, 3 mg
Blackberries, 1 cup, 4 mg Dried figs, 5 each, 24 mg
Blueberries, 1 cup, 4 mg Dried prunes, 5 prunes, 11 mg
Cantaloupe, 1 cup, 0 mg
Cherries, 1 cup, 3 mg
Cherries, canned, ½ cup, 7mg
Cranberries, dried, ½ cup, 1mg
Cranberry Sauce, ½ cup, 2 mg
Figs, 1 fruit, 9 mg
Fruit Cocktail, ½ cup, 1mg
Grapes, 1 cup, 2 mg
Honeydew Melon, 1 cup, 1 mg
Lemon, 1 fruit, 4 mg
Lime, 1 fruit, 3 mg
Mango, 1 fruit, 1 mg
Nectarine, 1 fruit, 1 mg
Papaya, 1 fruit, 1 mg
Peach, 1 fruit, 0 mg
Peaches, canned, ½ cup 1 mg
Fruits Pear, 1 fruit, 2 mg
Pears, canned, ½ cup, 1 mg
Pineapple, 1 cup, 4 mg
Plantain, 1 fruit, 1 mg
Plum, 1 fruit, 0 mg
Tangerine, 1 fruit, 10 mg
Raisins, 1 oz, 3 mg
Strawberries, 1 cup, 4 mg
Watermelon, 1 slice, 1 mg

Canned cherries, ½ cup, 7 mg

Canned peaches, ½ cup, 1 mg
Canned pears, ½ cup, 1 mg
Fruit cocktail, ½ cup, 1 mg

Dried Apples, 13 rings, 2 mg

Dried Apricots, ½ cup, 1 mg
Dried Cranberries, ½ cup, 1 mg

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Low Oxalate Medium Oxalate High Oxalate
10 mg or less per serving 11-29 mg per serving 30 mg or more per serving
Alfalfa sprouts, ½ cup, 0 mg Bamboo shoots, ½ cup, 18 mg Beets, ½ cup, 76 mg
Artichoke, 1 heart, 5 mg Fava beans, ½ cup, 20 mg Navy beans, ½ cup, 76 mg
Asian mixed vegetables, ½ cup, 6mg Kidney Beans, ½ cup, 15 mg Okra, ½ cup, 57 mg
Asparagus, 4 spears, 6 mg Olives, 10 each, 18 mg Potato, baked w/ skin, 1 each, 97 mg
Bok choy, 1 cup raw, 1 mg Parsnip, ½ cup, 15 mg Potatoes, French fries, ½ cup, 51 mg
Broccoli, 1 cup raw, 2 mg Potatoes, mashed, ½ cup, 15 mg Rhubarb, ½ cup, 541 mg
Brussels Sprouts, ½ cup, 2 mg Refried beans, ½ cup, 16 mg Rutabaga, ½ cup, 31 mg
Cabbage, ½ cup, 1 mg Sweet potatoes, ½ cup, 14 mg Soybeans, ½ cup, 48mg
Carrots, ½ cup cooked, 7 mg Tomato sauce, ½ cup, 17 mg Spinach, ½ cup cooked, 755 mg
Carrots, ½ large, 10mg Spinach, 1 cup raw, 656 mg
Cauliflower, ½ cup cooked, 1 mg Turnip, ½ cup, 30 mg
Celery, ½ cup cooked, 5 mg Yams, ½ cup, 40 mg
Celery, 1 stalk raw, 3mg
Chili peppers, ½ cup, 5 mg
Chives, 1 teaspoon, 0 mg
Collard greens, ½ cup cooked, 5 mg
Corn, ½ cup, 1 mg
Cucumber, ¼ each, 1 mg
Endive, ½ cup, 0 mg
Green beans, ½ cup, 9 mg
Vegetables
Green pepper, ½ cup, 5 mg
Iceberg lettuce, 1 cup, 0 mg
Kale, raw, 1 cup, 2 mg
Mung beans, ½ cup, 8 mg
Mushrooms, 1 each, 0 mg
Mustard greens, 1 cup raw, 4 mg
Onion, 1 small, 0 mg
Peas, ½ cup, 1 mg
Peppers, hot, ½ cup, 5mg
Tomato, 1 each, 7 mg
Radish, 10 each, 0 mg
Romaine lettuce, 1 cup, 0 mg
Scallions, ½ cup, 1 mg
Sea vegetables, 1 cup, 3 mg
Water chestnuts, 4 each, 0 mg
Yellow squash, ½ cup, 4 mg
Zucchini, ½ cup, 1 mg

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Low Oxalate Medium Oxalate High Oxalate
10 mg or less per serving 11-29 mg per serving 30 mg or more per serving
Popcorn, 1 cup, 5 mg Potato chips, 1 oz, 21 mg
Pretzels, 1 oz, 5 mg
Ritz crackers, 5 crackers, 3 mg
Snacks Saltines, 5 crackers, 5 mg
Tortilla chips, 1 oz, 7 mg
Triscuits, 5 crackers, 5 mg
Wheat crackers, 5 crackers, 5 mg
Chocolate pudding, ½ cup, 2 mg Cake, 1 oz, 15 mg Brownie, 1 oz, 31 mg
Custard, ½ cup, 0 mg Chocolate chip cookie, 1 medium, Candy with nuts, 1 piece, 38 mg
Fig bar, 1 cookie, 4 mg 10 mg Chocolate syrup, 2 tablespoons, 38
Fruit roll up, 1 roll, 2 mg mg
Graham cracker, 1 sheet, 2 mg
Ice Cream, ½ cup, 0mg
Jello, 1 cup, 1 mg
Milk chocolate candy, 1 oz, 5 mg
Oatmeal cookie, 1 cookie, 3 mg
Desserts Pie, 1/8 pie, 5 mg
Popsicle, 1 each, 0 mg
Pudding popsicle, 1 each, 5 mg
Rice cake, 1 cake, 2 mg
Rice krispie treat, 1 bar, 1 mg
Sherbet, ½ cup, 0 mg
Snack cake, 1 cake, 3 mg
Vanilla pudding, ½ cup, 0 mg

Apple juice, 1 cup, 2 mg Black tea, 1 cup, 14 mg Hot chocolate, 1 cup, 65 mg

Apricot juice, 1 cup, 2 mg Carrot juice, 1 cup, 27 mg
Beer, 12 oz, 4 mg Lemonade, 1 cup, 15 mg
Chocolate milk, 1 cup, 7 mg Rice milk, 1 cup, 13 mg
Coffee, 1 cup, 2 mg Soy milk, 1 cup, 20 mg
Gatorade, 1 cup, 0 mg Tomato juice, 1 cup, 14 mg
Grape juice, 1 cup, 1 mg
Grapefruit juice, 1 cup, 0 mg
Kool-Aid, 1 cup, 1 mg
Liquor, 1 oz, 0 mg
Mango juice, 1 cup, 1 mg
Beverages Milk, 1 cup, 1 mg
Orange juice, 1 cup, 2 mg
Pineapple juice, 1 cup, 3 mg
Prune juice, 1 cup, 7 mg
Soda, 1 cup, 0 mg
Wine, 4 oz, 1 mg

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
 Low Oxalate Medium Oxalate High Oxalate
10 mg or less per serving 11-29 mg per serving 30 mg or more per serving
Apple butter, 1 tablespoon, 0 mg Peanut butter, 1 tablespoon, 13 Miso soup, 1 cup, 111 mg
Black pepper, 1 dash, 0mg mg
Butter, 1 tablespoon, 0 mg Tahini, 1 tablespoon, 16 mg
Coffee Creamer, 1 tablespoon, 0mg
Cream cheese, 1 oz, 1 mg
Cream sauce, ¼ cup, 0 mg
Gravy, ¼ cup, 1 mg
Horseradish, 1 tablespoon, 0 mg
Condiments Hummus, 2 tablespoons, 8mg
& Other Jam/jelly, 1 tablespoon, 1 mg
Ketchup, 1 packet, 1 mg
Mayonnaise, 1 tablespoon, 0 mg
Mustard, 1 teaspoon, 1 mg
Salsa, 1 tablespoon, 1 mg
Sour Cream, 1 tablespoon, 0mg
Soy sauce, 1 tablespoon, 3 mg
Syrup, 1 tablespoon, 0 mg
Whipped cream, 2 tablespoon, 0 mg
Artificial sweetener, 1 packet, 1mg Rice, brown, ½ cup cooked, 12mg Barley flour, ½ cup, 41 mg
Barley malt flour, ½ cup, 0mg Flour, whole grain, ½ cup, 15mg Brown rice flour, ½ cup, 33mg
Brown sugar, ½ cup packed, 0mg Buckwheat groats, ½ cup cooked,
Corn Bran, ½ cup, 0mg 67mg
Cornstarch, 1 tablespoon, 0mg Cornmeal, ½ cup, 32mg
Baking Flaxseed, 1 tablespoon, 0 mg Cocoa powder, 4 teaspoon, 67mg
Flour, corn, ½ cup, 2mg Soy flour, ½ cup, 47 mg
Flour, white, ½ cup, 9mg
Flour, white rice, ½ cup, 6mg
Sugar, ½ cup, 0mg

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.
Note on Accuracy of Oxalate Lists
This oxalate may be different than other oxalate lists you’ve found, or been given by your doctor. Oxalate is tricky. It is very difficult to
measure in food, and varies based on where the food was grown, soil, harvest time and even ripeness. It is impossible to know exactly
how much oxalate is in your food. Because of this, I highly recommend sticking with ONE list to avoid spending unnecessary time and
energy comparing the hundreds of oxalate lists out there.

This list is based on the oxalate list produced by Harvard Medical School in 2002. I have standardized the portions to make it easier to
compare foods. The Harvard list is widely recognized to be the most accurate and up to date by medical professionals. My colleagues
and I have seen this list lower urine oxalate in patients, therefore we recommend it.

Remember, diligently tracking the amount of oxalate you eat every day is not necessary for most people. Avoid the very high ones, eat
a variety of foods, get in your calcium, and chances are oxalate will fall into place.

All information provided by www.thekidneydietitian.org, including this oxalate list, is meant for educational purposes only. It should not be used
in place of, or to delay, medical advice from a medical professional.