A List of 112 Foods High In Oxalate (Oxalic Acid)

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Oxalate (oxalic acid) is an antinutrient found in a wide range of plant foods.

Although oxalate can be problematic for certain individuals, it is usually not a concern for most healthy people.

In fact, our body creates its own oxalate whether we eat it or not (1).

However, an excessive intake of oxalate can increase the risk of kidney stones.

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

Molecular Structure of Oxalate (Oxalic Acid).

It is notoriously difficult to find the accurate oxalate content of different foods. For this reason, this guide collates reliable data to provide a listing.

The data for this list primarily 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.

DrinkServing SizeOxalate Content
Hot Chocolate1 cup65 mg
Carrot Juice1 cup27 mg
V8 Juice1 cup18 mg
Tomato Juice1 cup14 mg
Brewed Tea1 cup14 mg
Rice Dream1 cup13 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

CondimentServing SizeOxalate Content
Miso1 cup40 mg
Stuffing1 cup36 mg
Tahini1 tbsp16 mg
Peanut Butter1 tbsp13 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 FruitServing SizeOxalate Content
Dried Pineapple½ cup30 mg
Dried Figs5 pieces24 mg
Dried Prunes5 prunes11 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

FruitServing SizeOxalate Content
Raspberries1 cup48 mg
Orange1 fruit29 mg
Dates1 date24 mg
Grapefruit1 fruit24 mg
Avocado1 fruit19 mg
Olives10 olives18 mg
Kiwi1 fruit16 mg
Tangerine1 Fruit10 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

FoodServing SizeOxalate Content
Rice Bran1 cup281 mg
Buckwheat Groats1 cup133 mg
Wheat Berries (cooked)1 cup98 mg
Corn Grits1 cup97 mg
Soy Flour1 cup94 mg
Bulgur (cooked)1 cup86 mg
Cocoa Powder4 tsp67 mg
Brown Rice Flour1 cup65 mg
Cornmeal1 cup64 mg
Millet (cooked)1 cup62 mg
Whole Grain Wheat Flour1 cup29 mg
Soy Protein Isolate1 oz (28 g)27 mg
Brown Rice (cooked)1 cup24 mg
Lasagna Pasta1 serving23 mg
All-Purpose Flour1 cup17 mg
Couscous1 cup15 mg
Spaghetti Pasta1 cup11 mg
White Rice Flour1 cup11 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

Wide Variety of Cereals High In Oxalates On Supermarket Aisle.

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

CerealServing SizeOxalate Content
Raisin Nut Bran1 cup57 mg
Multi-Bran Chex1 cup36 mg
Total Raisin Bran1 cup31 mg
Fiber One1 cup26 mg
100% Granola Oats Honey1 cup26 mg
Oatmeal Crisp w/ Almonds1 cup24 mg
Honey Nut Clusters1 cup23 mg
Low-Fat 100% Granola1 cup20 mg
Wheaties Raisin Bran1 cup11 mg

Kashi

CerealServing SizeOxalate Content
Go Lean1 cup18 mg
Good Friends1 cup13 mg
Puffed Kashi1 cup13 mg

Kellogg’s

CerealServing SizeOxalate Content
Raisin Square Mini-Wheats1 cup55 mg
All-Bran Original1 cup52 mg
Raisin Bran1 cup46 mg
Complete Wheat Bran Flakes1 cup45 mg
All-Bran Buds1 cup40 mg
Muesli Apple & Almond1 cup30 mg
Frosted Mini-Wheats1 cup28 mg
Raisin Bran Crunch1 cup27 mg
Low-Fat Granola Raisin1 cup24 mg
Mueslix1 cup23 mg
All-Bran Extra Fiber1 cup22 mg
Cracklin’ Oat Bran1 cup13 mg
Smart Start1 cup15 mg
Cocoa Krispies1 cup15 mg
Just Right Fruit & Nut1 cup13 mg

Post

CerealServing SizeOxalate Content
100% Bran1 cup75 mg
40% Bran1 cup48 mg
Spoonsize Shredded Wheat1 cup45 mg
Shredded Wheat1 cup42 mg
Cranberry Almond Crunch1 cup35 mg
Grape Nuts1 cup28 mg
Great Grains Crunch Pecan1 cup27 mg
Great Grains Raisin & Date1 cup25 mg
Banana Nut Crunch1 cup23 mg

Other

CerealServing SizeOxalate Content
Corn Grits1 cup97 mg
Red River Cereal1 cup52 mg
Nabisco Honey Shredded Wheat1 cup47 mg
Nabisco Shredded Wheat2 biscuits42 mg
Cream of Wheat1 cup18 mg
Farina Cereal1 cup16 mg

Nuts

Nuts contain a substantial amount of oxalate even in relatively small amounts.

Here is a look at the available data.

NutServing SizeOxalate Content
Almonds1 oz (28 g)122 mg
Cashew Nuts1 oz (28 g)49 mg
Mixed Nuts1 oz (28 g)39 mg
Peanuts1 oz (28 g)27 mg
Trail Mix1 oz (28 g)15 mg
Pistachios1 oz (28 g)14 mg
Pecans1 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 ProductServing SizeOxalate Content
Vegan Burger1 Patty24 mg
Tofu3.5 oz (100 g)13 mg
Soy Burger3.5 oz (100 g)12 mg

Vegetables (and Beans)

Bundle of Spinach Leaves Held Together By String.

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.

VegetableServing SizeOxalate Content
Spinach (cooked)1 cup1510 mg
Rhubarb1 cup1082 mg
Okra1 cup1014 mg
Spinach (raw)1 cup656 mg
Beet Greens1 cup500 mg
Red Swiss Chard1 cup420 mg
Green Swiss Chard1 cup347 mg
Beets1 cup152 mg
Navy Beans1 cup152 mg
Baked Potato w/ skin1 medium97 mg
Rutabaga1 cup62 mg
Turnip1 cup60 mg
Fava Beans1 cup40 mg
Bamboo Shoots1 cup35 mg
Tomato Sauce1 cup34 mg
Refried Beans1 cup32 mg
Parsnip1 cup30 mg
Red Kidney Beans1 cup30 mg
Sweet Potato1 cup28 mg
Carrots1 large carrot20 mg
Celery (cooked)1 cup10 mg
Collards1 cup10 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, kohlrabi, beet greens, and rhubarb.

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