High Oxalate Food Swaps!

All this month I have been discussing Oxalates in relation to kidney stones, and the possibility it may effect CKD. I did not get in as many topics as I would have liked, but if you look in the archives there is some really good information for you. The foods with the very highest oxalates, are either exotic foods, or foods considered super foods and are popular with Vegans, and Influencers. The list below is not complete, but will give you an idea that you don’t have to completely give up really healthy foods to avoid oxalates.

Fruits: The top 10 highest oxalate fruits are:

  1. Elderberry 105 mg per cup
  2. Indian Gooseberry 5996 per 1/2 cup other varieties have 15 mg per 1/2 cup
  3. Guava 50 mg
  4. Prickly Pear 1/2 cup boiled has 261 mg
  5. Raspberry 1 cup 50 mg
  6. Rhubarb 1/2 cup 541 mg
  7. Star Fruit 235 mg
  8. Pomegranate 1 medium fruit 99 mg
  9. Orange 29 mg
  10. Kiwis 19 mg Some others in this range are olives, grapefruit and goji berries.

Fruits with lower oxalates include apples, grapes, blueberries, apricot, peaches and bananas. A note about Avocados they have 19 mg per avocado. That is probably moderate if you eat a lot of avocados.

Vegetables with highest oxalates:

  1. Beet Greens 1 cup 500 mg Beets and beetroot are also high at 80 and 76
  2. Edamame per 2.5 oz cooked has 22 mg
  3. Fresh Express Mesclun Salad Mix 1/3 cup has 35 mg
  4. Okra 1/2 cup 57 mg
  5. Purslane Leaves 1/2 cup 165 mg
  6. Spinach cooked 1/2 cup 755 mg Spinach raw 1 cup 656 mg
  7. Swiss Chard 1 cup 350-429 mg
  8. Yams 1/2 cup 40 mg
  9. Turnip 1/2 cup mashed 30 mg
  10. Carrots raw 1/2 carrot 15 mg

Potatoes are also very high, but I can’t find them on my app. Some veggies to be mindful of are bamboo shoots, cassava, cayenne peppers, collard greens, and mung beans. If you like to eat salad choose romaine or iceberg. Broccoli, bell peppers, onions, cauliflower, zucchini, and corn are all lower in oxalates.

Beans etc:

  1. Black beans up to 72 mg per 1/2 cup
  2. Cannellini beans 1/2 cup 79 mg
  3. Great Northern Beans 1/2 cup 67 mg
  4. Lentils dried and boiled 1 cup 39 mg
  5. Navy Beans 1/2 cup 76 mg
  6. Red chili beans 1/2 cup 33 mg
  7. Soybeans 1 cup 96 mg
  8. White beans 1/2 cup 62 mg

If you like to eat this type of food, and there is no doubt they are healthy food, split peas, green peas are your best best in regard to oxalates. Chickpeas in a can are safe, but dried and boiled are high.

Nuts and Seeds:

  1. Almonds 1 oz 122 mg or roasted 1/2 cup 272 mg
  2. Brazil nut 1/2 cup 128 mg
  3. Cashew 1 oz 49-75 mg
  4. Chia Seeds 1 oz 192 mg
  5. Hazelnut 1/2 cup 103-140 mg
  6. Peanuts are high depending on roasted 53-137 mg peanut butter 1tbsp 13 mg
  7. Sesame Seeds 1 tbsp 342 mg
  8. Soynuts 1/4 cup 392 mg
  9. Walnuts 7 nuts 31 mg
  10. Tahini 1 tbsp 16 mg

For this category pistachios and sunflower seeds win. Pumpkin seeds, hemp seeds, and macademia nuts are also lower oxalate choices.

Meat: Virtually all meat is oxalate free

Dairy, unless it has chocolate in it is very low in oxalates.

Baking Ingredients:

  1. Almond flour 2 tbsp 60 mg Almond meal has a ton
  2. Amaranth flour 1/4 cup 76 mg
  3. Barley flour 1/2 cup 42 mg
  4. Brown rice and Buckwheat flour per 1 cup about 60 mg
  5. Chickpea flour 1/2 cup 39 mg
  6. Cocoa powder 4 tsp 68 mg
  7. Cornmeal 1 cup 64 mg
  8. Potato flour 1/2 cup 89 mg
  9. Quinoa flour 1/2 cup 140 mg
  10. White bean flour 1/2 cup 141 mg

For this category white whole purpose flour, even gluten free varieties are the best options if you are sensitive to oxalates. Whole wheat, is also fairly low,

If you would like to learn about any others such as sweets, spices, cereals, etc, use the contact form at the end of this post to send me a message.


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One thought on “High Oxalate Food Swaps!

  1. Pingback: My Top 10 Posts For 2021! – Health and Wellness

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