Foods High in Oxalates

Medically Reviewed by Zilpah Sheikh, MD on July 18, 2024
Written by Jody Braverman
5 min read

Oxalates, also known as oxalic acid, are naturally occurring compounds in plants. You eat them in food, and your body makes them as well. 

Leafy greens, legumes, and other foods high in oxalates are rich in nutrients. But because oxalates bind to calcium as they leave your body, they can increase the risk of kidney stones in some people. 

If you’re prone to kidney stones or have kidney disease, your doctor may recommend you follow a low-oxalate diet. But for most people, the benefits of nutrient-dense, high-oxalate foods outweigh their risks. 

High-oxalate foods include:

1. Spinach

Leafy greens like spinach contain many vitamins and minerals, but they’re also high in oxalates. A half-cup of cooked spinach contains 755 milligrams.

2. Soy products

Products made from soybeans are excellent sources of protein and other nutrients, especially for people on a plant-based diet. But they are also high in oxalates. A 3-ounce serving of firm tofu has 235 milligrams, while 1 cup of soy milk or yogurt can have up to 336 milligrams per serving. 

3. Almonds 

Almonds are a concentrated source of vitamins and minerals, yet they are also high in oxalates. One ounce of almonds, or about 22 nuts, contains 122 milligrams of oxalates.

4. Potatoes

A medium baked potato has 97 milligrams of oxalates. Much of this content is in the potato’s skin, which also contains high levels of nutrients like fiber, vitamin C, and B vitamins. 

5. Beets

Beets are an excellent source of nutrients like folate and manganese. At 152 milligrams per cup, they’re also one of the vegetables highest in oxalates. 

6. Navy beans

Legumes are a great way to add protein, fiber, and other nutrients to any meal. But if you’re managing your oxalate levels, navy beans are on the high end with 76 milligrams per half-cup.

7. Raspberries

Many fruits contain some oxalates, like avocados, oranges, and grapefruit, but raspberries are considered a high-oxalate food with 48 milligrams per cup.

8. Dates

Dates are highly nutritious dried fruits often used as a sweetener in cooking and baking. Date are high in sugar as well as oxalates, with one date containing 24 milligrams.

High oxalate levels, medically known as hyperoxaluria, can cause problems in a few ways:

Kidney stones. The biggest concern is the increased risk of kidney stones. Oxalate binds with calcium in the urine, and when levels are high, hard crystals that become kidney stones can form. These stones can be very painful as they pass through the urinary tract.

Nutrient absorption. Excess oxalate can interfere with the absorption of essential minerals like calcium and magnesium from your food.This can lead to a lack of these important nutrients.

Oxalosis. In severe cases, high oxalate levels can lead to a condition called oxalosis.This happens when oxalate builds up in organs and tissues throughout the body, potentially causing damage to bones, blood vessels, the eyes, and even the heart.

It's important to note that not everyone with high oxalate intake will have problems. Some people get rid of oxalate better than others. But if you're prone to kidney stones or have a history of kidney disease, reducing oxalate intake can be a helpful way to manage your health

 

There are things you can do to help lower your high oxalate levels and lessen the problems they can cause: 

  • Balance high-oxalate foods with other fruits and vegetables to help ensure good health.
  • Drink enough water to help your body flush out excess oxalates.
  • Get the recommended amount of calcium.
  • Limit sodium and sugar intake, which may contribute to kidney stones at high levels.
  • Get the recommended amount of vitamin C. Too much can increase oxalic acid production in your body.
  • Cook high-oxalate vegetables to lower their oxalate content. 

Note that you only need to take these steps if your doctor advises you to. Foods high in oxalates are healthy for you, so you don't want to limit them unless you really need to. 

Most people get between 200 and 300 milligrams of oxalates daily. If you’re at risk of kidney stones, experts suggest getting less than 100 milligrams a day. If you're at a very high risk of kidney stones, you might need to limit oxalates to 50 milligrams a day. 

That might seem impossible. But there are healthy foods you can add to your diet that are low in oxalates. 

1. Kale and bok choy

Kale and bok choy are nutrient-rich greens with just 2 milligrams and 1 milligram of oxalates per cup, respectively. 

2. Cashews, peanuts, and walnuts

Compared to almonds, nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates – about 30 milligrams per ounce. 

3. Pumpkin and sunflower seeds

An ounce of pumpkin and sunflower seeds contains less than 2 milligrams of oxalates. They’re also a good source of vitamin E, magnesium, and protein. 

4. Sweet potatoes

You can swap your baked potatoes for sweet potatoes, which are higher in most vitamins and minerals and only have 28 milligrams of oxalates per cup. 

5. Broccoli

Broccoli is a delicious low-oxalate vegetable at just 2 milligrams per cup. It’s also a good source of fiber and protein and contains many important nutrients and vitamins.

6. Kidney beans

Kidney beans are a good substitute for navy beans, with only 15 milligrams per half-cup. They’re also a rich source of protein and fiber. 

7. Blueberries and blackberries

Mix other berries in with your raspberries to reduce your oxalate intake. Blueberries and blackberries have only 4 milligrams of oxalates per cup. They’re also rich in antioxidants, which can help prevent diseases such as heart disease and cancer.

8. Dried figs

For a sweet fix that’s lower in oxalates, try dried figs, which have one-fifth of the dates’ content. They’re also high in fiber, potassium, iron, and calcium.

High-oxalate foods are generally high in nutrients. Most people don't need to limit these foods, but your doctor may recommend it if you are at risk of kidney stones. The good news is that there are plenty of healthy foods that are low in oxalates. 

Are eggs high in oxalates?

Eggs do not contain oxalates. 

Is tea high in oxalates?

Yes, tea is high in oxalates.

How can you flush oxalates out of the body?

Drinking water and staying hydrated is the best way to help oxalates leave your body.