What Are Oxalates?
Oxalates are substances found in plants, animals, and humans.
Why Should I Follow This Diet?
In the body, oxalates come together with calcium and iron to make crystals. In most people, these crystals leave the body in urine. For some people, they can grow into kidney stones. This diet may lower the risk of certain types of kidney stones.
Each person's body absorbs oxalates differently. This diet doesn't work for everyone. You can still get all the nutrients you need without having too many oxalates. Talk to a dietitian.
The diet limits oxalates to 50 milligrams (mg) each day. They are found in many foods. You will need to learn which foods you can limit and which foods you shouldn't eat.
It is hard to tell how many oxalates are in foods you eat using current standards. It can vary by food, cooking, processing, and growing factors.
This chart lists foods that are low or moderate in oxalates. If you have calcium stones, you will need to lower sodium, too.
Coffee, fruit and veggie juice (using the recommended veggies), fruit punch
Apples, apricots (fresh or canned), avocado, bananas, cherries (sweet), cranberries, grapefruit, red or green grapes, lemon and lime juice, melons, nectarines, papayas, peaches, pears, pineapples, oranges, strawberries (fresh), tangerines
Artichokes, asparagus, bamboo shoots, broccoli, brussels sprouts, cabbage, cauliflower, chayote squash, chicory, corn, cucumbers, endive, lettuce, lima beans, mushrooms, onions, peas, peppers, potatoes, radishes, rutabagas, zucchini
Egg noodles, rye bread, cooked and dry cereals without nuts or bran, crackers with unsalted tops, white or wild rice
Meat, fish, poultry, eggs, egg whites, egg replacements
Homemade soup (using the recommended veggies and meat), low-sodium bouillon, low-sodium canned
Cookies, cakes, ice cream, pudding without chocolate or nuts, candy without chocolate or nuts
Butter, margarine, cream, oil, salad dressing, mayo
Unsalted potato chips or pretzels, herbs (like garlic, garlic powder, onion powder), lemon juice, salt-free seasoning blends, vinegar
Beer, cola, wine, buttermilk, lemonade or limeade (without added vitamin C), milk
Lunch meat, ham, bacon, hot dogs, bratwurst, sausage, chicken nuggets, cheddar cheese, canned fish and shellfish
Tomato soup, cheese soup
Coconuts, lemon or lime juices, sugar or sweeteners, jellies or jams (from the recommended list)
Fruit and veggie juices (from the list below), chocolate milk, rice milk, hot cocoa, tea
Blackberries, blueberries, black currants, cherries (sour), fruit cocktail, mangoes, orange peel, prunes, purple plums
Baked beans, carrots, celery, green beans, parsnips, summer squash, tomatoes, turnips
White bread, cornbread or cornmeal, white English muffins, saltine or soda crackers, brown rice, vanilla wafers, spaghetti and other noodles, firm tofu, bagels, oatmeal
Macadamia nuts, pistachio nuts, English walnuts
Jams or jellies (made with the fruits above), pepper
Chocolate drink mixes, soy milk, Ovaltine, instant iced tea, fruit juices of fruits listed below
Apricots (dried), red currants, figs, kiwi, plums, rhubarb
Beans (wax, dried), beets and beet greens, chives, collard greens, eggplant, escarole, dark greens of all kinds, leeks, okra, parsley, rutabagas, spinach, Swiss chard, tomato paste, watercress
Amaranth, barley, white corn flour, fried potatoes, fruitcake, grits, soybean products, sweet potatoes, wheat germ and bran, buckwheat flour, All Bran cereal, graham crackers, pretzels, whole wheat bread
Dried beans, peanut butter, soy burgers, miso
Carob, chocolate, marmalades
Nuts (peanuts, almonds, pecans, cashews, hazelnuts), nut butters, sesame seeds, tahini paste
Be aware of how many grams of oxalates you are eating. Think about meeting with a dietitian.
Here are more tips to help stop you from getting kidney stones:
- Drink plenty of fluids each day.
- Don't take large doses of vitamin C pills (limit to less than 1,000 mg/day).
- Keep protein below 80 grams/day.
- Eat a low-salt diet (less than 2,000 mg/day).
- Reviewer: EBSCO Medical Review BoardDianne Scheinberg Rishikof MS, RD, LDN
- Review Date: 12/2018 -
- Update Date: 12/05/2018 -