Oxalate is an organic compound in many leafy greens, vegetables, fruits, beans, grains, nuts, and seeds. Oxalate and oxalic acid are the two terms that are interchangeably used in nutrition science.
Your body can produce its oxalate as waste and get it from different foods in your diet. Oxalate found in plants is usually bound to minerals. Vitamin C is also broken down to oxalate in our body.
After consumption, oxalate can join with minerals to generate compounds like calcium and iron oxalate. This mostly happens in the colon.
However, it can also occur in the kidneys and other areas of the urinary tract. The majority of people pass these substances through their urine or stool.
However, these calcium oxalates are known to cause kidney stones. Your doctor might advise you to follow a low-oxalate diet if you are prone to kidney stones.
But for most people, the advantages of nutrient-rich, high-oxalate diets can outweigh the risks.
Oxalate Levels in Foods
The human mind relates it to various fruits, vegetables, meat, nuts and dairy products when it comes to food. That said, each group of food contains different levels of oxalate. For example, the amount of oxalate in certain vegetables will vary from that in fruits.
The same goes for the other food groups. For instance, you can take a look at the table below to have a better idea of the difference among food groups in terms of oxalate levels.
| Food | Serving size | Oxalate level | Oxalate |
|---|---|---|---|
| Avocadoes | 1 | Very High | 19 mg |
| Dates | 1 | Very High | 24 mg |
| Grapefruit | 1/2 | Very High | 12 mg |
| Kiwi | 1 | Very High | 16 mg |
| Banana | 1 fruit | Low | 3 mg |
| Black berries | ½ cup | Very Low | 2 mg |
| Blueberries | ½ cup | Very Low | 2 mg |
| Bamboo Shoots | 1 cup | Very High | 35 mg |
| Cherries | 1 cup | Low | 3 mg |
| Beets | ½ cup | Very High | 76 mg |
| Fava Beans | ½ cup | Very High | 57 mg |
| Navy Beans | ½ cup | Very High | 18 mg |
| Celery, raw | 1 stalk | Low | 3 mg |
| Kale | 1 cup chopped | Very Low | 2 mg |
| Mung Beans | ½ cup | Low | 3 mg |
| Mustard Greens | 1 cup chopped | Low | 4 mg |
| Dried Figs | 5 pieces | Very High | 24 mg |
| Pineapples | ½ cup | Very High | 30 mg |
| Prunes | ¼ cup or 5 prunes | High | 11 mg |
| Apples | 1 cup or 13 rings | Very Low | 2 mg |
| Apricots | 1 cup of halves | Low | 3 mg |
| Cranberries | ½ cup | Very Low | 1 mg |
| Ice cream | ½ cup | Little | 0 mg |
| Yogurt Products | 1 cup | Very Low | 2 mg |
| Cheese Products | 1 slice | Little | 0 mg |
| Eggs | 1 medium | Little | 0 mg |
| Milk | 1 cup | Moderate | 7 mg |
| Homemade cream sauce | 1 cup | Low | 3 mg |
High Oxalate Foods List
Oxalate-rich foods are harmless for some people, but those more prone to developing kidney stones should rely on a calcium-rich diet to prevent oxalates from building up in the body. Some of the high-oxalate foods are mentioned in the table below.
| Fruits | Vegetables | Nuts | Other Food Items |
|---|---|---|---|
| Avocadoes | Bamboo Shoots | Dried Figs | Tofu |
| Dates | Beets | Pineapples | Veggie Burger |
| Grapefruit | Fava Beans | Prunes | Soy Burger |
| Kiwi | Navy Beans | Apples | White Rice Flour |
| Orange | Okra | Apricots | All Purpose Flour |
| Raspberries | Olives | Cranberries | Brown Rice Flour |
These are some of the highest oxalate-containing foods. Since most foods have them, it is better to be mindful of them while consuming instead of eliminating them.
Low Oxalate Foods List
Sometimes, you can’t ignore food having slight oxalate content. On the other hand, those with health conditions, including kidney stones, can also consume these in fewer amounts.
For more information, go through the table below. It includes low oxalates vegetables, fruits and other food items.
| Fruits | Vegetables | Other Food Items |
|---|---|---|
| Apple Sauce | Bamboo Shoots | Homemade cream sauce |
| Banana | Beets | Plain Yogurt |
| Blackberries | Fava Beans | Fruit Yogurt |
| Blueberries | Navy Beans | Frozen Yogurt |
| Cherries | Celery, raw | American and Cheddar Cheese |
| Limes | Kale | Eggs |
| Pears | Mung Beans | Fat Free Milk |
| Pineapple | Mustard Greens | Whole Milk |
| Dates | Bamboo Shoots | Buttermilk |
Oxalates Content in Fruits
Many fruits contain oxalates, like avocados, bananas, dates, blackberries and blueberries. They are considered high oxalate-containing fruits, whereas dates among them are mainly used as a natural sweetener in cooking and baking.
| Fruits | Serving Size | Oxalate level | Oxalate content |
|---|---|---|---|
| Avocadoes | 1 | Very High | 19 mg |
| Dates | 1 | Very High | 24 mg |
| Banana | 1 fruit | Low | 3 mg |
| Black berries | ½ cup | Very Low | 2 mg |
| Blue berries | ½ cup | Very Low | 2 mg |
Oxalate Content in Vegetables
Some vegetables are loaded with oxalate, while many are moderate or low in content. However, raw vegetables are said to have high levels of soluble oxalate. The table below displays the oxalate content in vegetables.
| Vegetables | Serving Size | Oxalate level | Oxalate Value |
|---|---|---|---|
| Bamboo Shoots | 1 cup (cooked???) | Very High | 35 mg |
| Beets | ½ cup (chopped???) | Very High | 76 mg |
| Kale | 1 cup chopped | Very Low | 2 mg |
| Mung Beans | ½ cup | Low | 3 mg |
| Mustard Greens | 1 cup chopped | Low | 4 mg |
Oxalate in the Nuts Chart
Dry fruits are enriched with various minerals and vitamins. Consuming them helps you give stronger bones.
On the other hand, dry fruits also contain oxalate both in low and high amounts. Taking a look at the table below will help you know more.
Low Oxalate Diet
Since all the food groups have high, moderate or low oxalate, you can not avoid them. Even though you’re prone to kidney or calcium oxalate stones, you will have to consume foods with low oxalate content such as low oxalates fruits and vegetables.
However, there’s no proven source of a low oxalate diet in treating kidney stones, but it’s said this diet is more beneficial in treating autism or autoimmune disorder. Still, there’s no relevant source to support this information.
Wrapping Up
Until now, you must have learned about oxalates and where they come from. Food groups, ranging from fruits and vegetables to dairy and nuts, all contain high, moderate or low amounts. We hope this article helps you know which foods are right for you to consume.