Health Library

Low-Oxalate Diet

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 does not work for everyone. You can still get all the nutrients you need without having too many oxalates.

The Basics

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 should not 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.

Eating Guide

This chart lists foods that are low or moderate in oxalates. People with calcium stones will also need to lower sodium.

Foods Low in Sodium or Oxalate Foods You Can Eat
Drinks

Coffee, fruit and veggie juice (using the recommended veggies), fruit punch
Fruits

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
Veggies

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
Breads, Cereals, Grains

Egg noodles, rye bread, cooked and dry cereals without nuts or bran, crackers with unsalted tops, white or wild rice
Meat, Meat Replacements, Fish, Poultry

Meat, fish, poultry, eggs, egg whites, egg replacements
Soup

Homemade soup (using the recommended veggies and meat), low-sodium bouillon, low-sodium canned
Desserts

Cookies, cakes, ice cream, pudding without chocolate or nuts, candy without chocolate or nuts
Fats and Oils

Butter, margarine, cream, oil, salad dressing, mayo
Other Foods

Unsalted potato chips or pretzels, herbs (like garlic, garlic powder, onion powder), lemon juice, salt-free seasoning blends, vinegar
Other Foods Low in Oxalate Foods You Can Eat
Drinks

Beer, cola, wine, buttermilk, lemonade or limeade (without added vitamin C), milk
Meat, Meat Replacements, Fish, Poultry

Lunch meat, ham, bacon, hot dogs, bratwurst, sausage, chicken nuggets, cheddar cheese, canned fish and shellfish
Soup

Tomato soup, cheese soup
Other Foods

Coconuts, lemon or lime juices, sugar or sweeteners, jellies or jams (from the recommended list)
Moderate-Oxalate Foods Foods to Limit
Drinks

Fruit and veggie juices (from the list below), chocolate milk, rice milk, hot cocoa, tea
Fruits

Blackberries, blueberries, black currants, cherries (sour), fruit cocktail, mangoes, orange peel, prunes, purple plums
Veggies

Baked beans, carrots, celery, green beans, parsnips, summer squash, tomatoes, turnips
Breads, Cereals, Grains

White bread, cornbread or cornmeal, white English muffins, saltine or soda crackers, brown rice, vanilla wafers, spaghetti and other noodles, firm tofu, bagels, oatmeal
Meat/meat replacements, fish, poultry

Sardines
Desserts

Chocolate cake
Fats and Oils

Macadamia nuts, pistachio nuts, English walnuts
Other Foods

Jams or jellies (made with the fruits above), pepper
High-Oxalate Foods Foods to Avoid
Drinks

Chocolate drink mixes, soy milk, Ovaltine, instant iced tea, fruit juices of fruits listed below
Fruits

Apricots (dried), red currants, figs, kiwi, plums, rhubarb
Veggies

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
Breads, Cereals, Grains

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
Meat/meat replacements, fish, poultry

Dried beans, peanut butter, soy burgers, miso
Desserts

Carob, chocolate, marmalades
Fats and Oils

Nuts (peanuts, almonds, pecans, cashews, hazelnuts), nut butters, sesame seeds, tahini paste
Other Foods

Poppy seeds

Tips

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.
  • Do not 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).

Resources

Eat Right—American Academy of Nutrition and Dietetics
http://www.eatright.org

The Oxalosis and Hyperoxaluria Foundation
http://www.ohf.org

Canadian Resources

Dietitians of Canada
http://www.dietitians.ca

The Kidney Foundation of Canada
http://www.kidney.ca

References

Diet and kidney stones. National Kidney Foundation website. Available at: https://www.kidney.org/atoz/content/diet. Accessed July 26, 2021.

Eating, diet, and nutrition for kidney stones. National Institute of Diabetes and Digestive and Kidney Diseases website. Available at: https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/eating-diet-nutrition. Accessed July 26, 2021.

Kidney stones. EBSCO Nursing Reference Center website. Available at: https://www.ebscohost.com/nursing/products/nursing-reference-center. Accessed July 26, 2021.