What Foods Are High In Oxalate?

foods high in oxalate

Oxalate, which is also called oxalic acid, is a chemical that is naturally found in some foods and is also made by the body as waste. Oxalate-rich foods are usually good for you, but they can be dangerous for people who have kidney disease or a history of getting kidney stones. This article will talk about foods that are high in oxalate and give you ways to keep from getting kidney stones.

What are Oxalates?

Oxalates, also known as oxalic acid, are chemicals that plants naturally make. They can be taken in through food or made by the body. Foods that are high in oxalates, like leafy greens and beans, are also high in nutrients that are good for you. However, when oxalates leave the body, they link to calcium, which makes people more likely to form kidney stones.

Foods High in Oxalates

Foods High in Oxalates

If you are worried about how much oxalate you are taking in, you should know what foods are high in it. To give you some examples:

  1. Spinach: When cooked, a half-cup of spinach has 755 milligrams of oxalates, making it a very healthy leafy green. Even though it has many vitamins and minerals, it also has a lot of oxalate.
  2. Soy products: People who eat only plants often get their protein from soy goods like firm tofu, soy milk, and yogurt. But they also have a lot of oxalates. For example, 3 ounces of hard tofu has 235 milligrams of oxalates.
  3. Almonds: There are a lot of vitamins and minerals in almonds, but they also have a lot of oxalates. There are 122 milligrams of oxalates in an ounce of almonds, which is about 22 nuts.
  4. Potatoes: Many people eat potatoes every day, but one medium-sized baked potato has 97 milligrams of oxalates in it. The skin of the potato has most of the oxalate. The skin also has healthy nutrients like bacteria and vitamins.
  5. Beets: While beets are a great source of nutrients like folate and manganese, they are also one of the veggies with the most oxalates—about 152 milligrams per cup.
  6. Navy beans: Legumes are a great food to eat because they give you energy, fiber, and other important nutrients. However, 76 milligrams of oxalates are found in half a cup of navy beans.
  7. Raspberries: Many fruits have oxalates in them, but raspberries have 48 milligrams of oxalates per cup, making them high-oxalate fruit.
  8. Dates: Dates are a type of dried fruit that is very healthy and is often used to add sweetness to food. There is a lot of sugar and oxalates in them, though. One date has 24 milligrams of oxalates.

It’s important to remember that even though these foods have a lot of oxalates, they are also good for you in many ways. Choosing to add them to your diet should depend on your personal health situation and the advice of a medical worker.

Risks of High Oxalate Intake

Risks of High Oxalate Intake

Increased Risk of Kidney Stones

One of the main worries about eating a lot of oxalate is that it can lead to more kidney stones. High amounts of oxalate make it more likely for it to bind with calcium, which can cause kidney stones to form. Some people are more likely than others to get kidney stones, but about 1 in 10 people will get them regardless.

Lower Mineral Absorption

A lot of oxalates can make it hard for the body to absorb minerals, and they can also cause kidney stones. Oxalates can attach to minerals like calcium and stop the body from absorbing them in the digestive system. This can make it harder for the body to get nutrients that are good for it generally. It’s important to remember that oxalate buildup can be caused by other things as well, like gut health and drug use.

Managing Oxalate Intake

Managing Oxalate Intake

You might not always be able to avoid foods that are high in oxalates, but there are things you can do to control your oxalate levels and lower your risk of getting kidney stones. Here are some ideas:

1. Balance High-Oxalate Foods with Other Fruits and Vegetables

It is important to eat a variety of fruits and veggies along with foods that are high in oxalate to keep your health in check and your nutrients balanced. Eat a choice of foods that are high in nutrients to get a lot of different vitamins and minerals.

2. Stay Hydrated

If you drink enough water and other fluids, they can help flush out extra oxalates from your body. An ideal amount of liquid to drink each day is 10–12 glasses, or 2 liters. Of these, 5–6 glasses should be water. For good kidney health, it’s important to stay hydrated.

3. Consume Sufficient Calcium

In spite of what most people think, getting enough calcium is very important for keeping kidney stones from forming. During digestion, calcium links to oxalates and stops the body from absorbing them. Aim to get 800 to 1200 mg of calcium every day by eating low-fat cheese, yogurt, leafy greens, and other calcium-rich foods.

4. Limit Sodium and Sugar Intake

Diets that are high in sugar and sodium can make kidney stones more likely to form. To keep your kidneys healthy, you should limit how much of these drugs you take. Choose foods that are low in salt and try not to eat too much sugar.

5. Moderate Vitamin C Intake

Even though vitamin C is an important nutrient, eating too much of it (more than 500 mg) can cause the body to make more oxalic acid. If you are more likely to get kidney stones, you should limit how much vitamin C you take and talk to a doctor about the right amount.

6. Cook High-Oxalate Vegetables

Vegetables that are high in oxalate can have less of it if you cook them. Especially good at lowering oxalate levels is boiling veggies. You might want to use cooking ways that lower the amount of oxalate in your food.

food alternatives

Low-Oxalate Food Alternatives

If you are on a low-oxalate diet or want to cut down on the amount of oxalate you eat, there are foods that you can eat instead of those that are high in oxalate. These other options are just as healthy, but they have less oxalate. To give you some examples:

  1. Kale and Bok Choy: These greens are great alternatives to spinach because they are high in nutrients and have only 2 or 1 milligram of oxalates per cup.
  2. Cashews, Peanuts, and Walnuts: If you don’t want to eat almonds, you can choose cashews, peanuts, or walnuts instead. There are about 30 milligrams of oxalates per ounce of these nuts, which is a little less than other nuts.
  3. Pumpkin and Sunflower Seeds: If you like to snack on seeds, you can switch out soy seeds for pumpkin or sunflower seeds. Each ounce of them has less than 2 milligrams of oxalates. They are also high in protein, magnesium, and vitamin E.
  4. sweet potatoes: Instead of a regular fried potato, try a sweet potato. They have more vitamins and minerals and only 28 milligrams of oxalates per cup.
  5. Broccoli: One cup of broccoli has only 2 milligrams of oxalates, making it a tasty low-oxalate veggie. Plus, it has a lot of fiber, protein, and other good things for you.
  6. Kidney Beans: Kidney beans are a good choice instead of navy beans because they only have 15 milligrams of oxalates per half-cup. They also have a lot of fiber and protein.
  7. Blueberries and Blackberries: If you want to lower your oxalate diet, mix blueberries, blackberries, and raspberries together. There are only 4 milligrams of oxalates in a cup of blueberries and strawberries, and they are full of antioxidants.
  8. Dried Figs: If you want something sweet that has less oxalate, try dried figs instead of dates. Dates have five times as much oxalate as dried figs. Dried figs are also high in fiber, potassium, iron, and calcium.


When we’re trying to figure out what to do about our health, the idea of oxalates is a gentle reminder that even the most natural parts need our care. A very important thing to understand is that oxalates, which are naturally found in some foods and in our bodies, can be harmful, especially for people who have kidney disease or a history of kidney stones.

It becomes challenging when you try to balance between enjoying a healthy, well-balanced meal and lowering the risks that might happen. One important part of this article is learning about the oxalate content in foods and taking steps to control your intake.

However, it is very important to get help from a healthcare professional during this complicated trip. Their personalized help, which is based on each person’s unique health, is like a lighthouse. It turns understanding into steps that can be taken, making sure that our quest for well-being is not only guided by the knowledge of health professionals but also supported by them.

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