Foods high and low in Oxalates AKA Oxalyic Acid

Oxalates (oxalic acid) are naturally occurring compounds found in many plant-based foods. They are considered anti-nutrients because they can bind to minerals like calcium and iron, reducing their absorption in the body. High levels of oxalates can contribute to the formation of kidney stones, particularly calcium oxalate stones, which are the most common type.

https://en.wikipedia.org/wiki/Oxalate

Below is a comprehensive overview of oxalates, including their sources, health effects, and strategies to manage their intake. Oxalates are naturally occurring compounds found in many plant-based foods and can bind to minerals like calcium and iron, potentially reducing their absorption in the body. High levels of oxalates may contribute to the formation of kidney stones, particularly calcium oxalate stones.

High-Oxalate Foods:

Vegetables: Spinach, Swiss chard, beet greens, rhubarb, okra, parsley, kale (moderate), collard greens, purslane.
Fruits: Starfruit, figs, kiwi, blackberries, raspberries, pomegranate, oranges (moderate), tangerines (moderate).
Nuts & Seeds: Almonds, cashews, peanuts, walnuts, pistachios, chia seeds, sesame seeds.
Legumes & Grains: Soybeans & soy products (tofu, tempeh), lentils, navy beans, black beans, whole wheat, brown rice.
Other: Cocoa powder & dark chocolate, tea (especially black and green), coffee (moderate), sweet potatoes, beets, carrots.

Low-Oxalate Foods:

Vegetables: Cauliflower, cabbage, broccoli, zucchini, cucumber, mushrooms, iceberg lettuce, romaine lettuce, bell peppers, radishes.
Fruits: Apples, bananas, blueberries, cherries, grapes, peaches, pineapple, watermelon, strawberries (moderate), honeydew melon.
Dairy & Animal Products: Milk, cheese, yogurt, butter, eggs, chicken, beef, fish, pork.
Nuts & Seeds: Macadamia nuts, walnuts (moderate), flaxseeds, pumpkin seeds, sunflower seeds (moderate).
Grains & Legumes: White rice, quinoa, cornmeal, oats (moderate), barley, lentils (moderate).
Other: Olive oil, coconut oil, white bread, pasta, herbal teas (e.g., chamomile, peppermint).

Health Effects of Oxalates:

Kidney Stone Formation: Oxalates can bind with calcium in the kidneys, forming calcium oxalate crystals, which may develop into stones. Drinking plenty of water and consuming calcium-rich foods can help prevent stone formation.
Mineral Absorption Interference: Oxalates bind with minerals, reducing the absorption of calcium, iron, and magnesium, which can be a concern for individuals with osteoporosis or iron deficiency anemia.
Gut Health & Microbiome: Some gut bacteria, like Oxalobacter formigenes, help break down oxalates. Antibiotics and poor gut health can reduce these bacteria, increasing oxalate-related risks.

Strategies to Reduce Oxalate Intake:

Cooking Methods: Boiling, steaming, and soaking can reduce oxalate levels in foods.
Pairing with Calcium: Consuming oxalate-rich foods with calcium (e.g., dairy) helps prevent absorption in the gut.
Hydration: Drinking plenty of water helps flush out oxalates from the kidneys.
Probiotics & Gut Health: Supporting beneficial gut bacteria may help break down oxalates naturally.

For individuals prone to kidney stones or concerned about oxalate intake, it’s advisable to consult with a healthcare professional or registered dietitian to tailor dietary choices appropriately.

Sources of Oxalates in Food

Oxalates are present in a variety of foods, including:

High-Oxalate Foods

Vegetables: Spinach, Swiss chard, beet greens, rhubarb
Nuts & Seeds: Almonds, cashews, peanuts, sesame seeds
Fruits: Starfruit, figs, raspberries, kiwi
Legumes: Soybeans, lentils
Grains: Buckwheat, quinoa
Cocoa & Tea: Dark chocolate, black tea, green tea

Low-Oxalate Foods (Safer for Those Prone to Kidney Stones)

Vegetables: Cauliflower, cabbage, cucumbers, zucchini
Fruits: Apples, bananas, cherries, melons
Proteins: Eggs, meat, fish, dairy (calcium helps reduce oxalate absorption)
Grains: White rice, oats, corn-based products

Health Effects of Oxalates

Kidney Stone Formation

Oxalates can bind with calcium in the kidneys, forming calcium oxalate crystals, which can develop into stones.
Drinking plenty of water and consuming calcium-rich foods can help prevent stone formation.

Mineral Absorption Interference

Oxalates bind with minerals, reducing the absorption of calcium, iron, and magnesium.
This can be a concern for individuals with osteoporosis or iron deficiency anemia.

Gut Health & Microbiome

Some gut bacteria, like Oxalobacter formigenes, help break down oxalates.
Antibiotics and poor gut health can reduce these bacteria, increasing oxalate-related risks.

How to Reduce Oxalate Intake

Cooking Methods: Boiling, steaming, and soaking can reduce oxalate levels in foods.
Pairing with Calcium: Consuming oxalate-rich foods with calcium (e.g., dairy) helps prevent absorption in the gut.
Hydration: Drinking plenty of water helps flush out oxalates from the kidneys.
Probiotics & Gut Health: Supporting beneficial gut bacteria may help break down oxalates naturally.

Food chart with Oxalate levels

Food	Oxalate Level
Spinach	High
Swiss Chard	High
Beet Greens	High
Almonds	High
Cashews	High
Peanuts	High
Dark Chocolate	High
Black Tea	High
Rhubarb	High
Soybeans	High
Lentils	Medium
Buckwheat	Medium
Quinoa	Medium
Starfruit	Medium
Raspberries	Medium
Kiwi	Medium
Figs	Medium
Cauliflower	Low
Cabbage	Low
Cucumbers	Low
Zucchini	Low
Apples	Low
Bananas	Low
Cherries	Low
Melons	Low
Eggs	Low
Meat	Low
Fish	Low
Dairy (Milk, Cheese)	Low
White Rice	Low
Oats	Low

Foods High in Oxalates

Here’s a list of foods high in oxalates, categorized by type:

Vegetables:

Spinach
Swiss chard
Beet greens
Rhubarb
Okra
Parsley
Kale (moderate)
Collard greens
Purslane

Fruits:

Starfruit
Figs
Kiwi
Blackberries
Raspberries
Pomegranate
Oranges (moderate)
Tangerines (moderate)

Nuts & Seeds:

Almonds
Cashews
Peanuts
Walnuts
Pistachios
Chia seeds
Sesame seeds

Legumes & Grains:

Soybeans & soy products (tofu, tempeh)
Lentils
Navy beans
Black beans
Whole wheat
Brown rice

Other:

Cocoa powder & dark chocolate
Tea (especially black and green)
Coffee (moderate)
Sweet potatoes
Beets
Carrots

Oxalates can contribute to kidney stone formation in susceptible individuals, so those at risk may need to moderate their intake or pair these foods with calcium to help reduce oxalate absorption.

Foods Low in Oxalates

Here’s a list of common foods low in oxalates, categorized by type:

Vegetables (Low Oxalate)

Cauliflower
Cabbage
Broccoli
Zucchini
Cucumber
Mushrooms
Iceberg lettuce
Romaine lettuce
Bell peppers
Radishes

Fruits (Low Oxalate)

Apples
Bananas
Blueberries
Cherries
Grapes
Peaches
Pineapple
Watermelon
Strawberries (moderate)
Honeydew melon

Dairy & Animal Products (Naturally Low in Oxalates)

Milk
Cheese
Yogurt
Butter
Eggs
Chicken
Beef
Fish
Pork

Nuts & Seeds (Low Oxalate Options)

Macadamia nuts
Walnuts (moderate)
Flaxseeds
Pumpkin seeds
Sunflower seeds (moderate)

Grains & Legumes (Lower Oxalate Options)

White rice
Quinoa
Cornmeal
Oats (moderate)
Barley
Lentils (moderate)

Other Low-Oxalate Foods

Olive oil
Coconut oil
White bread
Pasta
Herbal teas (e.g., chamomile, peppermint)

These foods are often recommended for individuals who need to follow a low-oxalate diet, especially those prone to kidney stones.