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Oxalates
Dietary guidelines for oxalates
Lower your oxalate consumption
Eating a lot of high-oxalate foods can cause high levels of urinary oxalate, which can increase your risk of stone formation. High urinary oxalate can also be caused by certain digestive disorders or by chronic low intake of calcium. If your doctor has told you to restrict your consumption of oxalate-rich foods, the table below can help you identify those with the highest oxalate values. Oxalates are common in many plant foods.
| OXALATE-RICH FOODS1 | ||
|---|---|---|
| FOOD ITEM | SERVING SIZE | OXALATE CONTENT (mg/serving) |
| Spinach, cooked | ½ cup | 755 |
| Spinach, raw | 1 cup | 656 |
| Rhubarb | ½ cup | 541 |
| Rice bran | 1 cup | 281 |
| Almonds | 1 ounce or 22 kernels | 122 |
| Miso soup | 1 cup | 111 |
| Baked potato with skin | 1 medium | 97 |
| Corn grits | 1 cup | 97 |
| Bulgur, cooked | 1 cup | 86 |
| Beets | ½ cup | 76 |
| Navy beans | ½ cup | 76 |
| Cocoa powder | 4 teaspoons | 67 |
| Hot chocolate (homemade) | 1 cup | 65 |
| Bran flakes with raisins | 1 cup | 57 |
- Harvard School of Public Health Nutrition Department [Internet]. Oxalate table of foods [cited 2010 Nov 23]. Available at: http://regepi.bwh.harvard.edu/health/Oxalate/files.
This information is intended to augment, not replace, the advice of your doctor. If you have any questions about this content, please talk to your doctor.
