Very Low Oxalate Foods
The following foods contain about 0-1 mg of oxalates for a normal serving size.
- agave nectar, 1 tablespoon
- anchovies
- apple cider vinegar, 1 tablespoon
- baking soda
- balsamic vinegar
- coconut aminos, 1 teaspoon
- coconut milk and dried shredded coconut
- coconut nectar and coconut sugar, 1 teaspoon
- date sugar, 1 teaspoon
- gelatin
- horseradish
- hot sauce
- kim chee, 2 tablespoons
- maple syrup
- Dijon or yellow mustard, 1 tablespoon
- mustard powder
- pepper
- pickle relish, 1 tablespoon
- rice vinegar
- sea salt
- spices: white pepper, red chili powder, saffron
- vanilla extract
- wasabi paste
- wine vinegar
- butter
- cocoa butter
- coconut oil
- olive oil
- sesame oil
- apples, 1/2 cup
- avocado, 2 to 3 slices
- coconut
- cranberries, 1/2 cup
- dates
- figs
- grapes, green, 1 cup
- lemon juice, 1 cup
- lime juice, 1 cup
- melon, 1/2 cup
- olives, 1
- plums
- passion fruit
- basil
- bay leaves
- chives
- cilantro
- dill weed
- garlic
- ginger
- parsley
- rosemary
- sage
- tarragon
- thyme
- alfalfa sprouts
- arugula
- bok choy
- broccoli, 1/2 cup
- cabbage, boiled, 1/2 cup
- cauliflower, cooked, 1/2 cup
- corn, 1/2 cup
- cucumbers, 1/4 of 1
- kohlrabi
- mushrooms
- onions: white and yellow
- peppers, small, sweet
- pumpkin
- radish
- romaine lettuce, 1/2 to 1 cup
- seaweeds: kombu, wakame
- cornstarch, 1 tablespoon
- cricket flour
- cellophane noodles, 1/2 cup
- Pad Thai rice noodles, 1/2 cup
- flax seeds and flax seed meal, 1 tablespoon
- red lentils, cooked
- peas
- bacon and turkey bacon
- beef
- buffalo
- chicken
- fish: flounder, haddock, salmon, sardines, tuna, scallops, crab (2 oz), shrimp
- lamb
- pork
- turkey
- most wild game: deer, elk, moose, rabbit etc.
- most cheese: blue, cheddar, cream cheese, fontina, goat cheese, Gruyere, ricotta, jack, mozzarella, romano, pecorino
- half and half, heavy cream
- kefir, buttermilk, sour cream
- milk, goat’s milk
Very Low Oxalate Foods
The following foods contain about 1.1 to 5 mg of oxalates for a normal serving size.
- apple butter, 2 tablespoons
- brown rice syrup, 1 tablespoon
- capers, 2 tablespoons
- coconut aminos, 1 tablespoon
- coconut flour, 1/4 to 1/2 cup, sources vary
- coconut sugar, 1 tablespoon
- corn starch, 1/2 cup
- cream of tartar
- date sugar, 1 tablespoon
- flax seed meal, 2 tablespoons
- garbanzo bean flour, 1/4 to 1/2 cup, sources vary
- green chilies, 2 tablespoons
- guar gum
- honey, 1 tablespoon
- molasses, 1 tablespoon
- nutritional yeast, 3 tablespoons
- olives, 1
- polenta , 1/4 cup
- potato starch, 1/4 cup
- psyllium husk, 1 tablespoon
- rice flour, 1/2 cup
- red miso paste, but avoid commercially made miso soup
- salsa, 2 tablespoons
- soy sauce, 1 tablespoon
- spices, dried, 1/2 teaspoon or less: cardamom, chili powder, nutmeg, dried orange peel, paprika, black pepper, sumac, cayenne pepper
- spices, dried, 1 teaspoon: garlic, ginger, red pepper flakes, mace, onion powder
- sweet potato flour, 1/2 cup
- tomato paste, 1 teaspoon, or possibly up to 1 tablespoon
- vinegar
- water chestnut flour, 1/2 cup
- yeast, active dry
- African red bush tea
- black tea: English Breakfast, Darjeeling, Oolong
- chai black tea
- chicory root tea (herbal coffee)
- dandelion root tea
- decaf coffee
- ginger tea
- green tea
- kombucha, 8 oz, cranberry flavor was tested, so be cautious with other flavors
- mint tea
- rooibos
- tulsi tea
- macadamia nut oil, 1 tablespoon
- red palm oil
- apples (1 medium size): Gala, Fuji, Pink Lady, Granny Smith
- applesauce, 1/2 cup
- apricot, 1/2 of 1
- avocado, 1
- blueberries, strawberries, cherries, 1/2 cup
- grapes, green or red, 1/2 cup
- mango, 1 whole
- melon, 1/2 cup: cantaloupe, casaba, honeydew, watermelon
- nectarine, 1 whole
- orange – 1 whole
- papaya – amounts vary: 1/2 cup to 1 whole
- peach – 1 whole
- pear 1/2 to 1
- pineapple, 1/2 cup
- plum, 1/2 cup
- dried herbs: basil, lavender, marjoram, parsley, sage
- asparagus
- broccoli
- cabbage, raw or cooked show the same serving size
- carrots, sliced and boiled
- cauliflower
- collard greens
- corn, 1 cup
- cucumber, 1/2 of 1
- daikon radish, about 2″x2″
- endive
- escarole
- kale
- lettuces, possibly up to 1 cup or more: Boston/bibb/butter, iceberg, green or red looseleaf, romaine
- mushrooms, 5 whole
- nori seaweed, 1 sheet
- onions, white or yellow, shallots
- peppers, a variety of kinds
- potato, red, peeled
- rutabaga, possibly up to a cup
- squash: acorn, butternut, delicata (possibly up to a cup), kabocha, spaghetti
- tomato
- turnip greens or root
- water chestnuts
- watercress
- zucchini, up to 1 cup cooked
- kelp noodles, 1/2 cup
- millet, 1/2 cup cooked
- oat bran, 1/2 cup dry
- quinoa pasta, 1/2 cup cooked
- rice, 1/2 cup cooked
- rice pasta, brown or white, 1/2 cup cooked
- Shirataki Miracle Noodles, 3 oz cooked
- sweet potato pasta, 1/2 cup cooked
- wild rice, 1/2 cup cooked
- chestnuts, 3 whole
- pumpkin seeds, 1 tablespoon
- pumpkin seeds, sprouted, 1/4 cup
- pumpkin seed butter, 2 tablespoons
- sunflower seeds, peeled, 1/4 cup
- sunflower seed butter, 1 tablespoon
- watermelon seeds, sprouted, 1 ounce
- black-eyed peas
- garbanzo beans (chickpeas), 1/2 cup
- lentils
- lima beans (butter beans), 1/2 cup
- mung beans
- split peas
- bacon, 2 slices
- beef hot dogs, Applegate Farms brand, 1 hot dog
- deli turkey meat, Applegate Farms brand, 2 oz
- cheese, 1/2 cup: cheddar, feta, mozzarella, cottage cheese
- cheese, 1 oz: Parmesan, Swiss
- coconut milk, 1/4 cup to 1 cup, sources vary
- Daiya non-dairy cheese, 1/4 cup
- milk, 1 cup
- rice milk, 1 cup
- yogurts, commercially made, 3 to 6 oz depending on the brand
Medium Oxalate Foods
The following foods contain about 5.1 to 15 mg of oxalates for a normal serving size.
- ginger root, fresh, 1 tablespoon
- molasses, 1 tablespoon
- tahini, 1 teaspoon
(Avoid: chocolate, cocoa powder or cacao, which are very high in oxalates.)
- coconut water, 1/2 cup
- kombucha, 8 oz, various brands and flavors
- pomegranate juice, 1 cup
- teas, 8 oz: Earl Gray Decaf, Green Tea Decaf, Green Tea, English Breakfast, Chai, Matcha, Mate, White Tea
- apples, 1 small: Braeburn, Macintosh
- apricots, 1/2 cup
- bananas, 1 medium
- berries: cherries, cranberries, strawberries, 5 to 15
- cantaloupe, 1 cup cubes
- currants
- dates
- figs
- grapes, black, possibly up to 1 cup
- gooseberries
- grapefruit, 1/2 grapefruit
- mandarin oranges, 1 whole, or 1/4 cup canned organic
- mango
- nectarine
- olives – 5 to 15 whole
- papaya
- pear, peeled, 1 whole: Bartlett, or Bosc
- persimmon
- plum
- raisins
- tangerine
(Avoid: raspberries, canned pineapple and rhubarb, which are very high in oxalates.)
- basil, fresh, 1 tablespoon to 1/4 cup, sources vary
- artichoke, 1, boiled
- asparagus
- broccoli
- Brussels sprouts
- cabbage, raw or sauerkraut
- carrots, sliced and boiled 4 minutes or raw and grated to measure
- celery, raw
- chayote, boiled
- cassava root (yucca), boiled 30 minutes
- collard greens
- dulse flakes, seaweed, 1 tablespoon
- eggplant
- endive, 1 cup
- fennel, raw
- grape leaves, 1 leaf
- green beans, cooked for 30 minutes
- green chilies, canned, one chili
- green onions, chopped
- Jerusalem artichokes (sunchokes)
- kale
- leeks
- lima beans
- mung bean sprouts
- mustard greens
- parsnips
- peppers, sweet
- portabella mushroom, 1
- potato, peeled and cooked
- pumpkin, canned
- red onion, raw
- tomatillo
- tomato, fresh
- tomato paste, 2 tablespoons
- tomato sauce
- turnip greens
- winter squash: hubbard
(Avoid: spinach, potatoes and beets, which are very high in oxalates.)
- barley, boiled
- breads, packaged: Ener-G Brown Rice Bread, 1 slice; Udi’s GF Hamburger Bun, 1 bun, Francisco International Sourdough, 1 slice, Ezekiel Sprouted Whole Grain, 1 slice; Udi’s White Sandwich Bread GFCF, 2 slices
- brown rice
- brown rice flour, 1/4 cup
- chestnut flour, 1/4 cup
- corn chips, 1 oz
- corn tortillas, 1 to 2 tortillas, sources vary
- cornmeal, 1/4 cup
- couscous
- einkorn and einkorn flour, Jovial brand, organic
- flax seed meal
- green banana flour, 1 teaspoon
- hominy, white
- kamut pasta
- lupin flour
- masa, from white corn, organic (This product is a daily staple for me. I make porridge and flat breads most often, as well as waffles. I use a 1/3 cup portion size of dry masa to cook with, for a single serving.)
- millet, cooked, if soaked overnight first, drained, rinsed and then boiled 20 minutes, 1 cup
- oat bran, 1 tablespoon
- oat flour, 1/4 cup
- oats, rolled, some brands only 1/4 cup
- pearl barley
- popcorn, 1 cup
- potato starch
- pumpkin seed flour
- quinoa pasta, Ancient Harvest brand
- red lentil pasta
- rice, white, raw
- rice cakes, 2 cakes
- rice flour, from white rice
- rye flour, 1/4 to 1/2 cup, sources vary
- sorghum flour, 1/4 cup
- Sourdough Einkorn Crackers by Jovial (Sea Salt, Organic), 18 crackers
- shirataki noodles, 4 oz
- spelt pasta
- sweet rice flour
- tapioca flour, 1/4 cup
- tapioca pearls
- tiger nut flour, 1/4 cup
- white wheat flour, 1/4 cup
- wild rice and wild rice flour
(Avoid: wheat bran, rice bran and buckwheat which are very high in oxalates.)
- chestnuts, about 6 to 8
- hemp hearts
- macadamia nuts (This is the only brand I buy, because they’re not rancid, and they’re organic. This is an important crop to buy organically grown because of the pesticides otherwise used. I’ve tested all of the organic macadamia nuts I can find, and all of them but this one are rancid. Here’s their unsalted product, for those of you watching sodium intake.)
- pecans
- pecan butter, 1 tablespoon (This is the one I buy and love so much.)
- pistachios, about 10 (But these often have mold problems, so I avoid them.)
- pumpkin seeds, 1/4 to 1/2 cup, sources vary
- sesame seeds, 1 tablespoon
- sunflower seed butter, 2 tablespoons
- sunflower seeds, 1/4 to 1/2 cup, sources vary
- tiger nuts, 20 nuts
- walnuts
- watermelon seeds, 1/4 cup
(Avoid: almonds, Brazil nuts, cashews, hazelnuts, pine nuts, chia seeds and sesame seeds, which are very high in oxalates.)
- garbanzo beans (chickpeas), boiled 3 hours
- kidney beans, boiled
- lentils, boiled 40 minutes
- lentils, red, dry
- peas and snow peas
- tofu
- pork sausage, cooked
- tuna, canned
- hemp milk
- oat milk
- rice milk