OXALATE CONTENT OF SELECTED FOODS

NB Proteinaceous foods such as meat, poultry, fish, shellfish and dairy as well as fats and oils are very low

High to Very High Medium to High Low to Medium

>35 mg oxalate/ ½ cup 10-35 mg oxalate/ ½ cup up to 10 mg oxalate/ ½ cup
Avoid Small amounts from Eat freely
time to time *be more cautious *be more cautious
Vegetables
Vegetables Vegetables *Asparagus (raw or steamed) 9.3
Spinach (160 raw, 365 cooked *Artichoke hearts Asparagus boiled 1
Silver beet Brussels sprouts (steamed) 12.7 Bok choy 2
Golden beets *Beetroot 30 Broccoli (steamed) 6.6
Sweet potato (100-280) Carrots (steamed) 17 *Broccolini (steamed) 10.53
Plantain Carrots (raw grated) 11.3 Brussels sprouts (boiled) <1
Rhubarb Capsicum yellow 15 Cabbage (steamed – average) 3
Sorrel Celery Capsicum red 2-4
Okra *Green beans 20-35 *Capsicum (green) 8-10
also sugar snap peas
Yam Kale, curly (raw) 15 Carrots (boiled) 3.6
purslane *Leeks (cooked) Cauliflower (steamed) 1.8
Parsnips Celeriac 6
*Potato, white 10-30 Eggplant 6
(boiled, new, red skinned are lowest) (but some white varieties are high)
*Tomatoes (cooked) 15-30 Eschallots 2
Radicchio 15 Greens
(mustard, pea, turnip, boiled) 3-5
(dandelion, red rib boiled) 8
Green peas/ snow 2/6
Kale (tuscan/cavallo nero – boiled) 1.8
Kohlrabi (bulb) <1
Kohlrabi (leaves and stems) 3.1
Mushroom 1-3
Onion 4
Pumpkin (butternut) 4
Turnip 2.7
Swede 4
Waterchestnut
Zucchini (+ other squash) 3-5
Alfalfa sprouts /mung 1/8
Basil
Cabbage (raw shredded) 1.8
*Celery (raw) 10.7
Coriander
Cucumber 6
*Dandelion (raw, red rib) 10
Endive, Belgian (raw) 6
Endive, curly 6
Escarole 2.4
Fennel (raw) 8.6
Lettuce 2-4
Radish (red, each)/daikon 1/2
Rocket <1
Spring onion 8
*Tomato(raw) 5-15
Watercress 2
Fruits (High) Fruits (Medium) Fruits (Low)
Apple
Berries (Blackberry) Berries (gooseberry, raspberry) 11- Apricot
15
Guava Grapefruit (pink and white) Avocado
Pomegranate Kiwi *Banana
Star fruit Pear (anjou) Berries –
bilberry, blueberry, cranberry, strawberry
Tangelo Persimmon *Berries – goji dried
dried apricots, dates, figs Pineapple Cherries
Prunes, sultanas, raisins *Currants (red and black fresh)
Dates, fresh
Figs, fresh
Nuts and Seeds Nuts and Seeds Grapes
Lemon, Lime
Almonds 274 Macadamia 27 Lychee
Brazil nuts Pecan 23 Mandarin
Cashews Pistachio 29 Mango
Hazelnuts Sesame seeds 1 tbsp 12 Melon (water and rock)
Peanuts Sunflower seeds 29 Nectarine
Pine nuts Tahina 1 tbsp 24 Orange
Chia seeds *Walnuts 35 Passionfruit 1 fruit 1
Poppy seeds *Pawpaw
Tahina Peach
Pear (Bartlett and *Bosc)
Legumes Legumes Plum

Dried beans – pinto, lentils, puy 25 Nuts and Seeds

great northern, navy, red kidney beans 12 coconut (also milk and cream if pure)
cannelini, soy adzuki beans 23 chestnut 1 nut 1.5
pumpkin seeds
flax seeds
Grains and Grain Products Grains and Grain Products tiger nuts
buckwheat 1 average slice bread
quinoa and amaranth 1 tortilla Legumes
cornmeal *chickpeas 6-12
rice flour mung beans (inc sprouts)
brown rice (boiled) tofu
wild rice (boiled) lentils, red, green and brown
average pasta and noodles black-eyed peas
couscous split peas, green and yellow
rolled oats *lima and butter beans boiled

Grains and grain products

cellophane noodles (mung bean)
pearl barley (boiled)
flax meal
chickpea flour
coconut flour
corn flour
pumpkin seed flour
potato starch
tapioca flour
millet (boiled)
white rice (boiled)
shiritaki noodles (konjac)
 Beverages Beverages
tea (variable) beer
cider
spirits
wine

coffee
*tea (weak, green, brewed for 1-2 min is
safest)
herbal tea (chamomile, liquorice, hibiscus,
peppermint, dandelion, fennel)

Miscellaneous Miscellaneous Miscellaneous

chocolate, milk and dark chocolate, white
cocoa and carob powder cocoa butter

cloves, curry powder, allspice, cinnamon, caraway seed, capers

turmeric coriander seed, cummin seed,
dried ginger
(av 20 mg oxalate/tsp ground spice)
pepper, black 1 tsp 13 cardamom 1 tsp 6
cayenne 1 tsp 6
chilli powder 1 tsp 8
*olives 25-35 garlic 1 clove <1
ginger, fresh 1 tbsp 6
herbs, fresh green
mace 1 tsp 1.2
mustard
*nutmeg 1 tsp 9
paprika 1 tsp 6
parsley, fresh chopped 1 tbsp 5
pepper, white 1 tsp <1
saffron
soy sauce 1 tbsp 2
vanilla
tomato paste 1 tbsp 3.3
vinegar

seaweed (wakame, kombu, nori)