LISTS – AND LISTS
I know you are all looking for THE list. Here is one from a reliable source I have have downloaded on my site to a separate document so it opens with one click.
The reliable source, as it turns out, needed some updating. Dr Ross Holmes, professor, School of Medicine, University of Alabama, was kind enough to review the work of Dr. Michael Liebman who is a professor of Human Nutrition and Food Option at University of Wyoming and determine which food entries on the Harvard list needed changing. We cannot change the original but we have updated our lists accordingly and annotated updates with *** marks. So the lists here are the most recently edited available at present.Fred Coe and I have updates and annotated the list for those with a tendency to perfectionism: Updated table of oxalate foods. Set it at 50% for easier reading. Get yourself acquainted with the lists. They will tell you much of what you need to know. A lot of it will even surprise you. You are not as restricted as you think you are or as you have been told.
A more dramatic list is the 177 high oxalate foods we distilled out of the big list. Here are culprits! Not on this list? Probably not very high in oxalate so far as we know – with perhaps a few exceptions. Note that quantity is critical. For example black pepper is high in oxalate but the amounts used are small enough that total oxalate intake from it is negligible.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
LET’S DIVIDE AND CONQUER
FOODS TO WORRY ABOUT
A List of Concerning Foods
We have created two graphs for this article. Of the 177 foods on our master list, many are of concern but can be used in your diet if you control the portion size and how often you use them. There are 30 of them that are worrisome enough to deserve special attention.
Here are the 30. The graph shows mg of oxalate in a common portion. The details of the portions are in the complete list. The foods have in common that all contain at least 40 mg/serving. All other foods for which we have reliable data have less oxalate per serving.
Your budget is about 100 mg/day.
What does this graph mean? Does it mean you can never have chocolate, or a baked potato?
No.
It means if you want to use your whole budget on a treat, do it, but keep track and make sure you do not overspend in any meal or in any one day. Have your baked potato, but maybe share half with your partner. Or, have some hot chocolate but make it with milk because calcium helps reduce oxalate absorption. Eat your cashew nuts, but pay attention to how many. If one handful leads to ten, you cannot have them.
FOODS TO AVOID
The graph to the left is of the very few dangerously high oxalate foods.
There are only six foods, but spinach, being worst of all, has two entries. Be careful of this plot because of its range. It begins at 100 mg/portion and rises to 755 mg/portion in only 7 steps, so the distance from miso soup to spinach is about a 7 fold increase.
Rhubarb and spinach are so high you just cannot eat them. Rice bran is something few will miss, the same for buckwheat groats.
People like almonds but have a hard time controlling portion size. If you can keep it to 11 almonds a day – the portion size that gives 122 mg of oxalate, alright. Otherwise stay away from them.
If you have to eat any of these foods, caution is hardly a strong enough word.
Are you sure you need to eat them?
Why?
WHAT ARE WE SAYING?
We are saying that oxalate is common in foods, and that you have to be careful, but care is a scarce resource. How much care can you give every bite? The graphs say if you eat moderately high oxalate foods – the first graph – be careful.
Watch portions.
If you are eating one of the six dangerously high oxalate foods, stop eating it.
It is too hard to be careful with those six foods. They have too much oxalate for most of you to handle. So, just say no.
WHY BELIEVE OUR DATA?
These data arose from a major effort at the Harvard School of Public Health. A world class expert has curated it twice. Harvard can be wrong and so can Ross Holmes, but both will tend to be wrong less often than the average persons who attempt to put complex data into the public domain. We have always appreciated comments, and if anyone has a peer reviewed publication with different food oxalate levels than ours, we will read the paper and see if it warrants our making a change.
Medical research is endlessly argumentative, and food oxalate is no exception. A recent paper contrasts findings from 6 websites and 2 applications and finds some wide variations. Of the sites, the Harvard site – used here as our reference, and the Wake Forest site – which is a legacy of an outstanding investigative group have most standing with me. Leaf through the comparisons between them in the 4 charts and in the large table at the very end. On the whole differences are modest. The hyperoxaluria and oxalosis list from the paper has been withdrawn from their site.
DO YOU NEED A LIST?
Sure, a list is nice. But we helping you here. Lists can run on to hundreds of foods. The picture is meant for focus. Here are the ones to focus on.
Many of you leave the doctor’s office thinking you will never be able to eat a fruit or vegetable again. If that wasn’t bad enough chocolate and nuts are gone, too. Some of this sadly is true, most of it is not. I am here to bring you good news: Almost everything, high oxalate or not, can be incorporated into your diet safely.
Do you need a low oxalate diet? You may if your stones contain calcium oxalate crystals and your urine oxalate is high enough to pose risk.
If you do need a low oxalate diet, what is your goal? Less than 100 mg of diet oxalate is good; less than 50 mg is ideal.
If you want to read some of the science about urine oxalate and risk of stones and about how we get to the diet oxalate goals, it is summarized at the end of this article.
Here we assume you do need to lower the oxalate in your diet.
CALCIUM FIRST
Low calcium diets can raise urine oxalate, and the solution may be as simple as a proper calcium intake. There is every reason for stone formers to eat 1000 mg of calcium daily to protect their bones. The common hypercalciuria of calcium stone formers puts bones at special risk when diet calcium is low.
Before changing your whole life around, ask yourself if you are avoiding calcium foods. If so, add them back and ask your doctor to check your urine oxalate again. It may fall enough that a low oxalate diet is not necessary.
If low calcium intake is not your problem, and you need a low oxalate diet, here is my take on how to do it.
WHAT IS THE DIET OXALATE GOAL?
Typical diets contain upward of 200 – 300 mg of oxalate. For stone prevention, a reasonable goal is below 100 mg of oxalate daily. An ideal would be about 50 mg daily if that can be accomplished.
To get there, consider the oxalate contents in common serving portions of all of the foods, and make up a plan for yourself.
FRUITS
FRESH
Everyone who comes to me is very unhappy thinking they can never have a berry again. This is Baloney. The only berry that is very high in oxalate is raspberries (look at the list). On the other hand, people do not realize avocado, oranges, dates, and even grapefruit and kiwi are very high and need caution.
This doesn’t mean you can never have these healthy treats. If you incorporate any of these high oxalate fruits into your morning yogurt you can reduce some of the effects of the oxalate content.
Also look at your portion sizes. You really cannot eat a lot at any one time. Dates are not a good bargain: One date is 24 mg!
CANNED OR DRIED
Canned pineapple is a problem.
Dried fruits have to be a worry because the water is taken out, so a ‘portion’ of dried fruit can be gigantic in oxalate content. Figs, pineapple and prunes are standouts. Just think: 1/2 cup of dried pineapple is 30 mg – not a lot of fruit for a lot of oxalate. If you want dried fruit, think about apples, apricots, and cranberry as lower oxalate options.
VEGETABLES
Spinach and rhubarb are standouts; stay away.
Other vegetables you need to be aware of are tomato sauce, turnips, okra, and yams (sweet potatoes) along with beans of different sorts.
I am not in the business of taking healthy foods away from people. But in the cases above you really must limit; there is just too much oxalate and these foods do not pair well with high calcium foods the way fruits can be mixed right into your yogurt or cereal and milk.
Many of you have been told to stay away from all green leafy vegetables. This is not true. Look at the list. There are plenty of salad options still available for you including kale. Even though tomato sauce is high in oxalate (see below) that is because of concentration. A whole medium tomato is only 7 mg and who eats more than one at a time?
Many of the salad vegetables are so low in oxalate they are freebies. Eat what you want.
POTATOES
These are Trouble! I put them into their own separate group even though they are vegetables.
From french fries to baked potatoes they are very high oxalate items. One ounce of potato chips has 21 mg of oxalate and who eats one ounce? Not I. Baked potatoes are terrible. One comes in at just under 100 mg of oxalate. Mixing sour cream into the potato will not help much; one tablespoon of sour cream contains only 14 mg of calcium. One ounce of cheddar cheese contains 200 mg of calcium, which could help, but it increases calories, salt and fat. But all in all, why struggle so hard? Potatoes are not ideal for stone formers.
DAIRY PRODUCTS
They have no oxalate. They are your main source of calcium. Use them. They can add a lot of salt – cheeses – and can be caloric. But they reduce oxalate absorption and preserve your bones.
For a stone former who has to watch salt intake, increase calcium intake, and lower oxalate intake, here is how to do that. You cannot have as much cheese as you want because of the salt. So portion sizes are very important. Yogurt, milk, even ice cream are good bargains – modest sodium and high calcium. These are a great place to add in a wee bit of chocolate – high oxalate foods – for those of you who cannot live without these high oxalate treats.
BREADS AND GRAINS
Some of the basic ingredients to make these foods are very high. White flour and brown rice flour are high in oxalate so everything you make from them will be high.
BREADS
Even so, as far as kidney stones go, breads are mainly alright because of portion size: not that much flour so one slice is 5-8 mg. French toast and New York style bagels top the list at 13 mg for two slices and 40 mg for one bagel – as much as anyone will eat of either food.
PASTA RICE AND GRAINS
Spaghetti, one cup cooked is 11 mg and most of us eat more than one cup.
Buckwheat groats, one cup cooked is 133 mg – I don’t see many of you saying ‘darn it’ or taking to your bed, but beware. Millet and bulger, wheat berries, rice bran, corn grits, and corn meal, these are widely used and are high. If you are using these, be thoughtful.
Here are some low oxalate options in this category: White rice, hummus, corn flour, corn bran, flax seed, and oat bran are popular and safe.
MEAT PRODUCTS
Since oxalate is only found in plant foods, all the meats are safe. Fish, too.
For our vegetarian friends, tofu and veggie burgers are very high.
NUTS AND SEEDS
These are just dangerous for two reasons.
Obviously they are very high in oxalate.
Secondly, I don’t know anybody who just has a few nuts at a time.
Just like chips no one eats one – the whole jar is more like it.
But, for one cup of pumpkin sunflower or flax seeds the highest is only 17 mg of oxalate and none for flax. For those of you who love foods in this category seeds are the better choice and they can be sprinkled on yogurt and ice cream.
SWEET STUFF
I have good news for my chocolate lovers. I know most of you have been sent home with a list and chocolate is high on it. But if you look at the numbers nuts are a lot worse than chocolate. Chocolate can be mixed in with dairy products, too, so as to reduce oxalate absorption.
Even so I do want to point out that half a brownie is on the high side, and who eats one half?
You can still satisfy your sugar craving but pay attention to your portion size.
Keep in mind, however, that sugar loads increase urine calcium loss which increases stone risk, so there are two reasons why this food group can be a problem.
But even without chocolate, you eat a lot of flour when you eat a piece of cake, so cake can be a problem – about 15 mg per piece, like french toast. Pies are half the risk because of their fillings – unless they are chocolate pies!
CRACKERS AND CHIPS
The big enemy here is potato chips. A one ounce serving contains a whopping 21 mg of oxalate. I repeat: A one ounce serving.
Your best bet in this category if you’re looking for something crunchy is corn chips – one ounce is 7 mg, popcorn – one cup is 5 mg, and pretzels, one ounce is 5 mg.
Crackers are OK mainly because they are small and the amount of flour is not that much.
BEVERAGES
PLANT SOURCES
Hot chocolate is the clear loser at 65 mg per cup; carrot juice is the runner up at 27 mg per one cup. Lemonade, tea, tomato juices, rice dream and the like are better but still high. The are 15 – 18 mg per serving. Lemonade – frozen concentrate – is 16 mg per 8 ounces so be careful about this as a source of citrate.
Soy milk, for those of you who prefer it, is not a good option. It is very high at 20 mg per cup. We have no data from standard sources for rice milk, cashew milk, and coconut milk; almonds are high in oxalate so the almond milk product will certainly be high.
Tea is so commonly used, here are the details. If you brew your own tea it is high in oxalate. The longer you steep your tea, the more oxalate it will have in it. If you use a sweetened instant iced tea one cup has 0 mg of oxalate.
Here are some juices that are low in oxalate and better substitutes: Apple juice, apricot juice, orange juice, grapefruit juice, grape juice. For all the lemonade drinkers, diet lemonade is low in oxalate.
Here is something very important: Coffee is oxalate free – almost, 1 mg for a cup (2 mg/cup for decaf). We already told you that coffee drinkers have a reduced stone risk, so lets debunk the coffee myth here: Drink it as you wish.
DAIRY SOURCES
Everything is good except chocolate milk. Even that is only 7 mg a cup for a sweet treat here and there.
ALCOHOL
What tops the list in this category is a can of beer: 4 mg of oxalate. All the rest are low and, frankly, the oxalate in a can of beer comes with a lot of fluid. This is not the problem area for stone formers.
WATER
If I didn’t say this to you I could not sleep well tonight. Water is the clear winner in this whole category. It is free of calories, sugar, and oxalate. Please use it as your main beverage and supplement with the items above.
SPREADS AND SAUCES
Chocolate, miso, peanut butter, and tahini are all high.
SOUPS
Miso soups is extremely high – 111 mg/cup. Lentil soup is high, and so is clam chowder – the potatoes.
BREAKFAST FOODS
This is a dangerous meal if you are a cereal lover. Many cereals are high in oxalate. I am afraid you need to look them up in the list by brand. Unfortunately the healthier cereals are highest in oxalate because they contain more plant based ingredients. Probably having milk in your cereal is wise, but we have no data to show.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life. I just released a course called The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
HOW DO WE MANAGE ALL THIS?
The first thing you need to do is to learn and remember what are the highest oxalate foods and beverages. Without this in mind it is impossible to shop and cook intelligently. Here is a short list of the highest oxalate foods all in one place.
BREAKFAST
For those of you who love cereal because it is quick and easy check out the list and see if the one you love is high in oxalate. If it is, choose the next best one with lower oxalate. Put milk in the cereal.
Alternatives to cereal that are also quick and easy: Yogurt or cottage cheese and fruit. The only fruits to worry about are raspberries because no one puts oranges on their yogurt. Bananas, peaches, blueberries and strawberries are perfect toppings.
More trouble, but no oxalate, eggs any way at all. Boil a batch on Sunday and have them for the week for breakfast, and snacks, too.
Your breakfast coffee is free and so is your water. For juices use orange, apple, pineapple, grapefruit – all great. If you want tea, don’t steep more than a minute and consider adding milk to it. Green tea is better than black.
LUNCH
Typically you are grabbing a salad or a sandwich for lunch, so what now? Many clients tell me they no longer eat salads because their physicians told them to stop all green leafy vegetables.
I’m bringing salads back to you.
Arugula, iceberg, romaine lettuces, and kale, are fine as your base. Stay away from spinach. Here are good toppings. Cauliflower, corn, cucumber, mushrooms, onions, peas, scallions, squash and zucchini are all fine. Tomatoes are fine, too; it is only the sauce that is high. Broccoli and green pepper are moderately high so watch the portion size.
Sandwiches will cost you between 12 and 16 mg of oxalate depending on the bread you are using – 2 slices. This doesn’t mean you can never have a sandwich, it just means you have to keep track of how much. You can have 50 to 100 mg daily. What goes inside between the two slices of bread is usually cheeses and meats which are oxalate free. So sandwiches are not something to be afraid of.
SUPPER
Beef, chicken and fish are all fine, and those the main courses for most of us. You will run into problems if you are a pasta or potato eater. If you are you need to limit the amount of times you have these foods each week and also the quantity each time you use them. Substitutes are a problem: White rice is a nice substitute for potatoes but there are few others. It is more veggies that have to fill in – very healthy but not as much fun.
Here is a recipe for cauliflower – ‘mashed potatoes’ you will like and even think, sometimes, is the real thing. There are many versions on the web, choose the one that makes you happy but be careful about the ingredients.
There is also quinoa which is not on our lists, but may well be high. A recent scientific article on this plant does not give oxalate contents which suggests they are not reliably known.
I have recently put together a private FB page called THE Kidney Stone Diet. It is a group that helps educate you on your physician prescribed treatment plans. As you can imagine, oxalate comes up in many posts. I moderate it to keep it clinically sound. Come on over and join the discussion!
URINE OXALATE AND RISK OF KIDNEY STONES
I promised you some science – here it is for those interested. It concerns only highlights from the food – urine oxalate research recently performed and seemingly germane to the problem of how stone formers should control oxalate intake.
The most useful data about urine oxalate we have so far is from three cohorts studied by Dr. Gary Curhan. Two are cohorts of nurses one a cohort of physicians. These people have kept track of many aspects of diet and health for decades, and among their records are onset of kidney stones.
As he did for urine calcium, Curhan measured urine oxalate in properly selected subgroups from each cohort, including people who did and did not begin forming stones. From these samples he could calculate the relative risk of new onset of stones in relation to 24 hour urine oxalate excretion.
The two nurse cohorts are red, the physicians – all men – are blue. The dotted line at 1 is the risk threshold: Above that line, risk is present.
The top of each crosshatched bar shows the mean relative risk for each of the five urine oxalate ranges. Clearly the mean goes up as urine oxalate goes up.
But the mean relative risk has a range of uncertainty around it. The bottom of the solid portion of each bar is the lower 95th percentile for that range of uncertainty. When that bottom lies above 1, risk is very likely to be present.
For both the women and men groups, that point is reached between 25 and 30 mg of urine oxalate a day. Therefore one wants to try to get urine oxalate below 30 mg daily and even lower, below 25 mg daily if possible. The average urine oxalate excretion among the women in this study was close – 26 and 28 mg/day for those who did not form stones and just a bit higher for those who did – 28 and 30 mg per day. The men are a problem: 39 and 41 mg/day for those who did not and those who did form stones.
This is not diet oxalate, it is urine oxalate. Urine oxalate is how much the body makes and how much is absorbed from foods. Mostly, we can control only the second part – how much is in the food.
HOW MUCH DIET OXALATE DAILY
All dietary advice depends on having a reasonable goal in mind for oxalate intake. My goal of 50 – 100 mg of oxalate from food daily is not unreasonable given the research that has been done in normal people and stone formers.
Holmes and colleagues found a urine excretion of oxalate of about 10 mg/gm urine creatinine in normal 
people eating a synthetic oxalate free high calcium diet (graph at left). As diet oxalate increased, urine oxalate rose from 0 to 10 mg/2500 kcal/d, urine oxalate rose steeply from 10 to 14 mg/gm urine creatinine. It rose more slowly, from 14 to barely 15 mg/gm urine creatinine as diet oxalate was increased to 50 mg/2500 kcal/d, and more or less at the same slope thereafter so that an increase from 50 mg/2500 kcal/d up to 250 mg/2500 kcal/d increased urine oxalate only from 14 to 18. The closed symbols are whole food the open symbols synthetic diets.
From this work the percent oxalate absorption could be calculated as around 10 – 15% and the contribution of diet oxalate to urine oxalate excretion as around 25 – 40% when intake of oxalate was between 50 and 350 mg/2500 kcal. Therefore one can consider a whole food 1000 mg calcium 50 mg oxalate as a usable low oxalate diet, and a 150 – 250 mg oxalate diet as relatively high.
The balance between diet calcium and diet oxalate does not matter greatly if diet calcium is high. Among normal men and women eating 1000 mg/day of calcium and 750 mg/day of food oxalate, 24 hour urine calcium was about 110 mg/day and oxalate about 44 mg/day.
If the calcium oxalate balance is altered so calcium intake is 400 mg and 20 mg of oxalate at breakfast and lunch, and 200 mg of calcium and 710 mg of oxalate at dinner, as compared with simply 333 mg of calcium and 250 mg of oxalate in all 3 daily meals, urine oxalate is lower after the high calcium low oxalate meals, but only slightly higher after the high oxalate low calcium evening meal than when calcium and oxalate intakes were balanced. This means that when diet calcium is at least 1000 mg daily the balance of calcium to oxalate within any one meal is not likely to affect stone risk.
Seiner and colleagues make clear that stone formers are different from normal people. They divided male and female stone formers into 2 groups of 93 people each, one with urine oxalate above 0.5 mmol (~50 mg) of urine oxalate daily and the other with urine oxalate below 0.4 mmol (~40 mg) daily. They found virtually identical calcium and oxalate intakes: 845 vs. 812 calcium and 101 vs. 130 mg daily of oxalate respectively in the lower and higher urine oxalate groups. But the below 0.4 mmol group excreted only 27 mg of oxalate daily on average, whereas the high oxalate group excreted 64 mg daily. In other words diet was not responsible for the higher urine oxalate excretion, suggesting a difference of oxalate absorption. Those prone to high oxalate excretion seem, therefore, to most need diet modification.
Knight and colleagues found a wide range of oxalate absorption among 38 calcium oxalate stone formers eating a self choice diet. Urine oxalate excretion (vertical axis) varied with percent of diet oxalate absorbed (horizontal axis). The mean absorption centered around 5%; a few outliers absorbed over 15% up to 25%. This supports what Seiner found – some stone formers will have urine oxalate levels very responsive to diet oxalate and sans a research protocol we will not know. This is another good reason to keep diet oxalate low – 50 to 100 mg if possible.
PROTEIN AND GELATIN
Diet protein intake does not affect urine oxalate excretion. In 11 normal people fed a 1000 mg calcium, 51 mg oxalate, 3000 mg sodium fixed diet, varying protein intake from 0.6 to 1.6 gm/kg/day – a very wide range – did not alter urine oxalate appreciably (mean values were 23, 23, and 25 mg daily for the three protein intakes) even though oxalate precursors like glycolate rose markedly (25, 22, and 46, mg daily).
Jello is a source of hydroxyproline which converts to glycolate and oxalate, and oral loading with gelatin can raise urine oxalate. Ten normal people eating a 1000 mg calcium, 150 mg oxalate diet (typical normal level) were fed supplemental gelatin as one quarter of daily protein intake. Urine oxalate was 24 mg daily vs. 17 mg daily when the same diet was supplemented with whey protein – containing little hydroxyproline – as a control. So lots of jello is not an ideal plan for stone formers.
Where does this leave us about how much oxalate is alright for a day. If diet calcium is high, as it should be, at about 1000 mg, then one should try to limit diet oxalate below 100 mg daily. Perhaps this is most important in those patients whose baseline oxalate excretions are higher – in the range of above 40 mg daily.
Eating a low oxalate diet can be overwhelming and difficult to incorporate into your daily life.
For those who need special help, I run an online course: The Kidney Stone Prevention Course to help you understand how to implement your physician’s prescribed treatment plans.
Do you know the oxalate content of coconuts? I don’t see it on your charts. Also, what is stevia’s oxalate content. Thank you.
Hi Irene,
No oxalate in stevia. The plant itself can be high, but once processed and in the little packets there is no oxalate. Also watch this about oxalate:https://www.youtube.com/watch?v=5fM4hO4dA9s
Jill
kidneystonediet.com
Jeanlondon@sbcglobal.net I’d like to use stevia sweetener but I am fearful because of its oxylate content. Is there research that verifies processes stevia is free of oxylates? Thank you
Hi Jean, artificial stevia is free from oxalate. Natural stevia from plants has oxalate in it. Regards, Fred Coe
Hi. Is orange juice with calcium a good source to offset oxalate intake from bread, for example, at breakfast. Thank you
Hi W Brodows, bread is a very low risk oxalate source. Calcium fortified juices are reasonable sources of calcium. Regards, Fred Coe
Be careful with stevia! It’s a hormone disruptor. Who knew!
Proof that stevia is a hormone disrupter? I have done a lot of research. There have been claims but it has never been proven.
Hello. Any comments about oxalate content of plant based supplements ? Those specifically treating menopause? Apaptogenic herbs? Ashwagandia, Burdock root,Cordyceps,etc
Hi Deborah,
They have not been studied so unsure.
JIll
billd@kaerusgroup.com
Hi Bill, I presume Irene asked for your email. Regards, Fred Coe
What about rye crackers im preganut and every morning have been eating 4 to 6 light rye crackers thats the only ingredient and 2 tablespoons of roasted sunflower seed butter spread on them is this ok to continue?.
hi Asheeta,
It is when we eat LARGE amounts of any one thing over and over without getting your calcium needs met that increases urine oxalate. Make sure you are having a plant based or dairy based calcium product while enjoying your crackers. Harvard didn’t studied rye crackers specifically, but they did study rye bread that has 7mg/slice. So you can assume there is a bit of oxalate in those crackers. You can still have them if they are making you happy, just have with calcium based food or drink. Here is the Harvard oxalate food list that all of my patients have used for the past 25 years. But along with that list I give a lot of other advice on HOW to use the list. Go here to read about it.
Are there any nuts that are low oxalate? I was a huge fan of nuts, cereal, yogurt, quick snack.
And does it matter if it is white or pink grafruit juice? Purple or white grape juice?
Hi Michelle,
Go to my website to get your safe oxalate food list. It is the Harvard list but I took away the adjectives describing food as high, low, medium. I have been teaching the kidney stone diet for decades and I know this. Patients get so much conflicting info. Hard to know what to trust. You can still eat nuts. I do take away almonds and spinach but most other food is on your table. Go here to understand this better. I also have a YouTube channel found here on the kidney stone diet and prevention.
Jill
Hi Sandra,
I have an oxalate list on my site that is from Harvard. But more importantly here is what we do when we don’t know the values. Watch this from my You/tube channel:https://www.youtube.com/watch?v=5fM4hO4dA9s
Jill
kidneystonediet.com
Do you know the amount of oxalates in cranberry juice (50% less sugar)
thanks
Kimberly
Hi Kimberly, Alan Rogers did an experiment with cranberry juice -PubMed https://pubmed.ncbi.nlm.nih.gov/14616463/ and found it lowered urine oxalate. So I cannot imagine it increases stone risk. Regards, Fred Coe (Sorry!!! about being so late, you ended up on a second page).
Hello, is inulin powder from chicory root safe? 1/2 ts daily in yogurt. Thanks.
Hi Davorka,
Because this is such a small amount I would not worry too much about it. But make sure to get your calcium needs met each day to help your bones and lower your oxalate levels.
Jill
I know cocoa is high in oxalates, but what about cocoa beans (cacao) _shells_? These are a by-product that I steep and use for a hot beverage (good chocolate taste). Is anything known about the general oxalate difference between interior beans/nuts vs their shells?
Hi Annie,
There is conflicting info on Cacao. I would say have it within moderation, not every day and get your calcium needs met each day.
Jill
Hi I was just told by PCP I needed to be on a low oxylate diet what would be a good meal for me to eat please need help.
Hi Kimberly, Most important is to ask why. Here is something about that question. Then there is why do you form stones. That requires a proper evaluation. Here is something about that. As for proper diet for stone prevention, we have that, too. I hope this helps you along your way to prevention. Regards, Fred Coe
Does inuline from chicory root contain oxalate? Thanks.
Hi Davorka,
We are not sure as it has not been studied by Harvard. It typically is added to foods and not in huge amounts. Remember, once you get your calcium needs met and stop eating the highest oxalate foods in large quantites most people do NOT have high oxalate. The other parts of the kidney stone diet are most important. Find out about them here: kidneystonediet.com/resource-list
Best wishes,
Jill
*Thank you for the stevia info. I guess that if I grow my own and use the leaves in foods that the oxalate content will be high? *Also, what is the oxalate content of coconuts: dried, milk, water, young green?
The stevia info is a bit like the previous issue with black pepper. One teaspoon of stevia is equivalent to 1 c of sugar. That would be the equivalent of using 24 packets of stevia at once. Doing some simple math, a single packet of stevia has 1.75mg of oxalates. 1/2 a packet is equal to 1 tsp of sugar, so depending on usage it could be even less (0.9 rounded up per equivalent of 1 tsp of sugar). Would be great to see the list updated with that info.
Hi Mary, chemical stevia, not from the plant, has no oxalate at all. Regards, Fred Coe
1 tsp of stevia is the equivalent of 1 cup of sugar. An average serving of stevia for a beverage is 1/16 of a tsp or the equivalent of 1/2 packet of powdered stevia. I am sure Jill will moderate this into oblivion as well. Jill, if you are going to pretend to be an oxalate expert or even a kidney stone expert, please have some honesty and integrity. Mistakes happen. Your revised list is just as bad as the black pepper issue it criticizes. It casts both you and Coe in a very bad light, as well as the university. Misleading info should never be knowingly populated. I’m embarrassed for you.
Hi Mary,
I am not sure what you are talking about. But I am interested in learning more. If I have made some error, it would be helpful for more clarification. I can assure you of one thing. My entire career is built upon my integrity. Looking forward to your reply.
Thank you for helping,
Jill
Hello, thank you for your expertise on these matters.
You mention that oxalates are present in tea, but are you mostly talking about black and green tea? Because I’ve always thought other herbal teas could bring benefits, like hibiscus and horsetail teas. And so I drink It. Should I stop with this diet?
Thanks a lot.
Sofia
Hi Sofia,
Come listen to what I say about tea on my YouTube channel:https://www.youtube.com/watch?v=Qbr6jRlwZUo&t=11s
jill
Do you know the oxalate content in whole-grain farro? Its an ancient grain I recently discovered and really like the nutty flavor and texture.
Also, is rye bread with caraway seeds high in oxalate?
Hi Patricia,
When Harvard did not study a food you are eating we use these guidelines. Eat the unstudied food in normal portion sizes and get your daily calcium needs met. Most people got stones due to oxalate because they ate the same foods in large portions often and didn’t get any daily calcium (think spinach and almond products). Watch this from my YouTube channel for more clarification:https://www.youtube.com/watch?v=5fM4hO4dA9s
Jill
Farro is the same thing as wheat berries, at the very top of the first (moderate oxalate, those to be concerned with) list.
Two things confuse me about the list:
“Brown rice flour” — So brown rice, normally healthiest, is on the No list?
“Bran flakes with raisins” — is it the bran or the raisins? Are any bran flakes OK? Specifically, I’d really appreciate knowing about this cereal: Grain Berry Multi-Bran Flakes with ONYX Sorghum (https://grainberry.com/products/cereals/bran-flakes/). I asked the company, and they don’t know but might (or might not) find out for me. Cronometer software tracks oxalates (paid version), and it shows 0%, but I doubt that’s correct.
I like the taste of it and it helps with “regularity,” so I’d like to keep eating it daily, but not if it increases my risk.
Try balancing kidney stone, high blood pressure, and high cholesterol (and heart problem) food prohibitions or restrictions. That rules out much of what’s healthy or even tasty. 🙁
Thanks for your help and reply.
Hi JUdith, Jill Harris has a lot of experience with this kind of balancing act. Perhaps she can help. Best, Fred Coe
Do you have any experience with the oxalate tracking apps OxiPur or Oxalate Counts?
Hi Karen, No. But I have been told they are reasonably good and not hard to use. Fred
Just be careful of all the varying amounts from list to list. We trust Harvard bc we have used it for decades and patients will lower their oxalate level. But the other advice we give (getting your daily amount of calcium) and eating all foods in moderation also proves to work. When there is a food Harvard didn’t study I tell my patients to eat that food once or twice a week in normal portions and get your calcium. NO problems with that advice for 24 years!
Again, what is the oxalate content of coconut? Dried or young, water and milk? 4 types
Hi Irene,
Here is what we say when Harvard has not studied a particular food. Eat that food in normal portion sizes once or twice a wekk, get your calcium needs met each day, and all will be well.
Jill
Is the NCCDB 15 fold corn oxalates range false?
Hello,
This information is really helpful. I read somewhere that people at risk of developing kidney stone should avoid vitamin C supplements (e. g. Emergen-C). Thoughts?
Thanks!
Hi Leo, Vitamin C is a major substrate for oxalic acid production, so stone formers are wise to limit it to daily requirement levels. Regards, Fred Coe
Since there’s a gelatin-oxalate connection, does this hold true for collagen?
Hi THomas, Yes. Gelatin is derived from collagen. Fred
Tofu on many lists including the Harvard list is considered very high. However, 15 mg for 3.5 ounces seems somewhat reasonable. Can Tofu be used regularly in one’s diet at those portion sizes for a calcium oxalate stone former if calcium daily requirement met?
Hi Bill, You said it yourself. If portion size is kept in bounds 15 mg of oxalate is not a serious hazard. Fred
I’m having trouble finding out if oat bran caps that I’ve been taking for many years each morning is problematic in terms of oxalates.
Hi Marc,
They have not been studied. So cannot be sure. The only way to know is if you take them when you do your urine collection to see where your oxalate level is. But if you look at the Harvard list oatbran for 1.25 cups is only 10 mg of oxalate. So the question is how much oat bran is actually in that pill. I would think not much.
Make sure to get your Harvard oxalate list here: kidneystonediet.com/resource-list
Jill
Hello,
The information states that 1 cup of instant sweetened instant ice tea has 0mg of oxalates. I’m very confused. Many other published sources say instant tea has the same Oxalate count as regular tea. I’ve been drinking Crystal Light lemon ice tea—sometimes to excess to stay super hydrated—which I’m trying to cut down on a lot—but I’m petrified the Oxalate levels have been really taking a toll. Can you please help clarify? There’s so much conflicting info out there.
Thanks so much. Bobby
Hi Bobby,
Watch this on conflicting info about oxalates and what to do about it.https://www.youtube.com/watch?v=RfMnRhiiKx4&t=170s
Jill
There was a mention of lemon concentrate. What about squeezed lemon in water? I’ve read that’s helpful in breaking down oxalates.
Hi Chris, There are no data favoring lemon for any reason in stone disease except as a source of alkali. Given lemon can damage teeth consider the many OTC alkali sources available. But alkali is not a general treatment, so you should be sure and get fully evaluated as to cause of your stones, and base treatment on what is wrong.Regards, Fred Coe
Hi there. What is the daily recommended dose of calcium for someone with oxalate issues?
Hi Ashleigh, It is the recommended US diet calcium intake of 800 to 1000 mg/d from foods. Be clear, calcium oxalate stones do not mean oxalate issues. Very often, it is something else as cause.Get fully evaluated to be sure your treatment matches your problem. Regards, Fred Coe
Another high-oxalate vegetable is Swiss chard. I didn’t see any mention of this in the article.
Hi Mary, I always thought so but the very extensive list from Harvard that underpins this article does not list chard among its over 600 foods. So, we left it out. The list is probably the most reliable one given its origins. Regards, Fred Coe
Is a ‘serving’ for all the foods listed somewhere? I notice that the first chart lists cocoa as high in oxalates, in mg/serving, but what or how much cocoa (I assume it’s cocoa powder) is considered to be a “serving”? The article indicates that hot chocolate shouldn’t be drunk because it’s high in oxalates–but how much cocoa is in that hot chocolate? It’s easy enough to make your own and apparently dairy isn’t high oxalate, so why isn’t the mg/serving of cocoa listed? As in what’s the mg assumed to be in a serving?
S H
Harvard lists the amount they studied. The serving will depend upon what YOU use. My patients def enjoy hot cocoa here and there. The oxalate portion of the kidney stone diet is much more about all the other elements of the diet like water, salt, sugar, and getting enough calcium per day. You can eat or drink most anything if you pay attention to how much you use the product.
Jill
Here it says that all meats are safe but I’ve read published articles that contradict this. I’ve even heard of stone formers being advised to become vegetarian/vegan.
Hi Michelle, Indeed this has been said but it was not because of oxalate. Meats have no oxalate to offer. Plants do. It was because meats can raise urine calcium. However a serious inquiry showed no convincing evidence against meats until, perhaps, one reaches significant excesses. Veggies and fruits are excellent for health and protein intakes below 1.2 gm/kg/d seem without effect to increase calcium stone risk. Regards, Fred Coe
it has been estimated that a cup of regular coffee can contain anywhere from 30 to 300 mg of oxalate. In contrast, a cup of decaf coffee typically contains less than 10 mg of oxalate.
Hi Tonya,
Honestly many of my patients still drink coffee and continue to have low urine oxalate. My YouTube channel discusses coffee and kidney stones. Here is the link:https://www.youtube.com/watch?v=GXCvs_nf8xo&t=89s
j
I have read that white chocolate is fine to eat, but cocoa butter is one of the ingredients in white chocolate bars and truffles. Is cocoa butter high in oxalates?
Thank you.
Dear Jill,
Could you please tell me if the following have oxalates, and if they do, are they high or low?
1. cocoa butter
2. soy lecithin
3. soybean oil
Thank you very much.
Sally Knorton cites (VP Foundation sponsored) tests of dates performed in Laramie, WY at the University of Wyoming in 2012.
“According to their reported results, 24 grams of pitted Medjool dates (around one date) contains approximately 1–2 mgs of total oxalate. 24 grams of Deglet Noor dates (about three and a half dates) contain around 2 mg.”
Her citation for this information:
“The Low Oxalate Diet Addendum 2012 Summer- Numerical Values Table.” The VP Foundation Newsletter, no. 37 (June 2012): 6–9, 19–25.
This appears to postdate the Harvard list significantly. Is this newer information trustworthy?
Hi Jake, A PubMed search for oxalate AND Medjool dates yielded no results so there are no peer reviewed data published so far. Science newsletters are supposed to publicize science and science is supposed to undergo peer review via publication. As for the number it supposed little oxalate in dates. The lists here do not show dates as having worrisome amounts of oxalate, so I am content to leave them as safe enough. In passing, is there a reason you should worry about food oxalate beyond avoiding the highest oxalate foods? Regards, Fred Coe
Thank you, Dr. Coe. I have written to the professor at the University of Wyoming to see if he can provide any insight. I asked the question here because you mentioned dates in the post, though I have read the two posts that you linked and appreciate the work you’ve done here to provide free resources for stone-formers.
Hello. I believe I had a misdiagnosed kidney stone in my late 20s and a diagnosed one in my 40s after a severe tummy upset. I’ve only just started to think more seriously about myself as someone who could be a kidney stones ‘person’ and not just someone who had a diagnosed stone after something akin to the norovirus. I’ve been studying your diet carefully and shall make changes, albeit I don’t know which type of stone I had. My main question is about vit D. I am epileptic, which means lamotrigine and also that I don’t metabolise vit D very well, so I take supplements. Should I be getting my calcium and vit D blood levels tested regularly and how regularly? My understanding is vit D increases calcium, so why is this a bad thing? Also, is mineral water bad (I’m thinking sodium)? Thank you in advance.
Hi Nivenka, Your drug is not likely to worsen stones. The kidney stone diet is essentially the recommended diet for all US people, so I can recommend it for us all. Vitamin D supplements do not appear to increase stone risk, but calcium supplements do when given with vitamin D – so just take the vitamin. But withal you should have a comprehensive evaluation for causes of stones before embarking on long term treatment apart from the aforementioned diet.Testing can always disclose surprises. Regards, Fred Coe
I once put myself on a high spinach diet thinking what could go wrong pounding down the most healthy thing in the world? I tell you what went wrong 3 kidney stones in 3 weeks, one that was 0.25 inches long (football shaped). I passed them all but wow. I’m very careful with spinach now. Walnuts too. A walnut binge did nearly the same thing.
While meat & fish generally have no oxalates, sardines do.
Could you please tell me the oxalate content of the following:
1. soy lecithin
2. annatto color (in cheeses, etc.)
3. cocoa butter
Thank you very much.
Hi Julie,
We don’t know the values of all foods as they have not been studied. Always recognize the portion of the ingreidents you ask about. How much oxalate could they possibly have? Not much I would think. Listen to this from my YouTube channel on WHAT to do when we are not sure of the oxalate content of items.https://www.youtube.com/watch?v=RfMnRhiiKx4&t=170s
j
I’ve read on some sites that cooking vegetables reduces the oxalate, but yours still has cooked spinach in the “never” category. Can you comment on this? I’d really like to add the occasional spinach back to my diet.
Hi Leigh, I can. No amount of progessing can make spinach safe – too much oxalate. Please select another veggie. Regards, Fred Coe
Is farro safe?
Hi Ronald,
Farro has not been studied by Harvard. Here is what we say to do when that happens:https://www.youtube.com/watch?v=5fM4hO4dA9s&t=731s
Jill
I usually drink bottled water.
Usually Ice Mountain spring water. I also like Fiji Water.
Are these good or bad for kidney stone formers?
What about bottled water in general? I
Hi Debbie, Avoid those with sodium added, but otherwise water is – well, water. Regards, Fred Coe
Thank you for providing a visual guide on food to watch out for! For people who are lactose intolerant, such as myself, what foods high calcium, low oxalate food would you recommend? I’ve noticed that many foods that are high in calcium are also high in oxalates.
Hi Ky, we noticed this as well in trying to identify low sodium high calcium foods. Take a look and you will see that dairy is more or less the main option. Regards, Fred Coe
I, have uric acid in my blood stream and its affecting my kidneys, my kidneys are at stage 3b
Its so confusing for me at age 80 what instructions and health guidelines can you help with me with please i do not want too go on dialisysis forgive me for the spelling please
Thanks for excepting my post!!!
Hi Estelle, I wish I could be of help but a condition as you describe requires expert care. I could not advise helpfully except to seek a physician who has that expertise. Best, Fred Coe
Drink whey water. To make this boil one day old milk and add one lemon juice in it. Drain this and separate water and drink this water. It is good for kidney stones
Thank you for this!
Is whole grain, wheat, high fiber bread ok?
Thanks!
Hi Ed,
Watch this video from my YouTube channel on bread:https://www.youtube.com/watch?v=M7PknwQKbpo
jill
Help! where do we start if we are Celiac and have to eat a gluten free diet. I also have calcium oxalate stones. Since I already eat a limited diet with lots of substitutes how do I now adjust for low oxalate. I love the list but no mention of gluten free products (breads, pastas, etc.)
thank you
Chantal,
I have many GF patients. You just need to learn how to juggle it all. Oxalate is such a small part of kidney stone prevention. You can safely eat 100 mg of oxalate per day. Go to my website to learn more about oxalate or here is a good video from my YouTube channel that discusses this too.https://www.youtube.com/watch?v=HQyQdkAS_cQ
Jill
Wheat bran muffins have always been my best option for insoluble fiber to support my microbiome. Now that I’m restricting oxalates, I’m looking for a good replacement. Nothing seems to work as well. Any ideas?
Pat,
You can certainly have wheat. Yes, it is higher in oxalate but this is a portion thing. I have a fab fiber one dupe recipe on my site along with so many free resources. Go to my site at kidneystonediet.com/recipes
and also here is one of my youtube videos explaining how to use the Harvard oxalate list we use here:https://www.youtube.com/watch?v=hHu5HFrUiGo
Jill
Thanks so much for your reply Jill! I have some additional questions. I’m confused regarding why tomato sauce is high and eating a tomato is not. If I am chewing a tomato, isn’t that creating a sort of sauce? :). If I take a few tomatoes, put them in the microwave and create a little sauce, would that be high oxalate as the sauce? It seems a little crazy to me :).
I also didn’t see Barley or oats on your list – just the flours. Would these be considered the same risk?
FInally, it says that granola bars are low but granola cereal is high. Is it mostly about the amount in each?
BTW, I’m a nursing professor and I have been frustrated by the numerous lists on the web that are often very
different from each other! Yours is the best site I’ve found – many thanks!!
Hi Pat,
The sauce is more concentrated. You can safely have 100 mg/oxalate per day. You can eat what you like in normal portions sizes and get your calcium needs met each day which will also lower oxalate levels. The dose always makes the poison. Check out this video from my YouTube channel that explains what to do if Harvard didn’t study a food.https://www.youtube.com/watch?v=hHu5HFrUiGo
Jill
Hi Fred! I am a 43 year old female who just ended up in the ER 2 days ago with the most excruciating pain ever in my right kidney and (to my very big surprise) diagnosed with two kidney stones (one 3mm in the right, one 1.5 mm in the left). Never any symptoms and I believe I am well hydrated, exercise regularly and eat a well balanced diet, although from reading over the food list I do incorporate many high oxalate foods such as potatoes, almonds, and raspberries. I was given Flomax, anti nausea meds
and pain meds at the hospital to take home. I have not started any of these. I am calling a urologist today to make an appointment but this is all so new to me. I have not passed the stones in my urine and from what I understand the traveling is what caused the pain. What can I do at this point? Should I let this 3 mm stone pass naturally using the Flomax or get it lasered? Any suggestions on testing or anything I could bring up to the urologist would be so helpful. I would like to have the stone analyzed. I also have hypothyroidism and have been taking medication for that since 2008. Not sure where to go from here 🙁 Thank you and God bless you!
Hi Jenn, The stones are small and I suspect your urologists will want to try letting them pass. As for cause, I would have a complete evaluation after they have passed when you are well. Travel may be your problem but other causes are common and treatable. Have any stones analysed. Regards, Fred Coe
I could not find oxalate content for quinoa (but you suggest it may be high), barley (pearled), and eggplant. Any suggestions? For grains, I’m trying to figure which whole grains to eat since eating whole grains, as opposed to refined ones such as white rice, is supposed to be health-promoting. Thank you!
Hi Bak,
Watch this from my YouTube channel to see how we should proceed when a food has not been studied.https://www.youtube.com/watch?v=hHu5HFrUiGo
And this one particularly on quinoa:https://www.youtube.com/watch?v=EvlwRiIIg1k
Jill
You mention that brewed teas are high in oxalates. What about herbal teas, such as hibiscus tea? Would herbals also be high?
Hi Marcy, Herbal teas are not high in oxalate. Regards, Fred Coe
Hi. I’m new to the whole low oxalate world but have found this list very helpful. 2 questions, if I may. I enjoy having nutritional yeast in my salads. It’s possible I’ve overlooked it on the list but where does it stand as far as its oxalate level? And I saw the post regarding the test with cranberry juice as an effective way to lower levels in urine. I’m a lay person and have no formal training but I didn’t see anything as to how many glasses per day. Could you please enlighten me? Thank you!
Hi Emily,
Cranberry juice will not lower urine oxalate. Getting your calcium needs met each day will and lowering the highest oxalate foods. Have the nutritional yeast, it has not been studied, and when this happens I say eat that unstudied food in normal portions and get your calcium needs met each day. Here is a YouTube video on it from my channel:https://www.youtube.com/watch?v=5fM4hO4dA9s&t=731s
Jill
Hi there, I suffer from calcium oxlalate stones but I have normal urinary oxalate levels.
I also have other health issues and my doctor is wanting me to gain weight. He has recommended Boost or Ensure drink, but I noticed that it contains soy protein isolate as well as calcium. How bad is this?
Hi Jason, calcium oxalate stones have many causes among which high urine oxalate is only one player. Here is my best about how to evaluate this problem.As I do not know your health issues nor your actual 24 hour urine values, I cannot comment intelligently on that the protein might do to your urine calcium or stone risk. Regards, Fred Coe
Hi there, my 24/hr urine levels of oxalate have all read undetectable to within normal ranges.
I follow a low oxalate diet only because the stones my body produces are mixed calcium/oxalate.
Note: I’m not sure of the ratio of each.
Hi Jason, If your stones are composed of calcium oxalate crystals the two materials (an atom and a molecule) are in equal molar proportions. Given you have lowered your urine oxalate so low, I presume you are stone free. But that may not be the most efficient prevention. Knowing nothing more about your situation I am afraid I can add nothing more. Regards, Fred Coe
Hi Doctor,
My 24 hour urine test results high ammonia ( 48 mEq/TV) , borderline high phosphorous ( 1,037 mg/TV ) , normal citric acid ( 329 mg/TV) , high Uric acid ( 859 mg/TV ) and normal oxalate(23 mg/TV) , Sodium(120 mEq/TV) ,Sulphate ( 24 mmol/TV ), Potassium ( 71 mEq/TV ) and Calcium ( 147 mg/TV ), Relative Supersaturation of Uric Acid (1.37)
I have never passed a stone so I don’t know what kind I make. but I do have a stone lodged in left kidney which is 7mm-9mm in size.
1) From above results , can we conclude what is causing my stones and what can I do to avoid them from growing larger
2) I was hoping I could get an appointment with you but was told I need to be in IL in order to see you but I am in TX
Nobody EVER makes a list of the BEST foods to eat for calcium oxalate kidney stones. It’s SO frustrating.
Hi Andrew, Here is the kidney stone diet that perhaps might help in choosing foods. Individuated meal planning is far beyond this kind of general public offering. However Jill Harris offers considerable guidance online. Regards, Fred Coe
hi Andrew,
Watch this video from my YouTube channel: https://www.youtube.com/watch?v=tjgt56CmTR0
Jill
This info is very helpful but what is a vegan person to eat? I don’t eat meat or dairy.
Hi Nanci,
Jill here! My website kidneystonediet.com/blog will have all the info on how to get calcium if you are a vegan!
Jill
Thanks so much for all of this information! I am wondering if you know if sprouting a food reduces its oxalate content and, if so, by approximately how much. I recently found sprouted green lentils, quinoa, walnuts and almonds and and wondering about their oxalate levels. Thanks, Susan
Hi Susan,
I do not bother my patients with sprouting, or boiling. Oxalate is very little of the problem once people stop overeating the highest foods and getting their calcium needs met each day. Go to my blog for more info on oxalate so you can see there is plenty to eat. The other aspects of the diet are more important than the oxalate once you do the above things! kidneystonediet.com/resource-list
Thank you!
Jill
Would the oxalate levels in a clementine be the same as an orange? I researched and found their calcium and phosphorus is alittle different but can not find ‘clementine’ on any oxalate list anywhere. Thank you
Hi Erin,
Wouldn’t be the same as clementines are smaller, but assume they are similar. Remember, oxalate is not that important once you give up spinach and almond products. These foods people seem to eat in excess along with not getting any calcium in their diet. My blog can help with the kidney stone diet. kidneystonediet.com/blog
Thanks for your work. I’m trying to find more data on the seed and vegetable oils (oxalate content), not just the actual seeds and vegetables themselves. Sesame, olive, soybean, sunflower, etc.
Hi Dan,
Oil and extracts are typically very low or none when it concerns oxalate.
Jill
Hi Sweet Potato, I usually do not permit posts that seem commercial, but this one is frankly charming and warns us to avoid their leaves. Fred Coe
Hello- just want to make sure that the lemonade I’m making for myself using “True lemon” packets and liquid stevia is low oxalate?
Hi Frank,
Stevia the plant itself has higher oxalate. Once processed into the form you are using it in- NO oxalate.
Jill
Thank you Jill!
Hello
Is tapioca starch high in Oxalate? I know the flour is.
Hi Frank,
I would think so, but typically you are not eating cups of tapioca starch. I know it is in a lot of products but it is typically a very amount. Get your calcium needs met each day and this type of tiny ingredient will not pose a stone risk.
Jill