Oxalates and Food

Oxalate (oxalic acid) is a compound found in a wide range of plant foods, and it is often called an antinutrient.

While our body can typically process oxalates without any issues, they can be problematic for people with:

  • Bladder pain, Interstitial cystitis
  • Chronic kidney infections or kidney stones
  • SIBO (small intestine bacterial overgrowth)
  • Rheumatoid arthritis or joint pain
  • IBS including colitis, Crohns, Celiac, and general intestinal pain
  • Vulvodynia (vaginal and vulvar pain) including pain with intercourse, endometriosis

Oxalates are a toxin that plants create to protect themselves from predators. Just like a poisonous mushroom, these common plant byproducts keep animals away. Humans do not have the stomach or intestinal power or form to process these types of foods. For example, a cow has one stomach that has four distinct parts that allow it’s body to process the compounds found in plants that might otherwise harm them. 

Foods High In Oxalate

It is notoriously difficult to find the accurate oxalate content of different foods. While it is not commonly studied, kidney associations and patient support programs have created lists and supports for their patients. However, the remainder of patients who are sensitive to oxalates seem to be ignored. 


It is worth your time, effort, and health to avoid these oxalates for at least 4 weeks and see how your health is affected.

Generally, foods that contain more than 10 mg oxalate per serving are classed as ‘high oxalate’ foods.


Drink Serving Size Oxalate Content

Hot Chocolate

1 cup 65 mg
Carrot Juice 1 cup 27 mg
V8 Juice 1 cup 18 mg
Tomato Juice 1 cup 14 mg
Brewed Tea 1 cup 14 mg
Rice Dream 1 cup 13 mg

In addition to the above beverages, any drink made from oxalate-rich fruits or vegetables will also contain high amounts.

For example, green smoothies featuring vegetables like spinach and swiss chard can contain significant oxalate concentrations.

Additionally, plant-based “milk” made from nuts will also provide large amounts of oxalate.


Condiment Serving Size Oxalate Content
Miso 1 cup 40 mg
Stuffing 1 cup 36 mg
Tahini 1 tbsp 16 mg
Peanut Butter 1 tbsp 13 mg

Soy products are a significant source of oxalic acid, so in addition to miso, soy-based condiments/dishes like natto, cheonggukjang, and tempeh will contain high amounts.

Furthermore, other nut butter made from almonds, pistachios, and other nuts will be high in oxalate.

Dried Fruit

Dried Fruit Serving Size Oxalate Content
Dried Pineapple ½ cup 30 mg
Dried Figs 5 pieces 24 mg
Dried Prunes 5 prunes 11 mg

As shown above, dried figs, pineapple, and prunes contain relatively high amounts of oxalate.

Furthermore, any dried versions of oxalate-rich fresh fruit (see next section) will also contain high concentrations.


Fruit Serving Size Oxalate Content
Raspberries 1 cup 48 mg
Orange 1 fruit 29 mg
Dates 1 date 24 mg
Grapefruit 1 fruit 24 mg
Avocado 1 fruit 19 mg
Olives 10 olives 18 mg
Kiwi 1 fruit 16 mg
Tangerine 1 Fruit 10 mg

Raspberries are the most significant fruit source of oxalate.

Additionally, it is worth noting that citrus fruits contain significant concentrations of oxalic acid in their peel.

Grains, Flours, and Powders

Food Serving Size Oxalate Content
Rice Bran 1 cup 281 mg
Buckwheat Groats 1 cup 133 mg
Wheat Berries (cooked) 1 cup 98 mg
Corn Grits 1 cup 97 mg
Soy Flour 1 cup 94 mg
Bulgur (cooked) 1 cup 86 mg
Cocoa Powder 4 tsp 67 mg
Brown Rice Flour 1 cup 65 mg
Cornmeal 1 cup 64 mg
Millet (cooked) 1 cup 62 mg
Whole Grain Wheat Flour 1 cup 29 mg
Soy Protein Isolate 1 oz (28 g) 27 mg
Brown Rice (cooked) 1 cup 24 mg
Lasagna Pasta 1 serving 23 mg
All-Purpose Flour 1 cup 17 mg
Couscous 1 cup 15 mg
Spaghetti Pasta 1 cup 11 mg
White Rice Flour 1 cup 11 mg

In addition to these raw ingredients, any manufactured/pre-made foods that contain them are likely a large source of oxalate.

Here is a list of possible examples;

  • Bread
  • Cakes
  • Chocolate bars
  • Cookies
  • Pancakes
  • Pastries
  • Pizza

Packaged Cereal Products

As a significant source of grains, the majority of cereal products will contain high amounts of oxalate.

Here is a breakdown of the oxalate data that is available for popular cereal brands.

General Mills

Cereal Serving Size Oxalate Content
Raisin Nut Bran 1 cup 57 mg
Multi-Bran Chex 1 cup 36 mg
Total Raisin Bran 1 cup 31 mg
Fiber One 1 cup 26 mg
100% Granola Oats Honey 1 cup 26 mg
Oatmeal Crisp w/ Almonds 1 cup 24 mg
Honey Nut Clusters 1 cup 23 mg
Low-Fat 100% Granola 1 cup 20 mg
Wheaties Raisin Bran 1 cup 11 mg


Cereal Serving Size Oxalate Content
Go Lean 1 cup 18 mg
Good Friends 1 cup 13 mg
Puffed Kashi 1 cup 13 mg


Cereal Serving Size Oxalate Content
Raisin Square Mini-Wheats 1 cup 55 mg
All-Bran Original 1 cup 52 mg
Raisin Bran 1 cup 46 mg
Complete Wheat Bran Flakes 1 cup 45 mg
All-Bran Buds 1 cup 40 mg
Muesli Apple & Almond 1 cup 30 mg
Frosted Mini-Wheats 1 cup 28 mg
Raisin Bran Crunch 1 cup 27 mg
Low-Fat Granola Raisin 1 cup 24 mg
Mueslix 1 cup 23 mg
All-Bran Extra Fiber 1 cup 22 mg
Cracklin’ Oat Bran 1 cup 13 mg
Smart Start 1 cup 15 mg
Cocoa Krispies 1 cup 15 mg
Just Right Fruit & Nut 1 cup 13 mg


Cereal Serving Size Oxalate Content
100% Bran 1 cup 75 mg
40% Bran 1 cup 48 mg
Spoonsize Shredded Wheat 1 cup 45 mg
Shredded Wheat 1 cup 42 mg
Cranberry Almond Crunch 1 cup 35 mg
Grape Nuts 1 cup 28 mg
Great Grains Crunch Pecan 1 cup 27 mg
Great Grains Raisin & Date 1 cup 25 mg
Banana Nut Crunch 1 cup 23 mg


Cereal Serving Size Oxalate Content
Corn Grits 1 cup 97 mg
Red River Cereal 1 cup 52 mg
Nabisco Honey Shredded Wheat 1 cup 47 mg
Nabisco Shredded Wheat 2 biscuits 42 mg
Cream of Wheat 1 cup 18 mg
Farina Cereal 1 cup 16 mg


Nuts contain a substantial amount of oxalate even in relatively small amounts.

Here is a look at the available data.

Nut Serving Size Oxalate Content
Almonds 1 oz (28 g) 122 mg
Cashew Nuts 1 oz (28 g) 49 mg
Mixed Nuts 1 oz (28 g) 39 mg
Peanuts 1 oz (28 g) 27 mg
Trail Mix 1 oz (28 g) 15 mg
Pistachios 1 oz (28 g) 14 mg
Pecans 1 oz (28 g) 10 mg

Walnuts (and other nuts) will also contain oxalate in varying concentrations.

Additionally, be aware of nut products such as almond flour, nut butter, and any kind of food with nut ingredients.

Vegan Proteins

Some popular vegan-friendly protein options contain oxalate due to their soy content.

However, the available data for this group is not significant, and the amounts may vary depending upon brand/specific ingredients.

Vegan Product Serving Size Oxalate Content
Vegan Burger 1 Patty 24 mg
Tofu 3.5 oz (100 g) 13 mg
Soy Burger 3.5 oz (100 g) 12 mg

Vegetables (and Beans)

In this section, you can see the available data on the oxalate content of various vegetables.

Remember that only the foods that have available (and reliable) data are here.

Vegetable Serving Size Oxalate Content
Spinach (cooked) 1 cup 1510 mg
Rhubarb 1 cup 1082 mg
Okra 1 cup 1014 mg
Spinach (raw) 1 cup 656 mg
Beet Greens 1 cup 500 mg
Red Swiss Chard 1 cup 420 mg
Green Swiss Chard 1 cup 347 mg
Beets 1 cup 152 mg
Navy Beans 1 cup 152 mg
Baked Potato w/ skin 1 medium 97 mg
Rutabaga 1 cup 62 mg
Turnip 1 cup 60 mg
Fava Beans 1 cup 40 mg
Bamboo Shoots 1 cup 35 mg
Tomato Sauce 1 cup 34 mg
Refried Beans 1 cup 32 mg
Parsnip 1 cup 30 mg
Red Kidney Beans 1 cup 30 mg
Sweet Potato 1 cup 28 mg
Carrots 1 large carrot 20 mg
Celery (cooked) 1 cup 10 mg
Collards 1 cup 10 mg

What Is a Low-Oxalate Diet?

Low-oxalate diets are frequently characterized as being <100 mg per day (4).

However, this classification can vary, and some research suggests that individuals at risk should limit oxalate to <50 mg (5, 6).