High & Low Oxalate Food List

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Download the printable High & Low Oxalate Food List to help you discern which common foods are high and low in oxalate. This information is essential for anyone interested in successfully following a low oxalate diet.

free low oxalate food list pdf

Oxalate is a specific type of antinutrient found in plant foods. Leafy greens, vegetables, fruits, grains, nuts, and seeds all contain varying levels of this compound.

Under ideal circumstances, oxalate compounds are eliminated in stool and urine, however, build up can occur.

Oxalate can reduce nutrient absorption by binding to minerals and forming calcium oxalate or iron oxalate. Within published medical literature, the most thoroughly understood consequence of high oxalate levels is discussed in relation to kidney stones. However, with the rise of the keto diet and ultra-low carb/zero-carb diets, more and more anecdotal evidence is accumulating that shines a light on the gaps of our current scientific knowledge.

oxalate foods list

Learn more about oxalate and how it can affect your health

In our private support forum and broader community at large, we are seeing more and more testimonies on how minimizing the amount of oxalate containing foods may have dramatic results in auto-immune conditions, joint pain, signs of “aging”, and other degenerative conditions.

high oxalate foods

How much is too much?

For general health, practitioners recommend 100mg or less is a good daily goal. A limit of 50 mg a day is even better.

Foods that contain 10 mg or more of oxalate per serving are considered high oxalate foods, these foods should be eaten sparingly or not at all.

Low oxalate foods have less than 2 mg of oxalate per serving. These may be consumed freely.

Animal foods are the only foods that have very little or zero oxalate.

This includes animal protein from ruminants, fowl, pork, fish and seafood; animal fats like butter, tallow and lard; dairy foods (cream, milk, cheese, yogurt etc.) and eggs.

To source quality animal protein, fats, and raw dairy, browse through this collection of directories and link up with local suppliers.

low oxalate keto diet

The High & Low Oxalate Food List

The download contains a 4-page pdf oxalate food list: 1 page recaps the information shared here + 3 printable lists. I have separated foods by HIGH and LOW oxalate content as well as KETO and GENERAL foods.

No one has a completely clear understanding on the exact amount of oxalate in every single food. I have done my best to present a general guide to high and low oxalate food by sorting through the most frequently recommended oxalate food lists and consolidated the information by cross-reference.

Some of the highest oxalate foods to be wary of are:

Spinach, cooked1/2 cup775 mg
Spinach, raw1 cup656 mg
Almonds1 ounce122 mg
Beets1/2 cup76 mg
Coca powder (chocolate)1/4 cup67 mg
Soybeans1/2 cup48 mh

Remember the goal of staying under the 50 mg limit a day? Yikes!

These so called “health foods” are literally off the charts high!

You can see how quickly oxalate can add up especially when you eat certain “healthy” foods regularly. You may want to think twice before having a green smoothie for breakfast, spinach salad for lunch, a green juice with your girlfriends on the weekend, and piece of almond flour cake for dessert a few times a week.

“Everyone” says these foods are good for us, but if you are someone who suffers from auto-immune conditions, digestive irregularities, stiffness of joints or general lack of health, I highly encourage you to learn more about oxalate, high oxalate foods, and how your body responds to them.

14 thoughts on “High & Low Oxalate Food List”

    • Hi there, sorry for the confusion! You are welcome so subscribe to the blog here and I’ll send you the food list to your inbox. The opt-in form is directly under the first image. I’ll make an adjustment here now so it’s more clear for others. Thank you for the comment. Please let me know when you receive the list!

      Reply
  1. Thanks for this information.
    However, I clicked on the link to the low oxalates list, and it took me to the offer for the carnivore diet guides, which I’ve already purchased, and there is not low-oxalates food list included. What is the correct link?
    Thank you.

    Reply

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