Oxalate

Kidney Stone Prevention Diet

Oxalate-Rich Foods1
Food Item Serving Oxalate Content (mg)
Beet greens, cooked 1/2 cup 916
Purslane, leaves, cooked 1/2 cup 910
Rhubarb, stewed, no sugar 1/2 cup 860
Spinach, cooked 1/2 cup 750
Beets, cooked 1/2 cup 675
Chard, Swiss, leaves, cooked 1/2 cup 660
Rhubarb, canned 1/2 cup 600
Spinach, frozen 1/2 cup 600
Beets, pickled 1/2 cup 500
Poke greens, cooked 1/2 cup 476
Endive, raw 20 long leaves 273
Cocoa, dry 1/3 cup 254
Dandelion greens, cooked 1/2 cup 246
Okra, cooked 8-9 pods 146
Potatoes, sweet, cooked 1/2 cup 141
Kale, cooked 1/2 cup 125
Peanuts, raw 1/3 cup (1 3/4 oz) 113
Turnip greens, cooked 1/2 cup 110
Chocolate, unsweeteneed 1 oz 91
Parsnips, diced, cooked 1/2 cup 81
Collard greens, cooked 1/2 cup 74
Pecans, halves, raw 1/3 cup (1 1/4 oz) 74
Tea, leaves (4 min. infusion) 1 level tsp in 7 oz water 72
Wheat germ, toasted 1/4 cup 67
Gooseberries 1/2 cup 66
Potato, Idaho white, baked 1 medium 64
Carrots, cooked 1/2 cup 45
Apple, raw with skin 1 medium 41
Brussels sprouts, cooked 6-8 medium 37
Strawberries, raw 1/2 cup 35
Celery, raw 2 stalks 34
Milk chocolate, bar 1/2 cup 34
Raspberries, black, raw 1/2 cup 33
Orange, edible portion 1 medium 24
Green beans, cooked 1/2 cup 23
Chives, raw, chopped 1 tablespoon 19
Leeks, raw 1/2 cup 15
Blackberries, raw 1/2 cup 13
Concord grapes 1/2 cup 13
Blueberries, raw 1/2 cup 11
Currants, red 1/2 cup 11
Apricots, raw 2 medium 10
Raspberries, red, raw 1/2 cup 10
Broccoli, cooked 1 large stalk 6
Cranberry juice 1/2 cup (4 oz) 6

  1. Resnick MI, Pak CYC. Urolithiasis: a medical and surgical reference. W.B. Saunders Company; 1990. p. 161.

This information is intended to augment, not replace, the advice of your doctor. If you have any questions about this content, please talk to your doctor.