Dietary guidelines for oxalates

Lower your oxalate consumption

Calcium graphic

Eating a lot of high-oxalate foods can cause high levels of urinary oxalate, which can increase your risk of stone formation. High urinary oxalate can also be caused by certain digestive disorders or by chronic low intake of calcium. If your doctor has told you to restrict your consumption of oxalate-rich foods, the table below can help you identify those with the highest oxalate values. Oxalates are common in many plant foods.

Spinach, cooked ½ cup 755
Spinach, raw 1 cup 656
Rhubarb ½ cup 541
Rice bran 1 cup 281
Almonds 1 ounce or 22 kernels 122
Miso soup 1 cup 111
Baked potato with skin 1 medium 97
Corn grits 1 cup 97
Bulgur, cooked 1 cup 86
Beets ½ cup 76
Navy beans ½ cup 76
Cocoa powder 4 teaspoons 67
Hot chocolate (homemade) 1 cup 65
Bran flakes with raisins 1 cup 57
  1. Harvard School of Public Health Nutrition Department [Internet]. Oxalate table of foods [cited 2010 Nov 23]. Available at: http://regepi.bwh.harvard.edu/health/Oxalate/files.

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.