A low oxalate diet is one of the most effective dietary interventions for preventing calcium oxalate kidney stones, which account for roughly 75-80% of all stones. Urologists typically recommend keeping daily oxalate intake under 100mg, and many practitioners who work with sensitive patients aim for 40-60mg per day. The challenge is that oxalates hide in foods most people consider healthy, making it easy to overshoot without realizing it.
This guide walks you through the fundamentals: what daily targets to aim for, which foods to build your meals around, and how to structure a practical eating plan.
Understanding Your Low Oxalate Diet Target
The average American diet contains roughly 200-300mg of oxalates per day. A health-conscious diet heavy in greens, nuts, seeds, and certain grains can push that to 500-1,000mg or more. For context, a single smoothie with spinach, almond butter, and cocoa can top 1,000mg in one sitting.
General maintenance: Under 100mg per day. This is the standard recommendation from the National Kidney Foundation for stone prevention.
Active stone prevention: 40-60mg per day. Many urologists recommend this more aggressive target for patients who have had recurrent stones.
Transition period: If you've been eating a high-oxalate diet for months or years, dropping intake suddenly can trigger uncomfortable symptoms — joint pain, rashes, fatigue, and urinary irritation — as stored oxalates mobilize. This phenomenon is sometimes called oxalate dumping. Most practitioners recommend reducing intake gradually over 2-4 weeks rather than going cold turkey.
Low Oxalate Diet Food List by Category
Building meals becomes simple once you know which foods in each group are safe.
Proteins — nearly all are very low in oxalates, so protein is the easiest part of any low oxalate diet.
| Food | Oxalate (mg) | Serving |
|---|---|---|
| Chicken, turkey, beef, pork, lamb | 0 | 4 oz |
| Fish and shellfish | 0 | 4 oz |
| Eggs | 0 | 2 eggs |
| Tofu (firm) | 3 | 1/2 cup |
Vegetables — under 10mg per serving:
| Food | Oxalate (mg) | Serving |
|---|---|---|
| Romaine lettuce | 1 | 1 cup |
| Cabbage | 1 | 1 cup |
| Cauliflower | 1 | 1/2 cup |
| Cucumber | 1 | 1/2 cup |
| Bell peppers | 1 | 1/2 cup |
| Arugula | 2 | 1 cup |
| Broccoli | 2 | 1/2 cup |
| Butternut squash | 2 | 1/2 cup |
| Mushrooms | 2 | 1/2 cup |
| Zucchini | 3 | 1/2 cup |
Grains — under 10mg per serving:
| Food | Oxalate (mg) | Serving |
|---|---|---|
| Corn tortillas | 3 | 1 tortilla |
| Millet | 3 | 1/2 cup cooked |
| White rice | 4 | 1 cup cooked |
| Farro | 5 | 1/2 cup cooked |
| White bread | 5 | 1 slice |
| Oats (rolled) | 8 | 1/2 cup cooked |
Fruits — under 10mg per serving:
| Food | Oxalate (mg) | Serving |
|---|---|---|
| Watermelon | 1 | 1 cup |
| Strawberries | 2 | 1/2 cup |
| Peaches | 2 | 1 medium |
| Apples | 3 | 1 medium |
| Bananas | 3 | 1 medium |
| Grapes | 3 | 1 cup |
| Blueberries | 4 | 1/2 cup |
Nuts and seeds — under 10mg per serving:
| Food | Oxalate (mg) | Serving |
|---|---|---|
| Macadamia nuts | 3 | 1 oz |
| Flaxseeds | 4 | 1 tbsp |
| Hemp seeds | 5 | 3 tbsp |
| Pecans | 6 | 1 oz |
| Walnuts | 8 | 1 oz |
Dairy — almost all dairy is 0-2mg per serving. Cheese, milk, yogurt, and butter are all very low. Dairy also provides calcium, which binds free oxalates in the gut and prevents absorption — making it doubly useful on a low oxalate diet.
Sample Low Oxalate Diet Day (Under 50mg Total)
Breakfast: Two eggs scrambled with bell peppers and mushrooms, one slice of white toast with butter, coffee with milk. (~8mg)
Lunch: Grilled chicken over romaine lettuce with cucumber, shredded carrots, feta cheese, and olive oil dressing. Side of white rice. (~10mg)
Snack: Apple slices with walnut butter (or a small handful of pecans). (~9mg)
Dinner: Pan-seared salmon with roasted broccoli and butternut squash, side of farro. (~12mg)
Dessert: Strawberries with whipped cream. (~3mg)
Daily total: approximately 42mg — well within the aggressive prevention target.
Key Principles for Success
Pair calcium with meals. Eating calcium-rich foods (cheese, yogurt, milk) alongside any moderate-oxalate food binds the oxalates in the gut before they can be absorbed. A glass of milk with a meal can meaningfully reduce net oxalate absorption.
Stay hydrated. Aim for 2.5-3 liters of water per day. Dilute urine is less likely to form crystals. Your urine should be pale yellow throughout the day.
Cook vegetables when possible. Boiling reduces oxalate content by 30-90% because oxalates leach into the water. Steaming is less effective (5-15% reduction) but still helps.
Transition gradually. If you've been eating a very high-oxalate diet, reduce slowly over 2-4 weeks to minimize oxalate dumping symptoms. Cut the highest sources first (green smoothies, certain nuts, particular grains) and work your way down.
For a complete ranked list of safe foods, see our low oxalate foods guide.
Follow Your Low Oxalate Diet When Eating Out
Sticking to a low oxalate diet at home is manageable with planning. Restaurants are harder — oxalate-rich ingredients hide in sauces, sides, and dishes you wouldn't suspect. DinePick scans any restaurant menu and highlights low-oxalate options tailored to your needs. Join the waitlist to try it first.