Starting a low-oxalate diet can feel overwhelming because so many guides focus on what to avoid. This is the opposite — a complete list of low oxalate foods organized by food group so you can see how much you actually can eat. Most nephrologists and dietitians define "low oxalate" as fewer than 10mg per serving. Staying under 40-50mg of total oxalate per day is the standard recommendation for calcium oxalate kidney stone prevention.
The good news: the majority of foods — especially animal proteins, most dairy, and many grains — are naturally very low in oxalates. Restriction mainly affects a handful of vegetables, nuts, and grains. For the foods you should steer clear of, see our high oxalate foods swap guide.
Low Oxalate Proteins
Almost all animal proteins are virtually oxalate-free because oxalates are produced by plants, not animals.
| Food | Serving | Oxalate (mg) | Notes |
|---|---|---|---|
| Chicken breast | 4 oz | 0 | Grilled, baked, or sauteed — all preparation methods are safe |
| Turkey | 4 oz | 0 | Ground turkey works for burgers, meatballs, and chili |
| Beef | 4 oz | 0 | All cuts are oxalate-free |
| Pork | 4 oz | 0 | Tenderloin, chops, and ground pork are all safe |
| Salmon | 4 oz | 0 | Also delivers about 1,800mg of omega-3 fatty acids |
| Shrimp | 4 oz | 0 | Most shellfish are oxalate-free |
| Eggs | 2 eggs | 0 | Whole eggs, egg whites, and egg yolks are all safe |
| Tuna | 4 oz | 0 | Fresh or canned in water |
Low Oxalate Grains and Starches
This is where careful selection matters. Some grains are very high (buckwheat at 133mg per half cup flour, quinoa at 76mg per cup cooked), but many staples are safe.
| Food | Serving | Oxalate (mg) | Notes |
|---|---|---|---|
| Corn tortillas | 1 tortilla | 2 | A reliable low-oxalate wrap option |
| White bread | 1 slice | 3 | Sourdough and French bread are similarly low |
| Pasta (white) | 1 cup cooked | 3 | Regular semolina pasta is a safe staple |
| White rice | 1 cup cooked | 4 | The safest everyday grain for a low-oxalate diet |
| Farro | 1 cup cooked | 5 | Nutty, chewy whole grain for bowls, salads, and soups |
| White potatoes (peeled, boiled) | 1 medium | 6–10 | Peeling and boiling leaches out some oxalates |
| Oats (rolled) | ½ cup dry | 7–10 | Safe in standard portions; instant oats tend slightly lower |
| Millet | 1 cup cooked | 12 | Borderline but manageable in normal portions |
Low Oxalate Vegetables
Vegetables vary the most in oxalate content, but many common ones are very safe.
| Food | Serving | Oxalate (mg) |
|---|---|---|
| Cauliflower | ½ cup cooked | 1 |
| Cucumbers | ½ cup | 1 |
| Mushrooms | ½ cup | 1 |
| Romaine lettuce | 2 cups | 1 |
| Cabbage | 1 cup raw | 1–2 |
| Bell peppers | ½ cup | 2 |
| Broccoli | ½ cup cooked | 2 |
| Butternut squash | ½ cup cooked | 2 |
| Arugula | 2 cups | 2–5 |
| Zucchini | ½ cup cooked | 3 |
For the full vegetable breakdown, see our low oxalate vegetables guide.
Low Oxalate Fruits
Most fruits are naturally low in oxalates, making them easy to include.
| Food | Serving | Oxalate (mg) |
|---|---|---|
| Watermelon | 1 cup diced | 1 |
| Cantaloupe | 1 cup diced | 1 |
| Lemons / limes | 1 fruit | 1 |
| Cherries | 1 cup | 2 |
| Pineapple | 1 cup | 2 |
| Apples | 1 medium (peeled) | 3 |
| Bananas | 1 medium | 3 |
| Grapes | 1 cup | 3 |
| Blueberries | 1 cup | 4 |
| Peaches | 1 medium | 4 |
| Strawberries | 1 cup | 4 |
Citric acid in lemons and limes also helps prevent kidney stone formation.
Low Oxalate Nuts and Seeds
Nuts are the trickiest category. Almonds (122mg per ounce) and chia seeds (80-100mg per ounce) are very high, but good alternatives exist.
| Food | Serving | Oxalate (mg) | Notes |
|---|---|---|---|
| Pumpkin seeds (pepitas) | 1 oz | 4 | High in magnesium and zinc |
| Flaxseeds (ground) | 1 tbsp | 7 | Strong source of omega-3 ALA |
| Sunflower seeds | 1 oz | 7 | Safe for snacking or topping salads |
| Hemp seeds | 1 oz | 8 | ~10g protein per ounce; direct replacement for chia seeds |
| Pecans | 1 oz | 10 | Lowest common tree nut; rich in healthy fats |
| Walnuts | 1 oz | 31 | Moderate — fine in small portions, but track daily total |
Low Oxalate Dairy and Alternatives
Dairy is almost universally low in oxalates, and the calcium in dairy actually helps — calcium binds with oxalates in the gut, preventing absorption.
| Food | Serving | Oxalate (mg) | Notes |
|---|---|---|---|
| Milk (whole, skim, or 2%) | 1 cup | 0 | — |
| Cheese (all types) | 1 oz | 0 | — |
| Yogurt (plain) | 1 cup | 0 | Greek yogurt is similarly safe |
| Butter | 1 tbsp | 0 | — |
| Coconut milk | 1 cup | 2 | Lower than most nut-based milks |
| Oat milk | 1 cup | 3–5 | Varies by brand |
Avoid almond milk if you are watching oxalates — it retains a significant portion of the almond's oxalate content.
Low Oxalate Beverages
| Food | Serving | Oxalate (mg) | Notes |
|---|---|---|---|
| Water | — | 0 | Staying hydrated is one of the best stone-prevention strategies |
| Apple juice | 1 cup | 1 | — |
| Coffee | 8 oz | 1–2 | Safe for daily consumption |
| Lemonade (fresh) | 1 cup | 1–2 | Citric acid bonus for stone prevention |
| Herbal tea (chamomile, peppermint) | 1 cup | 1–3 | Much lower than black tea (12-16mg per cup) |
For guidance on transitioning to a low-oxalate diet safely, see our low oxalate diet overview.
Find Low Oxalate Foods at Any Restaurant
Eating out on a low-oxalate diet means guessing what is in sauces, sides, and dressings. DinePick scans menus and highlights low oxalate foods so you never have to guess. Join the waitlist to try it first.