Understanding which foods contain significant amounts of oxalates is the foundation of managing your intake. The problem is that oxalate foods span every food group — vegetables, fruits, grains, nuts, legumes, and even beverages — and the differences between similar items can be enormous. A cup of one leafy green might contain 750mg of oxalates while another has less than 2mg.
This list ranks common oxalate foods by milligrams per standard serving, organized by food group, using data from Harvard T.H. Chan School of Public Health and the University of Chicago kidney stone prevention program.
Vegetables: The Biggest Oxalate Foods Category
Vegetables show the widest range of oxalate content of any food group.
| Food | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Spinach | 750 | 1 cup cooked | Very high |
| Beet greens | 610 | 1 cup cooked | Very high |
| Rhubarb | 540 | 1 cup cooked | Very high |
| Swiss chard | 300-660 | 1 cup cooked | Very high |
| Sweet potatoes | 140 | 1 medium, baked | High |
| Parsley | 110 | 1 cup fresh | Very high |
| Beets | 75 | 1/2 cup cooked | High |
| Potatoes | 65 | 1 medium, baked with skin | High |
| Okra | 57 | 1/2 cup cooked | High |
| Asparagus | 15 | 6 spears cooked | Moderate |
| Green beans | 15 | 1/2 cup cooked | Moderate |
| Celery | 12 | 1 stalk raw | Moderate |
| Carrots | 10 | 1 medium raw | Moderate |
| Zucchini | 3 | 1/2 cup cooked | Low |
| Broccoli | 2 | 1/2 cup cooked | Low |
| Arugula | 2 | 1 cup raw | Low |
| Butternut squash | 2 | 1/2 cup cooked | Low |
| Cabbage | 1 | 1 cup raw | Low |
| Romaine lettuce | 1 | 1 cup raw | Low |
| Cauliflower | 1 | 1/2 cup cooked | Low |
| Bell peppers | 1 | 1/2 cup raw | Low |
Nuts and Seeds
Nuts are some of the most concentrated oxalate foods by weight.
| Food | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Almonds | 120 | 1 oz (~23 nuts) | Very high |
| Cashews | 50 | 1 oz | Very high |
| Peanuts | 27 | 1 oz | Moderate |
| Peanut butter | 26 | 2 tbsp | Moderate |
| Walnuts | 8 | 1 oz | Low |
| Hemp seeds | 5 | 3 tbsp | Low |
| Pecans | 6 | 1 oz | Low |
| Flaxseeds | 4 | 1 tbsp ground | Low |
| Pumpkin seeds | 4 | 1 oz | Low |
| Macadamia nuts | 3 | 1 oz | Low |
Grains and Starches
| Food | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Buckwheat flour | 130 | 1/2 cup | High |
| Brown rice | 50 | 1 cup cooked | High |
| Whole wheat bread | 15 | 1 slice | Moderate |
| Corn | 10 | 1/2 cup cooked | Moderate |
| Oats, rolled | 8 | 1/2 cup cooked | Low |
| Farro | 5 | 1/2 cup cooked | Low |
| White rice | 4 | 1 cup cooked | Low |
| Millet | 3 | 1/2 cup cooked | Low |
Fruits
| Food | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Rhubarb | 540 | 1 cup | Very high |
| Kiwi | 30 | 1 medium | High |
| Raspberries | 24 | 1/2 cup | Moderate |
| Figs (dried) | 18 | 3 pieces | Moderate |
| Oranges | 14 | 1 medium | Moderate |
| Blueberries | 4 | 1/2 cup | Low |
| Apples | 3 | 1 medium | Low |
| Bananas | 3 | 1 medium | Low |
| Grapes | 3 | 1 cup | Low |
| Strawberries | 2 | 1/2 cup | Low |
| Watermelon | 1 | 1 cup | Low |
Beverages
| Beverage | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Hot chocolate (cocoa) | 65 | 8 oz | High |
| Black tea | 12-16 | 8 oz brewed | Moderate |
| Coffee | 2 | 8 oz brewed | Low |
| Herbal teas | 1-3 | 8 oz | Low |
| Water | 0 | — | — |
Legumes
| Food | Oxalate (mg) | Serving | Level |
|---|---|---|---|
| Navy beans | 40 | 1/2 cup cooked | Moderate |
| Pinto beans | 26 | 1/2 cup cooked | Moderate |
| Chickpeas | 9 | 1/2 cup cooked | Low |
| Lentils | 8 | 1/2 cup cooked | Low |
| Black beans | 8 | 1/2 cup cooked | Low |
For a focused guide on swapping high-oxalate items for low-oxalate alternatives, see our high oxalate foods swap guide. For a deeper dive into the science of how oxalates affect your body, check out our oxalate rich foods article.
Identify Oxalate Foods on Any Restaurant Menu
Tracking oxalate foods at home is manageable with a reference list. Eating out is another story — menus don't list oxalate content. DinePick scans menus and flags high-oxalate ingredients for you automatically. Join the waitlist to try it first.