Oxalate rich foods are a concern for anyone managing kidney stones, vulvodynia, or chronic inflammation. Oxalates — also called oxalic acid — are naturally occurring compounds found in many plant foods. In small amounts, they pass through your system harmlessly. But when intake is high (above roughly 200-250mg per day), oxalates can bind with calcium in the kidneys to form calcium oxalate crystals, the most common type of kidney stone. Knowing which foods are highest helps you make informed choices without eliminating entire food groups.
This reference organizes oxalate rich foods by category, with approximate milligrams per standard serving. Values come from published food composition databases and can vary by growing conditions, preparation method, and variety.
Vegetables
Vegetables are the single largest source of dietary oxalates for most people. The range is enormous — from under 1mg per serving to over 750mg.
| Food | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Spinach (raw) | 750 | 1 cup | Highest common food source. Cooking reduces by 30-40%, but cooked spinach is still ~500mg/cup. |
| Swiss chard | 500-700 | 1 cup cooked | Often recommended as a "healthy green," but nearly as high as spinach. |
| Beet greens | 610 | 1 cup cooked | The greens are much higher than the beet root itself. |
| Rhubarb | 541 | 1/2 cup cooked | Among the highest of any food — worth noting for pies and crisps. |
| Sweet potatoes | 140 | 1 medium | Often assumed to be a safe starch, but firmly high-oxalate. |
| Beets (root) | 76 | 1/2 cup cooked | Still high-oxalate, though far less than the greens. |
| Kale | 17-60 | 1 cup raw | Varies by variety. Curly kale is higher than lacinato. |
For safer vegetable alternatives, see our guide to low oxalate vegetables.
Grains and Starches
Grain-based oxalates add up quickly because grains are eaten in larger portions and at multiple meals. Lower-oxalate alternatives like white rice and millet are included for comparison.
| Food | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Buckwheat flour | 133 | 1/2 cup | Common in pancakes, soba noodles, and gluten-free baking. |
| Quinoa | 76 | 1 cup cooked | Marketed as a superfood, but high oxalate is a tradeoff. |
| Wheat bran | 67 | 1/3 cup | Bran cereals and high-fiber wheat products are a hidden source. |
| Brown rice | 24 | 1 cup cooked | Not extreme per serving, but daily multi-serving consumption adds up. |
| Millet | 12 | 1 cup cooked | Lower end — a better alternative to buckwheat and quinoa. |
| White rice | 4 | 1 cup cooked | One of the safest grain options available. |
Nuts and Seeds
Nuts and seeds are often eaten as "healthy snacks," but several varieties are among the most concentrated sources of oxalates by weight. Lower-oxalate alternatives are included for comparison.
| Food | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Almonds | 122 | 1 oz (~23 almonds) | One of the most popular snack nuts and one of the highest in oxalates. |
| Chia seeds | 80-100 | 1 oz | Often added to smoothies and puddings in generous amounts. |
| Cashews | 49 | 1 oz | Moderate-to-high, especially when used as a dairy-free cheese or milk base. |
| Sesame seeds | 35 | 1 tbsp | Tahini-based dressings and hummus can accumulate quickly. |
| Peanuts | 27 | 1 oz | Technically a legume but eaten like a nut — adds up fast when snacking. |
| Peanut butter | 26 | 2 tbsp | A daily PB habit can contribute 50mg+ of oxalates without noticing. |
| Walnuts | 31 | 1 oz | Moderate — a better choice than almonds for limiting oxalates. |
| Pecans | 10 | 1 oz | Among the lowest-oxalate tree nuts available. |
| Hemp seeds | 8 | 1 oz | A low-oxalate alternative to chia seeds with similar nutritional density. |
Fruits
Most fruits are low to moderate in oxalates, but a few stand out. Safe alternatives are included for comparison.
| Food | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Kiwi | 15-30 | 1 fruit | Gold kiwi tends to be lower than green. |
| Figs (dried) | 24 | 1/4 cup | Dried fruits concentrate oxalates by removing water weight. |
| Dates | 24 | 4 dates | Another dried fruit that concentrates oxalates. |
| Raspberries | 24 | 1 cup | Moderate — worth noting for daily consumption. |
| Strawberries | 4 | 1 cup | Very low and a safe choice despite being in the berry family. |
| Bananas | 3 | 1 medium | One of the safest fruits for oxalate-conscious eaters. |
Legumes
| Food | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Navy beans | 76 | 1/2 cup cooked | Among the highest-oxalate legumes. |
| Soybeans | 56 | 1/2 cup cooked | Soy milk, tofu, and edamame all contribute. |
| Pinto beans | 26 | 1/2 cup cooked | Moderate, but frequent consumption adds up. |
| Lentils | 8-14 | 1/2 cup cooked | On the lower end for legumes. |
Beverages
Drinks are an often-overlooked source of oxalates, especially because they are consumed in large volumes. Safe options are included for comparison.
| Beverage | Oxalate (mg) | Serving | Notes |
|---|---|---|---|
| Green smoothies | 100-800 | 1 serving | Highly variable — depends on whether spinach or kale is used as a base. |
| Hot chocolate | 65 | 8 oz cup | Cocoa powder is inherently high in oxalates. |
| Black tea | 12-16 | 8 oz cup | Two or three cups daily adds 25-50mg. |
| Coffee | 1-2 | 8 oz cup | Very low and safe for daily consumption. |
| Water | 0 | — | Always the safest choice. |
For the full list of foods you can freely enjoy, see our oxalate foods overview.
Track Oxalate Rich Foods When Eating Out
Restaurant meals make it hard to estimate your oxalate intake — ingredients are often hidden in sauces, sides, and dressings. DinePick identifies oxalate rich foods on any menu so you can order with confidence. Join the waitlist to try it first.