Oxalates: What Are They & How to Manage Them

Oxalates: What Are They & How to Manage Them. I’m sure you’re thinking, “Wow, what is oxalate and why do I need to know about it?” right? Sure, its not something that many people think about, but if you have kidney issues, gout, rheumatoid arthritis or certain vulvar pain, you really should be avoiding foods that are high in oxalic acid. So let’s cover some facts.

Fact: Oxalate is made in plants, animals and humans, the highest levels are found in plants.

Fact: the function of oxalate is to help plants dispose of excess calcium.

Fact: Our bodies have no use for oxalate and it is disposed of in the urine.

It is estimated that 80% of kidney stones are formed from calcium oxalate – Wikipedia.

So, I’m going to try to do a quick run down of the basic Paleo foods that we eat and how high the oxalate count is in each. Keep in mind that species vary, so these are rough guidelines. Also keep in mind that we are not doctors and if you have any pre-existing conditions, they should be taken up with your physician. This guide is not a substitute.

A low oxalate diet is one that consists, generally, of less than 80mg per day. If you do eat a food that is high in oxalate, drink a glass of water before and after, to help flush the oxalates out of your system.

*Oxalate groups are based on ¼ cup servings (1 tsp for spices), unless noted otherwise in the table.

Very High Oxalate Foods  (foods to be avoided entirely)
Nuts & Seeds Vegetables Fruits & Juice Spices/Condiments Protein Beverages
Almonds Beets Figs – Dried or Fresh Cocoa Powder None None
Mixed Nuts Okra Kiwifruit Sesame Oil
Pine Nuts Olives Black Raspberries
Sesame Seeds Rhubarb Star Fruit
Swiss Chard
NOTE: Boiling or steaming spinach can reduce the oxalates


High Oxalate Foods  (26-99mg)
Nuts & Seeds Vegetables Fruit & Juice Spices/Condiments Protein Beverages
Cashews Okra, cooked Apricots (dried) Poppy Seeds None None
Hazelnuts Collard Greens, cooked Currents Turmeric (ground)
Pecans Dandeloin Greens Dates
Mustard Greens Figs
Sweet Potatoes Kiwi
Tomatoes (can, paste)
NOTE: Boiling or steaming greens can reduce the oxalates


Moderate Oxalate Foods  (10-25mg)
Nuts & Seeds Vegetables Fruit & Juice Spices/Condiments Protein Beverages
Macadamias Carrots Blackberries Black Pepper None Green Tea
Pistachios Celery Blueberries Caraway Seed
Walnuts Leeks Lemon Peel Cloves
Summer Squash Mandarin Oranges Cumin
Tomatoes (sauce, raw) Mango Curry
Orange Peel
Prunes (dried)
Strawberries (frozen)
Low Oxalate Foods  (5-10mg)
Nuts & Seeds Vegetables Fruit Spices/Condiments Protein Beverages
Coconut Meat Artichokes Apples Basil Eggs Apple Juice
Flax Seed Asparagus (cooked) Applesauce Beef Broth Cranberry Juice
Pumpkin Seeds Avocado Apricot Capers Bluefish Grape Juice
Squash Seeds Bok Choy Avocado Chicken Broth Clams Grapefruit Juice
Sunflower Seeds Broccoli Banana Chili Powder Cod Lemon Juice
Brussel Sprouts Cantaloupe Cilantro Crab Lime Juice
Cabbage Cherries Cinnamon Whitefish Orange Juice
Cauliflower Coconut Coriander Halibut Pineapple Juice
Chili Peppers Cranberries (dried) Cream of Tartar Lobster Prune Juice
Chives Grapefruit Dill Weed Mackerel Tomato Juice
Coleslaw (w/mayo) Grapes Evap. Cane Juice Oysters
Cucumber Kumquat Fish Broth Salmon Alcohol
Garlic Lemon (w/o peel) Garlic Shrimp Beer, 12oz
Green Pepper Litchi (lychee) Ginger Root Snapper Bloody Mary
Guacamole Melons (all types) Honey Sole Coffee
Lettuce Nectarine Horseradish Tuna Espresso
Mushrooms Oranges Ketchup (3T) Herbal Tea, 2c
Onions Orange Juice Maple Syrup Bacon Lemonade
Green Onions Papaya Marjoram Ham Red Wine
Red Peppers Passion Fruit Mayo Pork White Wine
Pickles Peaches Mustard Beef Blush Wine
Pumpkin Pears Nutmeg Chicken
Radishes Pineapple Onion Powder Turkey
Turnip Plums Oregano Hotdog
Zucchini Squash Raisins Parsley Bratwurst
Water Chestnuts Raspberries White Pepper Lamb
Watercress Strawberries Peppermint Liver
Tangerines Rosemary Organ Meats
Watermelon Sage Sausage
Salsa (1T)
Turbinado Sugar
Turkey Gravy
Balsamic Vinegar
NOTE: Items in green are less than 5mg.
NOTE: serving sizes for protein is any amount.
NOTE: All oils are very low with the exception of sesame oil.