I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.
This Low Oxalate Food List with Free Printable is something I also made for myself, because I couldn’t find a good list online with just the YES foods I could eat, that was also accurate! So many lists contradict each other, and I didn’t need the foods I can’t eat — just a list for the grocery store and around the house, so I knew my best safe foods.
This list also includes Medium Oxalate foods, because when you start a lower oxalate diet it’s really important to not reduce oxalates too fast. Medium oxalate foods, in moderate amounts, are actually staples when you start the diet. For this reason, I list the amount that it’s safe to eat for medium oxalate foods.
Finally a convenient list of Very Low, Low and Medium Oxalate Foods, with a FREE Printable, to make eating and grocery shopping easier!
How much of these foods is it safe to eat
The reference range for Very Low to Very High Oxalate Content in foods is as follows:
- Very Low: about 0-1 mg
- Low: about 1.1-5 mg
- Medium: about 5.1-15 mg
- High and Very High: about 15.1 and above
If I don’t list the amount of a certain food that it’s safe to eat, that’s because a normal single serving or more is acceptable for that food item. For example, white pepper is listed under Very Low Oxalate content. The testing for this ingredient is for an entire teaspoon. No person will reasonably eat a teaspoon of white pepper, so I have not listed the amount.
As long as you don’t purposely eat large amounts of certain foods, the ingredients assume normal serving sizes. I do list the amount when it’s important to know how much of a food you can have (like with oatmeal, for example).
I always list the amount when it’s a small or moderate serving size that needs to be observed.
Low Oxalate and Medium Oxalate foods that are healthy
Lastly, this Low and Medium Oxalate Foods List does not contain highly processed foods that aren’t healthy. Whole foods and healthier processed foods made the list, but not foods with unnatural ingredients or extra additives.
That’s because we’re trying to get well. Eating a lot of packaged foods grown conventionally and with extra ingredients (like packaged cereals) slows down our detox pathways, increases inflammation and adds a toxic burden to our bodies.
For best health, look for organic produce, grass-finished meats and foods without vegetable oil or fortifications. A good place to start is cross referencing this list of Low and Medium Oxalate Foods with this Anti-Inflammatory Foods List (which also has a free printable).
Find the Low Oxalate Free Printable PDF here.
Very Low Oxalate Foods
The following foods contain about 0-1 mg of oxalates for a normal serving size.
Baking and Cooking Ingredients, plus Condiments
- agave nectar, 1 tablespoon
- anchovies
- apple cider vinegar, 1 tablespoon
- baking soda
- balsamic vinegar
- coconut aminos, 1 teaspoon
- coconut milk and dried shredded coconut
- coconut nectar and coconut sugar, 1 teaspoon
- date sugar, 1 teaspoon
- gelatin
- horseradish
- hot sauce
- kim chee, 2 tablespoons
- maple syrup
- Dijon or yellow mustard, 1 tablespoon
- mustard powder
- pepper
- pickle relish, 1 tablespoon
- rice vinegar
- sea salt
- spices: white pepper, red chili powder, saffron
- vanilla extract
- wasabi paste
- wine vinegar
Beverages
- coffee or instant coffee
- lemon and lime juices (Lemonade made homemade with this ingredient and the right amount of sweetener would also be low oxalate.)
- orange juice
- herbal teas: honeybush, chamomile, hibiscus, licorice, fruit teas, orange spice, mint and rose hips
Fats
- butter
- cocoa butter
- coconut oil
- olive oil
- sesame oil
Fruits
- apples, 1/2 cup
- avocado, 2 to 3 slices
- coconut
- cranberries, 1/2 cup
- dates
- figs
- grapes, green, 1 cup
- lemon juice, 1 cup
- lime juice, 1 cup
- melon, 1/2 cup
- olives, 1
- plums
- passion fruit
Herbs
- basil
- bay leaves
- chives
- cilantro
- dill weed
- garlic
- ginger
- parsley
- rosemary
- sage
- tarragon
- thyme
Vegetables
- alfalfa sprouts
- arugula
- bok choy
- broccoli, 1/2 cup
- cabbage, boiled, 1/2 cup
- cauliflower, cooked, 1/2 cup
- corn, 1/2 cup
- cucumbers, 1/4 of 1
- kohlrabi
- mushrooms
- onions: white and yellow
- peppers, small, sweet
- pumpkin
- radish
- romaine lettuce, 1/2 to 1 cup
- seaweeds: kombu, wakame
Grains, pastas and grain-free flours
- cornstarch, 1 tablespoon
- cricket flour
- cellophane noodles, 1/2 cup
- Pad Thai rice noodles, 1/2 cup
Nuts and seeds
- flax seeds and flax seed meal, 1 tablespoon
Beans and peas (1/2 cup serving size)
- red lentils, cooked
- peas
Meats
- bacon and turkey bacon
- beef
- buffalo
- chicken
- fish: flounder, haddock, salmon, sardines, tuna, scallops, crab (2 oz), shrimp
- lamb
- pork
- turkey
- most wild game: deer, elk, moose, rabbit etc.
Dairy
- most cheese: blue, cheddar, cream cheese, fontina, goat cheese, Gruyere, ricotta, jack, mozzarella, romano, pecorino
- half and half, heavy cream
- kefir, buttermilk, sour cream
- milk, goat’s milk
Low Oxalate Foods
The following foods contain about 1.1 to 5 mg of oxalates for a normal serving size.
Baking and Cooking Ingredients, plus Condiments
- apple butter, 2 tablespoons
- brown rice syrup, 1 tablespoon
- capers, 2 tablespoons
- coconut aminos, 1 tablespoon
- coconut flour, 1/4 to 1/2 cup, sources vary
- coconut sugar, 1 tablespoon
- corn starch, 1/2 cup
- cream of tartar
- date sugar, 1 tablespoon
- flax seed meal, 2 tablespoons
- garbanzo bean flour, 1/4 to 1/2 cup, sources vary
- green chilies, 2 tablespoons
- guar gum
- honey, 1 tablespoon
- molasses, 1 tablespoon
- nutritional yeast, 3 tablespoons
- olives, 1
- polenta , 1/4 cup
- potato starch, 1/4 cup
- psyllium husk, 1 tablespoon
- rice flour, 1/2 cup
- red miso paste, but avoid commercially made miso soup
- salsa, 2 tablespoons
- soy sauce, 1 tablespoon
- spices, dried, 1/2 teaspoon or less: cardamom, chili powder, nutmeg, dried orange peel, paprika, black pepper, sumac, cayenne pepper
- spices, dried, 1 teaspoon: garlic, ginger, red pepper flakes, mace, onion powder
- sweet potato flour, 1/2 cup
- tomato paste, 1 teaspoon, or possibly up to 1 tablespoon
- vinegar
- water chestnut flour, 1/2 cup
- yeast, active dry
Beverages
- African red bush tea
- black tea: English Breakfast, Darjeeling, Oolong
- chai black tea
- chicory root tea (herbal coffee)
- dandelion root tea
- decaf coffee
- ginger tea
- green tea
- kombucha, 8 oz, cranberry flavor was tested, so be cautious with other flavors
- mint tea
- rooibos
- tulsi tea
Fats
- macadamia nut oil, 1 tablespoon
- red palm oil
Fruits
- apples (1 medium size): Gala, Fuji, Pink Lady, Granny Smith
- applesauce, 1/2 cup
- apricot, 1/2 of 1
- avocado, 1
- blueberries, strawberries, cherries, 1/2 cup
- grapes, green or red, 1/2 cup
- mango, 1 whole
- melon, 1/2 cup: cantaloupe, casaba, honeydew, watermelon
- nectarine, 1 whole
- orange – 1 whole
- papaya – amounts vary: 1/2 cup to 1 whole
- peach – 1 whole
- pear 1/2 to 1
- pineapple, 1/2 cup
- plum, 1/2 cup
Herbs
- dried herbs: basil, lavender, marjoram, parsley, sage
Vegetables (1/2 cup serving size, unless listed otherwise)
- asparagus
- broccoli
- cabbage, raw or cooked show the same serving size
- carrots, sliced and boiled
- cauliflower
- collard greens
- corn, 1 cup
- cucumber, 1/2 of 1
- daikon radish, about 2″x2″
- endive
- escarole
- kale
- lettuces, possibly up to 1 cup or more: Boston/bibb/butter, iceberg, green or red looseleaf, romaine
- mushrooms, 5 whole
- nori seaweed, 1 sheet
- onions, white or yellow, shallots
- peppers, a variety of kinds
- potato, red, peeled
- rutabaga, possibly up to a cup
- squash: acorn, butternut, delicata (possibly up to a cup), kabocha, spaghetti
- tomato
- turnip greens or root
- water chestnuts
- watercress
- zucchini, up to 1 cup cooked
Grains, pastas and grain-free flours
- kelp noodles, 1/2 cup
- millet, 1/2 cup cooked
- oat bran, 1/2 cup dry
- quinoa pasta, 1/2 cup cooked
- rice, 1/2 cup cooked
- rice pasta, brown or white, 1/2 cup cooked
- Shirataki Miracle Noodles, 3 oz cooked
- sweet potato pasta, 1/2 cup cooked
- wild rice, 1/2 cup cooked
Nuts and Seeds
- chestnuts, 3 whole
- pumpkin seeds, 1 tablespoon
- pumpkin seeds, sprouted, 1/4 cup
- pumpkin seed butter, 2 tablespoons
- sunflower seeds, peeled, 1/4 cup
- sunflower seed butter, 1 tablespoon
- watermelon seeds, sprouted, 1 ounce
Beans and Peas
- black-eyed peas
- garbanzo beans (chickpeas), 1/2 cup
- lentils
- lima beans (butter beans), 1/2 cup
- mung beans
- split peas
Meats
- bacon, 2 slices
- beef hot dogs, Applegate Farms brand, 1 hot dog
- deli turkey meat, Applegate Farms brand, 2 oz
Dairy and non-dairy substitutes
- cheese, 1/2 cup: cheddar, feta, mozzarella, cottage cheese
- cheese, 1 oz: Parmesan, Swiss
- coconut milk, 1/4 cup to 1 cup, sources vary
- Daiya non-dairy cheese, 1/4 cup
- milk, 1 cup
- rice milk, 1 cup
- yogurts, commercially made, 3 to 6 oz depending on the brand
Medium Oxalate Foods
The following foods contain about 5.1 to 15 mg of oxalates for a normal serving size.
Baking and Cooking Ingredients, plus Condiments
- ginger root, fresh, 1 tablespoon
- molasses, 1 tablespoon
- tahini, 1 teaspoon
(Avoid: chocolate, cocoa powder or cacao, which are very high in oxalates.)
Beverages
- coconut water, 1/2 cup
- kombucha, 8 oz, various brands and flavors
- pomegranate juice, 1 cup
- teas, 8 oz: Earl Gray Decaf, Green Tea Decaf, Green Tea, English Breakfast, Chai, Matcha, Mate, White Tea
Fruits (1/2 cup serving size, unless listed otherwise)
- apples, 1 small: Braeburn, Macintosh
- apricots, 1/2 cup
- bananas, 1 medium
- berries: cherries, cranberries, strawberries, 5 to 15
- cantaloupe, 1 cup cubes
- currants
- dates
- figs
- grapes, black, possibly up to 1 cup
- gooseberries
- grapefruit, 1/2 grapefruit
- mandarin oranges, 1 whole, or 1/4 cup canned organic
- mango
- nectarine
- olives – 5 to 15 whole
- papaya
- pear, peeled, 1 whole: Bartlett, or Bosc
- persimmon
- plum
- raisins
- tangerine
(Avoid: raspberries, canned pineapple and rhubarb, which are very high in oxalates.)
Herbs
- basil, fresh, 1 tablespoon to 1/4 cup, sources vary
Vegetables (1/2 cup serving size, unless listed otherwise)
- artichoke, 1, boiled
- asparagus
- broccoli
- Brussels sprouts
- cabbage, raw or sauerkraut
- carrots, sliced and boiled 4 minutes or raw and grated to measure
- celery, raw
- chayote, boiled
- cassava root (yucca), boiled 30 minutes
- collard greens
- dulse flakes, seaweed, 1 tablespoon
- eggplant
- endive, 1 cup
- fennel, raw
- grape leaves, 1 leaf
- green beans, cooked for 30 minutes
- green chilies, canned, one chili
- green onions, chopped
- Jerusalem artichokes (sunchokes)
- kale
- leeks
- lima beans
- mung bean sprouts
- mustard greens
- parsnips
- peppers, sweet
- portabella mushroom, 1
- potato, peeled and cooked
- pumpkin, canned
- red onion, raw
- tomatillo
- tomato, fresh
- tomato paste, 2 tablespoons
- tomato sauce
- turnip greens
- winter squash: hubbard
(Avoid: spinach, potatoes and beets, which are very high in oxalates.)
Grains, pastas and grain-free flours (1/2 cup serving size, unless listed otherwise)
- barley, boiled
- breads, packaged: Ener-G Brown Rice Bread, 1 slice; Udi’s GF Hamburger Bun, 1 bun, Francisco International Sourdough, 1 slice, Ezekiel Sprouted Whole Grain, 1 slice; Udi’s White Sandwich Bread GFCF, 2 slices
- brown rice
- brown rice flour, 1/4 cup
- chestnut flour, 1/4 cup
- corn chips, 1 oz
- corn tortillas, 1 to 2 tortillas, sources vary
- cornmeal, 1/4 cup
- couscous
- einkorn and einkorn flour, Jovial brand, organic
- flax seed meal
- green banana flour, 1 teaspoon
- hominy, white
- kamut pasta
- lupin flour
- masa, from white corn, organic (This product is a daily staple for me. I make porridge and flat breads most often, as well as waffles. I use a 1/3 cup portion size of dry masa to cook with, for a single serving.)
- millet, cooked, if soaked overnight first, drained, rinsed and then boiled 20 minutes, 1 cup
- oat bran, 1 tablespoon
- oat flour, 1/4 cup
- oats, rolled, some brands only 1/4 cup
- pearl barley
- popcorn, 1 cup
- potato starch
- pumpkin seed flour
- quinoa pasta, Ancient Harvest brand
- red lentil pasta
- rice, white, raw
- rice cakes, 2 cakes
- rice flour, from white rice
- rye flour, 1/4 to 1/2 cup, sources vary
- sorghum flour, 1/4 cup
- Sourdough Einkorn Crackers by Jovial (Sea Salt, Organic), 18 crackers
- shirataki noodles, 4 oz
- spelt pasta
- sweet rice flour
- tapioca flour, 1/4 cup
- tapioca pearls
- tiger nut flour, 1/4 cup
- white wheat flour, 1/4 cup
- wild rice and wild rice flour
(Avoid: wheat bran, rice bran and buckwheat which are very high in oxalates.)
Nuts and Seeds, 1 oz/about 3 tablespoons, unless otherwise specified
- chestnuts, about 6 to 8
- hemp hearts
- macadamia nuts (This is the only brand I buy, because they’re not rancid, and they’re organic. This is an important crop to buy organically grown because of the pesticides otherwise used. I’ve tested all of the organic macadamia nuts I can find, and all of them but this one are rancid. Here’s their unsalted product, for those of you watching sodium intake.)
- pecans
- pecan butter, 1 tablespoon (This is the one I buy and love so much.)
- pistachios, about 10 (But these often have mold problems, so I avoid them.)
- pumpkin seeds, 1/4 to 1/2 cup, sources vary
- sesame seeds, 1 tablespoon
- sunflower seed butter, 2 tablespoons
- sunflower seeds, 1/4 to 1/2 cup, sources vary
- tiger nuts, 20 nuts
- walnuts
- watermelon seeds, 1/4 cup
(Avoid: almonds, Brazil nuts, cashews, hazelnuts, pine nuts, chia seeds and sesame seeds, which are very high in oxalates.)
Beans and Peas, 1/2 cup
- garbanzo beans (chickpeas), boiled 3 hours
- kidney beans, boiled
- lentils, boiled 40 minutes
- lentils, red, dry
- peas and snow peas
- tofu
(Avoid: navy beans, soy beans and miso soup, which are very high in oxalates.)
Meats, 2 oz serving
- pork sausage, cooked
- tuna, canned
Dairy and Dairy Substitutes, 1 cup
- hemp milk
- oat milk
- rice milk
You can Pin Low Oxalate Food List with Printable HERE:
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Terri Heard says
I am really struggling with what to eat anymore I have a rash that won’t go away I’ve been tested every way possible from all kinds of things I’ve gone through thousands of dollars of treatment I found your article interesting today but I’m trying to find a printable version of the oxalate list one I was able to download I couldn’t find the others what’s the best way to have all this information in one spot thank you Terri Heard
Megan says
Hi Terri, there is a printable Lox Oxalate food list on this page for you. I’m sorry for all your struggles. Let me know if you can’t find the link on this page.
Alfreda G. says
Hi Megan!
Thought I might be able to catch you here! 🙂
I realized that I have high Oxylate and might experiment with a low oxylate diet (if it is at possible).
Is the waffle recipe you are referring to your VAD bean and oat waffles or a to one in your recipe book?
I would also love to hear about your flat bread too.
One other thing, you mention Buffalo being low oxalate, do you know if bison is as well?
Megan says
Hi Alfreda, yes, this is a great place to get a timely answer, and I’m sorry; I see now your questions, too, in LYL! I do indeed have a low oxalate masa waffle recipe (better version of corn) that I make myself. I will try to publish it this week, so you have it! 🙂 I don’t have a low oxalate flatbread finalized; I still just wing it, so I’ll try to get to measuring and get one solidified. Yes, bison, as well as buffalo. Blessings, and thank you for your patience!! 🙂
Alfreda G. says
Me again! Tried to post a smiley emoji after “Thought I might catch you here!” and they came up as ????, my apologies. 🙂
Megan says
So sweet! No problem, and thank you for the smile!! 🙂
Alfreda G. says
You are so sweet! Thank you! I can’t wait! It sounds like you are eating flatbread instead of sandwich bread these days Loved your sandwich bread though!
Megan says
I alternate between making flatbread and eating sourdough. We have a clean one I buy, by Izzio. I start the day with the masa waffle, and then at lunch have the sourdough, leftover waffle or flatbread. I wish I could do my oat sandwich bread still, but I’m lower oxalate than that now. So glad you loved it!
Kate says
I was looking for a lower Oxalate vegetarian diet and came across your comprehensive list which is most helpful ,thanks.
I’m a bit concerned that you have included cricket flour,which I’m assuming is made from dried crickets….Crickets and most insects contain Chitin which is highly poisonous to humans ????
Megan says
Hi Kate, I’m sorry that I found your comment late. I’ve never heard that chitin is dangerous. I believe it’s an insoluble prebiotic fiber, and crickets have been eaten by humans for millennia. I’m so glad the list is helpful and sorry the inclusion of crickets was confusing. Best to you!
Paul Waggoner says
your article notes avocado as very low in oxalates however, the “Low-Oxalate Foods List” by the Oxalate Heroes ranks it as very high in oxalates – how do I understand these differences?
Thanks,
Paul
Megan says
Hi Paul, great question. We have to look at the source of information from each website (the source’s source). My source is the Vulval Pain Foundation’s testing in 2012. Through their testing, they found one whole avocado to be low in oxalates. Of course, with that information, proceed with caution, to see how your unique body does with a small amount, and then go from there.
Cynthia Phelps says
Hi Megan
I’ve seen so many contradictions on many food items, such as:
Dates, Figs, dried cherries, Green and Black Tea, and carrots. Can you help explain this? I’m new to oxalates and the damage they can cause. So, I’d like to get the story straight as to what is safe and what is not.
Is there a concern for something called “oxalate dumping’?
Thank you for all your good work!
Megan says
Hi Cynthia, happy to help. When food lists are provided without any sourcing (where they got their data), it’s hard to believe the food list is accurate. So if lists vary, it might be because the ones that are wrong are parroting each other, and then a few lists might be based a clinic’s experience with its patients, while other lists are based on actual testing of foods. My list is mostly built off of actual testing of food, with each test having a date and the organization who did the testing. If you struggle with oxalates, you’ll have your own experiences, too, to add to the information, which foods in which amounts cause flares, and which ones don’t etc. Oxalate dumping happens when we remove high and medium oxalate foods too quickly, and the body starts dumping stores of oxalates, causing painful and sometimes dangerous symptoms. So we want to start a medium oxalate diet slowly, and from there phase into low oxalate.