Low Oxalate Food List (with FREE Printable PDF)

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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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