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Here’s a convenient Low Oxalate Fruit List of Very Low, Low and Medium Oxalate Fruits, with a Free Printable, to make eating and grocery shopping easier!
For this post, I’ve included all fruit-based ingredients as well as fruits that we eat on their own.
However, for the printable, I’ve included only fruits that we eat on their own, as I think that’s what most readers need and want.
Very Low Oxalate Fruits
The following fruits or fruit-based ingredients contain about 0-1 mg of oxalates for a normal serving size:
Baking, Cooking Ingredients, and Condiments
- apple cider vinegar, 1 tablespoon
- coconut milk and dried shredded coconut
- date sugar, 1 teaspoon
Drinks
- 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: chamomile, hibiscus, fruit teas, orange spice and rose hips (Flower-based teas are fruit-based in terms of how our bodies digest them, so I’ve included them here.)
Fats
- coconut oil
- olive oil
ACTUAL 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
Low Oxalate Fruits
The following fruits contain about 1.1 to 5 mg of oxalates for a normal serving size.
Baking, Cooking Ingredients, and Condiments
- apple butter, 2 tablespoons
- coconut flour, 1/4 to 1/2 cup, sources vary
- date sugar, 1 tablespoon
- fruit-based spices, dried, 1/2 teaspoon or less: cardamom, nutmeg, dried orange peel, sumac
Drinks
- kombucha, 8 oz, only cranberry flavor was tested, so be cautious with other flavors
- coconut milk, 1/4 cup to 1 cup, sources vary
Fats
- red palm oil
ACTUAL 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
Medium Oxalate Foods
NOTE: Many on “low oxalate” diets actually follow medium oxalate diets, so this list below is actually quite relevant. My doctor helped me to understand what I have found to be true: If you eat too low of an oxalate diet, the probiotics in the gut that consume oxalates will not survive. This reduces microbiome diversity, which has long term ramifications, even for overcoming oxalate issues (which is possible, as I am living proof).
(As most of you may already know, a medium oxalate diet is also encouraged at the outset of the diet to prevent symptoms that occur from oxalate dumping — when oxalates leave the body too quickly for comfort.)
The following foods contain about 5.1 to 15 mg of oxalates for a normal serving size.
Drinks
- coconut water, 1/2 cup
- kombucha, 8 oz, various brands and flavors
- pomegranate juice, 1 cup
- fruit-based teas, 8 oz: Earl Gray Decaf, chai
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
Print the B&W Low Oxalate Fruit List here.
Be sure to Scale the printable to fit your paper before printing.
Pin Low Oxalate Fruit List here:
Related Low Oxalate recipes
- Low Oxalate Winter Fruit Salad
- Low Oxalate Bread
- Split Pea Soup
- Masa Waffles (reader and family favorite)
- Cappuccino Chip Muffins
- Bean and Rice Flour Waffles
- Lemon Ice Cream
- Mexican Stew
- Homemade Macadamia Nut Milk
- Mediterranean Rice and Bean Salad with Chicken
Learn more about a low oxalate diet here:
- Complete Low Oxalate Food List (with free printable PDF)
- Low Oxalate and Low Salicylate Food List (with free printable PDF)
- Low Histamine and Low Oxalate Food List (with free printable)
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