Post 235 Oxalates Chart

Post 235  

Oxalates Chart

GENERAL RULE FOR OXALIC ACIDS IN FOOD;   Foods that contain more than 10 mg oxalate per serving are classed as ‘high oxalate’ foods

If you have any of these health problems, you need to know where oxalates are and do the best you can to limit them. Limiting oxalates if you have these problems can make the difference in how you feel, how often you are sick, and whether you progress to a state of disease.  Oxalate-rich foods are often also nutrient dense. People on average do not have problems with oxalates because they have an average intake. If you are consuming a high amount of foods that are also high in oxalates, you may develop a problem. However, with various illnesses, oxalates may be key to your health improvement. So in these cases listed below, it is very important that you reduce oxalates unless your doctor has told you otherwise;

    • Kidney Disease
    • Kidney Cancer
    • Kidney Stones
    • Bladder Gravel
    • Gout
    • Arthritis
    • Rheumatoid Arthritis
    • Irritable Bowel Diseases (IBD)
    • Lupus
    • Low Urine Flow & Bladder Inflammation
    • Renal Failure
    • Chronic Overall Inflammation
    • Oxalate  Related Neuropathy
  • Neuropathy– if you have this, odds are oxalates may be making this worse

A good example of a person being unaware of causing themselves detrimental affects from foods while thinking they are consuming superfoods and healthy alternatives is a common smoothie. Many American begin their days with a healthy smoothie, often including ingredients such as spinach and kale, a handful of raw walnuts or sunflower seeds, along with a half cup of blueberries. Sounds great right? Look at the foods below and you will find that all of these ingredients are high in oxalic acid. Not even moderate, but all of these superfoods are in the high category. If you have no health issues with oxalic acid you will likely not experience problems with these ingredients. If on the other hand, you have reoccurring problems with kidney stones, you will. Use the materials below to reconstruct your healthy diet so your food  selections will actually help you improve your health and not be a detriment to you.

Remember too, even if you are wildly healthy and have no problems discussed within this post, you should not eat handfuls of spinach everyday in your menu or you will likely experience achiness and even arthritis-like symptoms, because spinach is very high in oxalate. One of the ways that oxalic acid will affect you is when you do not drink enough water everyday and are chronically dehydrated. Drinking plenty of water every day will help offset these acids and be sure to consume foods higher in naturally occurring calcium in meals where higher oxalate foods are eaten. 

GALLSTONES VERSES KIDNEY STONES

Don’t confuse gallstones with kidney stones. Gallstones are actually cholesterol balls of fat, not minerals. Many people think that if they are prone to kidney stones that they are also prone to gallstones. These are completely different. If you have problems with fat digestion or eat too much fat in your diet, you will be more apt to develop gallbladder problems. Gallbladder attacks often seem to “come out of nowhere” and a person will go to the emergency room in great pain, thinking they are having a heart attack, but instead, come back out of the hospital without a gallbladder. Balance is everything and moderation in all things still applies today even if you think you are consuming all superfoods. Too much of a good thing is just too much. 

OXALATES-  HOW MUCH IS ENOUGH — HOW MUCH IS TOO MUCH

Here is a quick reference chart to help you to organize your meal plans;

  • Low-oxalate foods have less than 2 mg of oxalate per serving. You can eat as much of these foods as you like.
  • Moderate-oxalate foods have 2 to 6 mg of oxalate per serving. You should eat no more than three of these foods per day.
  • High-oxalate foods have more than 7 mg, average of 10 mg., of oxalate per serving. AVOID these foods or eat them only rarely if you have health problems affected by oxalate rich foods.

Drinks

Low Oxalate Moderate Oxalate High Oxalate
apple juice coffee (limit to 8 oz/day) any juice from high oxalate fruits
beer, bottled or canned cola (limit to 12 oz/day) beer, draft
cider cranberry juice chocolate, plain*
distilled alcohol grape juice chocolate milk
ginger ale orange juice cocoa*
grapefruit juice orangeade coffee powder (instant)*
lemon juice  tomato juice Ovaltine
lemonade/limeade (made without peel)  black tea black & oolong tea, brewed*
lime juice  V8  carrot juice
milk (skim, 2%, whole)  rice milk  miso
orange soda  prune juice  pineapple juice
pineapple    
root beer    
tea- green & white, instant tea    
water    
wine    

* This food is extremely high in oxalates, 7 to 700 mg per serving

Dairy

For calcium restrictions, limit above to one serving per day

Low Oxalate Moderate Oxalate High Oxalate
milk (skim, 2%, whole) chocolate milk none
buttermilk, butter    
yogurt, sour cream, cream cheese, ice cream (not chocolate)    
cheese    
puddings    

Meat Substitutes, Beans, Nuts, and Seeds

Low Oxalate Moderate Oxalate High Oxalate
eggs garbanzo beans, canned almonds
lentils lima beans baked beans canned in tomato sauce
water chestnuts split peas, cooked cashews
coconut walnuts, to moderate to high green beans, waxed and dried
pumpkin seed   peanut butter*
sunflower seeds   peanuts*
pistachios   pecans*
chick peas   sesame seeds
macadamia   sunflower seeds
    tofu (soybean curd)*
    walnuts

* This food is extremely high in oxalates, 7 to 700 mg per serving. Some consider walnuts to be moderate only because they are lower in oxalate than peanuts or pecans in comparison. However, walnuts are about 8mg per serving which in our evaluation is still considered high.

Fruit

Low Oxalate Moderate Oxalate High Oxalate
apples, peeled apples with skin  any juice from these fruits
avocado apricots black raspberries*
bananas black currants blueberries
cantaloupe cranberries, dried red currants
casaba grapefruit dewberries
cherries, bing oranges figs, dried
coconut peaches grapes, purple
cranberries pears gooseberries
grapes, green pineapple kiwi
honeydew plums lemon peel*
mangoes prunes lime peel*
nectarines   orange peel
papaya   red raspberries
raisins   rhubarb*
watermelon   strawberries
blackberries   tangerines
     

* This food is extremely high in oxalates, up to as high as 700 mg per serving

Breads & Starches

Low Oxalate Moderate Oxalate High Oxalate
oat bran, oat bread biscuits *almonds
cereal, oats cracked wheat bread Brazil nuts
noodles, egg noodles macaroni English muffins pine nuts
rice; white or wild blueberry muffins chestnuts
shortbread whole wheat bread quinoa
hummus flour tortillas sesame
pumpkin seed meal corn tortillas teff
corn starch rye bread & flour *peanuts
macaroni & cheese bran muffins hemp
barley flour, barley pearls whole oat bread cornmeal
cooked white rice   buckwheat
flax seed, flax seed meal   bulgur
chick pea flour (garbanzo)   soy flour
sweet potato flour   wheatberries
green pea flour & protein   brown rice
lentils    
     

 

Breads and Starches

Low Oxalate Moderate Oxalate High Oxalate
bread                                      oat bran barley, cooked                          blueberry muffins Fig Newtons                                 buckwheat grouts
breakfast cereals                  oats corn bread                               buttermilk biscuits fruit cake                                     corn grits
noodles, egg or macaroni   oatmeal cookies corn tortilla                              bran muffins graham crackers                           couscous
ice, white or wild                  shortbread cracked wheat bread                 white bread, wheat bran, whole wheat grits, white corn                            cornmeal
hummus                                  oat bran -raw cornstarch                                English muffin, multi grain, wheat kamut                                           miso
corn flour, corn bran flour, white or wheat                  rye marmalade                                    rice bran
macaroni & cheese oatmeal & oatmeal muffin         flour tortillas soybean crackers                           soy flour
cornmeal rice, brown wheat germ                                   whole grain wheat bread
barley flour unsalted saltine or soda
crackers
all-purpose flour                             wheat berries
white rice cooked spaghetti in tomato sauce brown rice, brown rice flour             spaghetti pasta
flaxseed sponge cake bulgur- cooked                                white rice flour

* This food is extremely high in oxalates, 7 to 700 mg per serving

Two seeds rich in fatty acids are flax seed and chia. Both Chia Seed & Flax Seed is high in omega 3 fatty acids. However an important difference is that Chia is also high in oxalates whereas Flax Seed is low. Flax Seed is higher in omega 3 fatty acids (50 to 60%) in the form of alpha lipoic acid (ALA). Flax Seed omega 3 fatty acids are actually higher than oily fish but the body is very inefficient in converting the ALA into omega 3 fatty acids. Eat Flax Seed Meal and consume more of it in order to increase the availability of the omega 3 fatty acids in your diet while also keeping oxalate acid low. Although Chia Seeds are rich in fiber and omega 3 fatty acids, if you have an issue with oxalate acid, your better option is Flax Seed instead. 

Vegetables

Low Oxalate Moderate Oxalate Very High & High Oxalate
acorn squash                        pickles asparagus beans (green, wax, dried)  raw carrots
alfalfa sprouts                      cucumber artichokes beets (tops, roots, greens)  bamboo shoots
cabbage                                  romaine & bib lettuce tomato raw celery cooked                        red kidney beans
cauliflower                            saurerkraut string beans watercress                              navy beans
peas, frozen and fresh        yellow squash carrots cooked collards                                  tomato sauce
peppers, green                      zucchini corn dandelion                              rutabaga

radishes

radish greens

radish microgreens

butternut squash

tofu eggplant                                  French fries
turnips, roots                        spaghetti squash kohlrabi escarole                                  baked potato
endive lettuce dark vegetable soup                    mashed potato
squash lima beans leeks*                                    potato salad
celery raw mushrooms mustard greens
Brussels’ sprouts onions okra
kale potatoes, white parsley
mung beans peas, canned parsnips
seaweed snow peas peppers, green
sea vegetables tomato, fresh pokeweed
bok choy tomato sauce rutabagas
broccoli hot chili peppers sorrel
chives mixed vegetables- frozen spinach
corn oriental vegetables- frozen summer squash
cucumber soy beans sweet potatoes, yams
endive   Swiss chard
mushrooms   tomato soup
ice berg & butter lettuce   olives
scallions   fava beans
onion   refried beans

* This food is extremely high in oxalates, 7 to 700 mg per serving

Meat, Fish, Poultry, Seafood, Meat Substitutes (also see Meat Substitutes, Beans, Seeds)

Low Oxalate Moderate Oxalate High Oxalate

turkey

hotdogs

liver

beef

 tuna salad  tofu

meatballs

wild game general                         l

lamb

 beef kidney  veggie   burger

chicken nuggets

fish sticks

poultry

 beef liver  soy burger

bacon

king crab

   

antelope

blue fish

   

bologna

clams

   

buffalo

cod, cod liver oil

   

chicken

flounder

   

chicken

hotdogs

mackerel

   

chicken liver

oysters

   

hot dogs

pollock

   

ham

salmon

   

ground beef

sardines

   

moose

shrimp

   

pork

tuna canned, oil or water

   

turkey

swordfish

   
lean hamburger, 75% 85% 90% 93%    whiting    

Condiments

Low Oxalate Moderate Oxalate High Oxalate
basil black pepper cinnamon
honey malt, powder ginger
dijon mustard   parsley
jelly   soy sauce
olive oil   pepper- more than 1 tsp/day
mayo    
     
     
     
     
     
     
     
     
     
     
     

 High Oxalates Listings;  These foods are extremely high in oxalates, 7 to 700 mg per serving

Herbs & Greens

Low Oxalate Moderate Oxalate High Oxalate
wheatgrass  milk thistle seed sheep sorrel
iceberg lettuce  clove- small amounts turkey rhubarb
wheatgrass sprouts  dandelion root dandelion leaf
shatavari   alfalfa sprouts
hibiscus flowers   collards
Egyptian Chamomile   ashwagandha
Earl Grey Green Tea   parsley leaf
rooibos   pokeweed
Earl Grey Rooibos   spinach
Honeybush   cinnamon
basil   turmeric
oregano   watercress
peppermint   celery seed
sage   fennel
garlic   cumin
thyme   curry
 arugula   allspice
 watercress   onion powder
 romaine lettuce   coriander seed
 cabbage   ginger
 mustard greens   lemon peel
 collard greens   milk thistle leaf
 turnip greens   okra
 bok choy   sweet potato
    tomato paste

DO NOT take milk thistle if you are allergic to ragweed, chrysanthemums, marigolds, chamomile, yarrow, or daisies.

2 Responses to “Post 235 Oxalates Chart”

  1. Janice February 2, 2023 at 5:56 am Permalink

    Don’t understand why Turmeric is on the list under High Oxalates but was told to take it for my Rheumatoid Arthritis( Fingers)? Can you please explain.

    • admin February 8, 2023 at 2:00 pm Permalink

      I tried to respond to this post but seem to be having a technical problem. Turmeric is fine in average or lower amounts. If you need more than an average amount, add something else rather than more turmeric. Turmeric is considered high in oxalic acids but it is still a great help for arthritis and inflammation. Limit how much you take to about 1500mg and generally that will be okay for anyone except those with gallstones. People with gallstones may find that turmeric aggravates the problems.

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