Does olive oil have oxalates in it? A detailed low-oxalate guide

December 10, 2025 •

4 min read

According to multiple food analyses, olive oil is considered an oxalate-free food, with less than 1 milligram of oxalate per serving. This minimal amount answers the question, does olive oil have oxalates in it, in a way that confirms its safety for a low-oxalate diet.

Quick Summary

Olive oil contains virtually no oxalates and is a safe choice for those on a low-oxalate diet. This is due to the oil's composition and the extraction process that separates it from the water-soluble compounds.

Key Points

Minimal Oxalates: Olive oil contains virtually no oxalates, making it safe for restrictive diets like a low-oxalate diet.
Water-Soluble Compounds: Oxalates are water-soluble, and the oil extraction process effectively separates them from the final oil product.
Supports Kidney Health: Animal studies have suggested a potential antiurolithic effect, meaning olive oil may help prevent the growth of urinary stones.
Antioxidant Benefits: Beyond its low oxalate count, olive oil provides healthy fats and antioxidants that are beneficial for overall health.
Ideal Cooking Choice: Olive oil is a versatile, low-oxalate fat that can safely replace higher-oxalate fats and ingredients in a diet designed for kidney health.
Pair with Calcium: Using olive oil to cook high-oxalate foods with a calcium source (like cheese) helps bind oxalates and limit absorption.
Use with Boiled Veggies: For best results, boil high-oxalate vegetables and drain the water before sautéing in olive oil to further reduce oxalate content.

Understanding Oxalates and Their Role in Diet

Oxalate, or oxalic acid, is a naturally occurring compound found in many plants. For most healthy individuals, oxalates are harmless and are simply excreted by the body. However, for those susceptible to kidney stones, particularly calcium oxalate stones, controlling dietary oxalate intake is crucial. A low-oxalate diet is often recommended to reduce the amount of oxalate that reaches the kidneys. This has led many people to question the oxalate content of common cooking ingredients, including olive oil.

Why Olive Oil is a Low-Oxalate Choice

When examining the question, "does olive oil have oxalates in it?", the short answer is no. Its extremely low to non-existent oxalate content is primarily due to two factors: the nature of oxalates and the oil extraction process.

First, oxalates are water-soluble compounds. They dissolve in water, which means they are primarily concentrated in the fibrous, solid parts of the olive fruit, not the oil itself. During the olive oil production process, the oil is mechanically separated from the olive paste and water, effectively leaving the water-soluble oxalates behind.

Second, the method of extraction is key. High-quality extra virgin olive oil (EVOO) is produced by mechanically crushing and pressing olives at low temperatures, a process known as cold pressing. A centrifuge then separates the oil from the water and solid matter. This process is highly efficient at removing the water-soluble compounds, including oxalates, ensuring the final product is pure oil with a negligible oxalate content. Even refined olive oil, which undergoes further processing, remains low in oxalates.

The Benefits of Olive Oil for Those on a Low-Oxalate Diet

Incorporating olive oil into a low-oxalate diet offers several benefits beyond its low oxalate profile. It provides healthy monounsaturated fats, which are important for overall health, and is rich in antioxidants. Furthermore, some studies in animal models have suggested that olive oil may even have an antiurolithic effect, potentially helping to prevent the growth of urinary stones. However, it is important to note that these studies are in animals and human trials are needed.

Low-Oxalate Cooking and Food Pairings

One of the best strategies for managing a low-oxalate diet is to pair high-oxalate foods with a source of calcium. Olive oil is a perfect companion for this strategy. For example, sautéing spinach (a high-oxalate food) in olive oil and then adding cheese can help bind the remaining oxalates in the digestive tract, preventing their absorption. Using olive oil as a base for salad dressings or for roasting low-oxalate vegetables also allows for flavorful cooking without adding dietary oxalate.

Comparison of Oxalate Content in Common Oils


Oil Type	Typical Oxalate Content	Best Use on Low-Oxalate Diet	Notes
Olive Oil	Very low to none	Ideal for cooking, sautéing, dressings	Excellent source of healthy fats; versatile
Canola Oil	Very low to none	General cooking, baking	Mild flavor, good for high-heat cooking
Peanut Oil	Contains some oxalates	Use with caution	Not recommended for strict low-oxalate diets
Coconut Oil	Low in oxalates	Suitable for cooking and baking	Offers a different flavor profile
Soybean Oil	Very low to none	General cooking	Common vegetable oil, usually refined

Cooking Methods to Further Reduce Oxalates

While olive oil is naturally low in oxalates, some vegetables you cook with it may not be. For high-oxalate vegetables like spinach or beets, certain cooking methods can help reduce their oxalate load. Since oxalates are water-soluble, boiling and then discarding the water is the most effective method. Steaming is less effective than boiling but can still reduce some oxalate content. Roasting and sautéing, however, do not remove significant amounts of oxalates.

For example, to minimize the oxalate content in spinach before adding it to a dish with olive oil:

Boil: Boil the spinach for several minutes, then drain and rinse thoroughly. This removes a large portion of the soluble oxalates.
Sauté: After boiling and draining, you can then sauté the low-oxalate spinach in olive oil with garlic for a delicious, kidney-friendly side dish.

Conclusion: Olive Oil as a Cornerstone of a Low-Oxalate Diet

In summary, the answer to "does olive oil have oxalates in it?" is a definitive no. Its minimal to zero oxalate content, combined with its abundant health benefits, makes it a superior choice for anyone following a low-oxalate diet for kidney stone prevention or other health reasons. By understanding why olive oil is low in oxalates (the water-soluble nature of oxalates and the extraction process) and how to pair it with other foods, individuals can confidently incorporate this healthy fat into their meals. Choosing olive oil not only helps manage oxalate intake but also enhances the flavor and nutritional profile of a balanced diet. Always consult with a healthcare provider or a registered dietitian before making significant dietary changes, especially if managing a medical condition.

For further information on dietary guidelines, consider consulting the National Kidney Foundation.

Frequently Asked Questions

Olive oil is considered to be an oxalate-free food, containing less than 1 milligram of oxalate per serving. This minimal amount makes it a very safe option for those on a low-oxalate diet.

The main reason is that oxalates are water-soluble. The mechanical process used to extract olive oil separates the oil from the water and solid parts of the olive fruit, effectively leaving the oxalates behind.

Both extra virgin and regular olive oil contain virtually no oxalates. The primary difference is in the processing, which affects flavor and antioxidant content, not the oxalate level. Extra virgin is less processed and retains more phenols, but both are suitable.

Yes. While olive oil won't remove oxalates from other ingredients, you can use it to cook high-oxalate foods. For best results, boil high-oxalate vegetables first to remove soluble oxalates, then discard the water before using olive oil for sautéing.

Besides olive oil, other low-oxalate oil options include canola oil and coconut oil. These are good alternatives to consider for a low-oxalate diet.

While more research is needed, particularly in human subjects, some animal studies suggest olive oil may have a protective effect against urinary stone formation due to its antioxidant properties. However, olive oil is not a proven treatment for kidney stones.

It is not necessary to pair olive oil itself with calcium since it has no oxalates. However, when you eat high-oxalate foods, consuming them with a calcium source (like cheese or dairy) helps bind the oxalates in the gut, which can limit absorption into the bloodstream.

Common high-oxalate foods include spinach, beets, rhubarb, nuts, and chocolate. These foods should be consumed in moderation or prepared using boiling techniques if you are on a restricted low-oxalate diet.