What Can I Eat on a Low Oxalate Diet? Your Comprehensive Food Guide

December 29, 2025 •

4 min read

According to the National Kidney Foundation, about 1 in 10 people will develop kidney stones during their lifetime, with calcium oxalate stones being the most common type. This guide explores what can I eat on a low oxalate diet to help reduce your risk and manage symptoms.

Quick Summary

This resource provides a detailed guide to low oxalate food choices, outlining which fruits, vegetables, grains, and proteins are safe to consume. It also explains which high-oxalate foods to limit and offers practical tips for managing your diet effectively, including the importance of calcium and hydration.

Key Points

Embrace Low-Oxalate Foods: Focus on a wide variety of safe fruits, vegetables, grains, proteins, and dairy products to form the foundation of your diet.
Limit High-Oxalate Sources: Reduce your consumption of foods like spinach, rhubarb, almonds, chocolate, and sweet potatoes to manage your oxalate load.
Pair Calcium with Oxalates: Consuming calcium-rich foods with meals helps bind oxalates in the gut, preventing their absorption. Dairy products are a great source for this.
Stay Hydrated: Drinking plenty of water is critical for flushing oxalates from the body and preventing kidney stone formation.
Modify Cooking Methods: Boiling or soaking certain high-oxalate vegetables can reduce their oxalate content, provided you discard the cooking water.
Be Cautious with Supplements: Avoid high-dose vitamin C supplements, as the body can convert them into oxalates.

A low oxalate diet focuses on reducing your intake of oxalates, naturally occurring compounds found in many plant-based foods. For individuals prone to kidney stones or with other related health conditions, managing dietary oxalate can be a key strategy. The goal is not always to completely eliminate oxalates, but to keep your daily intake within a manageable range, often less than 100 mg per day. Understanding which foods are low in oxalates is the first step toward a successful dietary transition.

Low Oxalate Food Categories

Following a low oxalate diet requires a careful selection of ingredients. Fortunately, a wide variety of delicious and nutritious foods are naturally low in oxalates and can form the basis of your meals.

Fruits

Apples
Bananas
Cantaloupe
Cherries
Grapefruit
Lemons
Peaches
Watermelon
Apricots

Vegetables

Broccoli
Cabbage
Cauliflower
Mushrooms
Onions
Peas (fresh or frozen)
Zucchini
Avocado
Bok Choy

Grains and Starches

White rice
Corn flour
Oat bran
White bread and pasta
Rice Chex

Proteins

Meat (beef, pork, chicken)
Fish and seafood
Eggs
Tofu (some varieties, research specific brands)

Dairy

Milk (skim, low-fat, or whole)
Cheese
Yogurt
Butter

Beverages

Water (the most crucial fluid)
Coffee (in moderation)
Herbal teas (chamomile, peppermint)
Some fruit juices (e.g., apple, lemon, lime)

Foods to Limit or Avoid

Some of the most nutritious foods are also high in oxalates and should be consumed sparingly on a low oxalate diet. This includes many common greens, nuts, and certain legumes.

High Oxalate Items

Spinach and Swiss Chard: Among the highest oxalate vegetables.
Rhubarb: Extremely high in oxalates.
Almonds, Cashews, and Walnuts: Most nuts are high in oxalates.
Beets and Beet Greens: Both the root and greens have high oxalate levels.
Chocolate and Cocoa Powder: A significant source of oxalates.
Sweet Potatoes and Baked Potatoes (with skin): High in oxalates.
Soy Products (except as noted): Tofu, soy milk, and edamame are often high in oxalates.
Tea: Black tea, in particular, can be high in oxalates.
Berries (some types): Raspberries, blackberries, and strawberries should be limited.

The Importance of Calcium

Instead of completely eliminating foods, it is often more beneficial to focus on consuming adequate calcium with meals. Calcium binds to oxalate in the digestive tract, preventing its absorption into the bloodstream and reducing the amount of oxalate that reaches the kidneys. This can be a more effective and sustainable strategy than extreme dietary restriction. For example, pairing a smaller portion of a moderate-oxalate food like tomato sauce with a calcium-rich food like cheese can help manage your intake. Aim for 1,000–1,200 mg of calcium daily from food sources like dairy.

Comparison of High and Low Oxalate Foods


Food Category	High Oxalate Examples	Low Oxalate Examples
Greens	Spinach, Swiss Chard, Beet Greens	Cabbage, Cauliflower, Bok Choy
Root Vegetables	Beets, Sweet Potatoes, Yams	White Potatoes, Onions, Parsnips
Nuts & Seeds	Almonds, Cashews, Walnuts, Sesame Seeds	Pumpkin Seeds (moderate), Sunflower Seeds (moderate), Macadamia Nuts
Grains	Brown Rice, Whole Wheat, Wheat Germ	White Rice, Corn Flour, Oat Bran
Dairy	None (generally low)	Milk, Cheese, Yogurt
Legumes	Soybeans, Navy Beans, Kidney Beans	Green Peas, Lima Beans

Practical Tips for Managing Your Diet

Stay Hydrated: Drinking plenty of water is one of the best ways to prevent kidney stone formation, as it helps flush oxalates out of the body.
Consider Cooking Methods: Soaking and boiling certain vegetables can significantly reduce their oxalate content. Be sure to discard the soaking or cooking water, as it will contain the released oxalates.
Avoid High-Dose Vitamin C Supplements: The body can convert high doses of vitamin C into oxalate, so avoid excessive supplementation unless advised by a doctor.
Consult a Professional: Before making significant dietary changes, especially if you have a medical condition like chronic kidney disease, consult with a doctor or registered dietitian specializing in renal health.

Conclusion

Navigating a low oxalate diet does not mean a life of bland, restricted meals. By focusing on the wide array of safe, low-oxalate foods—from lean meats and dairy to a variety of fresh vegetables and grains—you can maintain a healthy, balanced, and flavorful diet. Incorporating calcium with your meals, staying properly hydrated, and being mindful of cooking techniques further empowers you to manage your oxalate intake effectively. This strategic approach minimizes health risks associated with high oxalate levels, such as kidney stone formation, while ensuring you receive a broad spectrum of nutrients from your food. Remember, the key is balance and informed choices, not total deprivation. For further information and specific food charts, authoritative resources like the University of Virginia School of Medicine's nutrition department offer excellent guidance.

Frequently Asked Questions

The primary goal is to reduce your intake of foods containing high levels of oxalate, a compound that can contribute to the formation of calcium oxalate kidney stones in susceptible individuals.

No, it's not about complete elimination. The goal is to moderate your intake of high-oxalate foods and balance them with low-oxalate, calcium-rich options. In most cases, a daily intake below 100 mg is sufficient.

Calcium is crucial because it binds with oxalates in the digestive tract. This prevents the oxalates from being absorbed and entering the kidneys, where they could form stones.

Yes, but you need to be selective. Avoid very high-oxalate greens like spinach and Swiss chard, and instead opt for low-oxalate alternatives such as cabbage, bok choy, or iceberg lettuce.

Cooking methods like boiling can reduce the oxalate content of some vegetables, as the oxalates leach into the water. It is important to drain and discard the cooking water to remove the oxalates.

Good options include a bowl of oatmeal (made with oat bran) with some low-oxalate fruit like bananas or blueberries, eggs with sautéed mushrooms and onions, or a low-fat yogurt with a handful of safe berries.

Staying well-hydrated is essential. Aim for at least 2 liters of water per day, and more if you are exercising or in a hot climate, as increased fluid intake boosts urine output and helps prevent stones.