What Foods Are High in Protein Low in Oxalates?

October 26, 2025 •

4 min read

According to the National Kidney Foundation, approximately 1 in 10 Americans will develop a kidney stone at some point in their lives, with calcium oxalate stones being the most prevalent type. A key strategy for preventing recurrence involves dietary management, particularly knowing what foods are high in protein low in oxalates.

Quick Summary

This guide provides extensive food lists and practical tips for finding the best animal and plant-based protein sources that are naturally low in oxalate, supporting kidney health and general dietary goals.

Key Points

Animal Protein: Lean meats, poultry, fish, and seafood are excellent, naturally low-oxalate protein options.
Eggs and Dairy: Eggs are zero-oxalate, and milk, cheese, and yogurt are low in oxalates while providing essential calcium.
Smart Plant Choices: Select specific low-oxalate plant proteins like lentils, mung beans, green peas, oats, and sunflower seeds.
Calcium Intake: Pairing calcium-rich foods with meals can help reduce oxalate absorption.
Hydration is Key: Drinking plenty of water helps to dilute urine and flush out potential stone-forming substances.
Avoid High Oxalate Foods: Be mindful of very high oxalate foods like spinach, almonds, and rhubarb.

Understanding Oxalates and Protein

Oxalates are naturally occurring compounds found in plants that can bind to minerals, like calcium, to form crystals. For individuals with a history of calcium oxalate kidney stones or those at risk, minimizing dietary oxalate intake can be crucial. While many high-protein foods are also high in oxalates (e.g., soy), a wide variety of excellent high-protein, low-oxalate alternatives exist. This guide explores these options, from animal products to specific plant-based choices, to help you build a balanced and kidney-friendly diet.

Animal-Based Low-Oxalate Protein Sources

Animal products are generally low in oxalates and offer a straightforward way to increase protein intake without concern for high oxalate levels.

Meat and Poultry

Beef: All cuts of fresh and frozen beef are low in oxalates.
Pork: Lean pork is a safe and high-protein option.
Chicken and Turkey: All poultry is low in oxalates, making it a versatile staple for many meals.

Fish and Seafood

Fish: Varieties like salmon, tuna, and flounder are excellent sources of low-oxalate protein and heart-healthy omega-3s.
Shellfish: Crab, shrimp, scallops, and other shellfish are notably low in oxalates, providing a great way to meet protein needs.

Eggs

Eggs: A perfect zero-oxalate protein source, eggs can be prepared in numerous ways for any meal of the day.

Dairy Products

Milk: Both whole and low-fat milk are low-oxalate options for calcium and protein.
Cheese: Many cheeses, including cheddar, mozzarella, and cottage cheese, are low in oxalates.
Yogurt: Plain or Greek yogurt offers a protein-rich and low-oxalate snack or breakfast component.

Plant-Based Low-Oxalate Protein Sources

Finding low-oxalate plant-based protein requires more careful selection, as many popular options like spinach and almonds are high in oxalates. However, several excellent choices are available.

Certain Beans and Legumes: While some are high, specific types of beans are low enough to include in a moderate-oxalate diet.
- Lentils: Green, red, and black lentils are considered a good low-oxalate plant protein option.
- Green Peas: Fresh or frozen green peas have a very low oxalate content.
- Mung Beans: These are an excellent high-protein, low-oxalate legume.
Soy Products: Tofu made with calcium can be consumed in small amounts on a low-oxalate diet.
Grains: Certain grains are low in oxalates.
- Oats: A good source of low-oxalate protein and fiber.
- White Rice: Considered a low-oxalate grain.
Seeds: Some seeds are low in oxalates.
- Sunflower Seeds: These are a low-oxalate option for a protein boost.
Vegetables with Protein: While not as protein-dense, certain low-oxalate vegetables contribute to daily intake.
- Broccoli: Low in oxalates and contains some protein and fiber.
- Cauliflower: A very low-oxalate vegetable.
- Mushrooms: Another low-oxalate option.

High-Protein, Low-Oxalate Food Comparison


Food Category	High-Protein, Low-Oxalate Options	High-Oxalate Options to Limit	Notes
Animal	Eggs, Chicken, Beef, Pork, Fish, Shellfish	Cured meats (high salt)	Great for consistent low-oxalate intake.
Dairy	Milk, Yogurt, Most Cheeses (Cheddar, Mozzarella)	None typically high in oxalates	Provides high calcium, which can help bind oxalates in the gut.
Plant-Based	Green Peas, Lentils, Mung Beans, Tofu (small amounts), Oats, White Rice	Spinach, Rhubarb, Almonds, Beets, Soybeans, Sweet Potatoes	Requires careful selection; portion sizes of moderate-oxalate foods matter.
Nuts/Seeds	Sunflower Seeds, Pistachios	Almonds, Cashews, Peanuts	Some nuts and seeds are very high in oxalates.

Practical Tips for a Low-Oxalate, High-Protein Diet

Consume Enough Calcium: Don't avoid calcium. Pair low-oxalate, calcium-rich foods like milk or cheese with your meals. Calcium binds to oxalate in the digestive tract, preventing its absorption.
Stay Hydrated: Drinking plenty of water is one of the most important steps. It helps dilute the oxalate in your urine, reducing the risk of crystal formation.
Moderate Animal Protein: While low in oxalates, excessive animal protein can still increase the risk of kidney stones. Moderation is key, and balancing with plant-based protein is a smart approach.
Cooking Methods: Boiling certain high-oxalate vegetables can reduce their oxalate content. However, focusing on naturally low-oxalate foods is the most direct strategy.
Consult a Professional: Always talk with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have a medical condition like kidney stones. For more information on kidney stone prevention, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website.

Conclusion

Building a diet rich in protein and low in oxalates is highly achievable with the right knowledge. A focus on animal sources like lean meats, poultry, fish, and dairy provides a reliable foundation. For plant-based options, smart choices like specific legumes, grains, and seeds, combined with low-oxalate vegetables, ensure you get all the necessary nutrients. By carefully selecting your protein sources, staying hydrated, and managing your calcium intake, you can effectively manage oxalate levels while maintaining a nutritious and delicious diet.

Frequently Asked Questions

Oxalates are natural compounds found in many plants. When consumed, they can bind with minerals like calcium to form crystals. For people prone to kidney stones, particularly calcium oxalate stones, controlling dietary oxalate intake is important for prevention.

Yes, most fresh or frozen meats, poultry, fish, and seafood are excellent low-oxalate protein sources. Options include beef, pork, chicken, turkey, salmon, tuna, and shellfish.

No, not all nuts and seeds are high in oxalates. Sunflower seeds and pistachios, for instance, are lower-oxalate choices, unlike almonds, peanuts, and cashews which are typically higher.

Good low-oxalate, high-protein dairy options include milk, yogurt (especially Greek yogurt), cottage cheese, and many types of cheese like mozzarella and cheddar.

Yes, you can find low-oxalate plant-based protein in green peas, lentils, mung beans, oats, and sunflower seeds. Tofu can also be included in small to moderate amounts.

Yes, adequate calcium intake is important for a low-oxalate diet. When consumed together, calcium can bind with oxalate in the gut, preventing its absorption and excretion through the kidneys.

A simple meal could be grilled chicken or salmon served with steamed cauliflower and white rice. You could also have scrambled eggs with a side of avocado.