What Plant Foods Are Low in Oxalates?

January 13, 2026 •

2 min read

According to the National Kidney Foundation, about 80% of kidney stones are made of calcium oxalate. For those prone to these painful stones, knowing what plant foods are low in oxalates is crucial for managing dietary intake and supporting overall kidney health. This guide provides a comprehensive list of safe, delicious plant-based options.

Quick Summary

A low oxalate diet focuses on limiting high-oxalate foods to prevent kidney stones. Many nutritious plant-based options like certain fruits, vegetables, grains, and nuts are low in oxalates, making it possible to follow a healthy diet without severe restrictions. Pairing calcium-rich foods with oxalates can also reduce absorption.

Key Points

Identify Low Oxalate Foods: Many fruits, vegetables, and grains are naturally low in oxalates, offering plenty of nutritious options.
Choose the Right Vegetables: Opt for broccoli, cauliflower, cabbage, and lettuce while limiting high-oxalate vegetables like spinach and beetroot.
Enjoy a Variety of Fruits: Safe fruit choices include apples, pears, bananas, and a variety of melons and berries.
Select Grains Carefully: Favor white rice and oat bran over whole grains and wheat bran, which are typically higher in oxalates.
Moderate Nut and Seed Intake: Use macadamia nuts or hemp seeds as lower oxalate alternatives to high-oxalate nuts like almonds and cashews.
Leverage Cooking Methods: Boiling can significantly reduce the oxalate content of some vegetables, with the cooking water discarded afterwards.
Pair with Calcium: Eating calcium-rich foods alongside oxalate-containing foods helps bind oxalates in the gut, reducing their absorption.

The Importance of a Low Oxalate Diet

Oxalates are natural compounds found in many plants. While most people can excrete them without issue, high intake can contribute to calcium oxalate kidney stone formation in susceptible individuals. A low oxalate diet typically involves consuming less than 100 mg of oxalates per day.

Following a low oxalate diet doesn't mean eliminating plant-based foods. Many fruits, vegetables, and grains have low oxalate levels, allowing for a diverse and nutritious diet. Boiling certain vegetables can also reduce their oxalate content.

Low Oxalate Vegetables

Many common and nutritious vegetables are low in oxalates. Options include broccoli, cauliflower, cabbage, arugula, romaine lettuce, iceberg lettuce, bok choy, white potatoes (boiled or baked), onions, radishes, asparagus, Brussels sprouts, cucumber, green peas, and zucchini.

Low Oxalate Fruits

Most common fruits are low to moderate in oxalates, offering plenty of variety. These include apples, pears, watermelon, cantaloupe, honeydew, blueberries, blackberries, peaches, nectarines, plums, apricots, bananas, mangoes, papaya, and lemon/lime juice (avoid peels).

Low Oxalate Grains and Legumes

Selecting low oxalate grains and legumes is key for balanced meals. Options include white rice, oat bran, rolled oats, cornmeal, and corn flour. Legumes like green split peas, lentils, and lima beans are considered moderate.

Low Oxalate Nuts and Seeds

Many nuts are high in oxalates, but some can be consumed in moderation. Macadamia nuts, hemp seeds, and poppy seeds are suitable. Pecans and pistachios may be tolerated in small portions.

Comparison Table: High vs. Low Oxalate Plant Foods


Food Category	Low Oxalate Examples	High Oxalate Examples (to limit or avoid)
Vegetables	Broccoli, Cauliflower, Cabbage, Arugula, Mushrooms, White Potatoes, Onions	Spinach, Swiss Chard, Beetroot, Sweet Potatoes, Okra, Rhubarb, Beets
Fruits	Apples, Pears, Bananas, Melons, Blueberries, Cherries, Grapes	Rhubarb, Raspberries, Kiwis, Star Fruit, Dates, Lemon/Orange Peel
Grains	White Rice, Oat Bran, Corn Flour, White Bread, Cornbread	Brown Rice, Whole Wheat, Wheat Bran, Buckwheat
Legumes & Soy	Green Split Peas (moderate), Lentils (moderate)	Navy Beans, Soybeans, Tofu, Refried Beans, Black Beans
Nuts & Seeds	Macadamia Nuts, Hemp Seeds, Pecans (moderate), Pistachios (moderate)	Almonds, Walnuts, Cashews, Peanuts, Sunflower Seeds, Sesame Seeds

Cooking Methods and Calcium Interaction

Boiling can reduce oxalate levels in vegetables as oxalates leach into the water, which should be discarded. Consuming calcium-rich foods with oxalates helps calcium bind with oxalates in the gut, reducing absorption. Low oxalate calcium sources include dairy or calcium-fortified alternatives.

Conclusion

A low oxalate diet can be plant-rich and diverse. By choosing low oxalate foods, using appropriate cooking methods, and pairing with calcium, individuals can manage oxalate intake to minimize the risk of calcium oxalate kidney stones and support kidney health. Consulting a healthcare provider or registered dietitian is recommended for personalized advice.

For additional guidance on dietary management for kidney health, including detailed food lists, you can find resources from reputable organizations.

Frequently Asked Questions

The main benefit of a low oxalate diet is reducing the risk of forming calcium oxalate kidney stones, the most common type of kidney stone. Excess oxalates can bind with calcium in the urine, forming hard crystals.

For most healthy individuals, consuming high oxalate foods is safe. The body can process and excrete excess oxalates. However, people with a history of kidney stones or other related conditions may need to moderate their intake.

Yes, boiling vegetables can reduce their oxalate content by a notable percentage, as some soluble oxalate leaches into the water. It is important to discard the cooking water to remove the leached oxalates.

Consuming calcium along with oxalate-rich foods helps prevent oxalate absorption. The calcium and oxalate bind together in the digestive tract and are excreted before the oxalates can be absorbed into the bloodstream.

No, not all leafy greens are high in oxalates. While spinach and Swiss chard are very high, options like arugula, romaine lettuce, and bok choy are low in oxalates and can be enjoyed freely.

Instead of high-oxalate nuts like almonds, cashews, and peanuts, you can choose macadamia nuts, hemp seeds, or consume smaller portions of pecans and pistachios.

Complete elimination of high oxalate foods is not usually necessary. The goal is typically moderation and balancing your diet, especially by combining higher oxalate foods with calcium sources and drinking plenty of fluids. Consult your doctor for personalized recommendations.