Which spices are low in oxalates? A guide to flavoring food on a restricted diet

November 2, 2025 •

4 min read

According to the National Kidney Foundation, adhering to a low-oxalate diet can be crucial for preventing kidney stone formation in susceptible individuals. When managing this dietary restriction, knowing which spices are low in oxalates? becomes a key part of maintaining taste without increasing health risks.

Quick Summary

Numerous flavorful spices and herbs are naturally low in oxalates, offering excellent options for those on a restricted diet. This guide details low-oxalate spice alternatives to manage intake and create delicious meals while being mindful of portion sizes for moderate-to-high oxalate options.

Key Points

Low-Oxalate Favorites: Garlic powder, white pepper, and dried herbs like basil and rosemary are excellent low-oxalate spices for flavorful cooking.
Mindful of Moderate-to-High Options: Spices like turmeric, cinnamon, clove, and black pepper contain more oxalates and should be used with moderation, especially by sensitive individuals.
Soluble Oxalates are Key: The risk associated with a spice depends heavily on its percentage of soluble oxalates; turmeric, for example, has very high levels, particularly in supplemental form.
Portion Sizes Matter: A small amount of a moderate-oxalate spice, like a teaspoon of black pepper, often contains a manageable amount of oxalate for most people.
Calcium is a Helper: Pairing moderate-oxalate foods or spices with a calcium source can reduce oxalate absorption in the gut.
Fresh vs. Dried: While many dried herbs are low in oxalates, some, like parsley, have high oxalate content when fresh or dried, so always check your sources carefully.
Stay Hydrated: Plenty of water intake is one of the most effective strategies for preventing kidney stone formation, regardless of your diet.

Understanding Oxalates and Their Dietary Impact

Oxalates are naturally occurring compounds found in many plants, including fruits, vegetables, and, yes, spices. For most people, consuming oxalates is not a concern, as they are processed and eliminated by the body. However, for individuals with certain health conditions, particularly those prone to forming calcium oxalate kidney stones, regulating oxalate intake is important. A low-oxalate diet typically limits daily intake to less than 100 mg. Spices, though used in small quantities, can still contribute to the total oxalate load, especially if a person relies heavily on certain high-oxalate varieties.

Soluble vs. Insoluble Oxalates

Not all oxalates are created equal. The distinction between soluble and insoluble oxalates is important for absorption. Soluble oxalates are more readily absorbed by the body, contributing significantly to urinary oxalate levels and increasing the risk of kidney stone formation. Insoluble oxalates bind with calcium in the gut and are typically excreted without being absorbed. A study on cinnamon and turmeric highlighted this difference, noting that while both contain high total oxalates per 100g, turmeric has a much higher percentage of soluble oxalates, making it a greater concern for absorption.

Aromatic Low-Oxalate Spices and Herbs

Fortunately, a wide variety of herbs and spices are low in oxalates, allowing you to add depth and complexity to your cooking without worry. Here are some of the best choices:

Garlic Powder: A versatile and savory ingredient, garlic powder is very low in oxalates, with a teaspoon containing a negligible amount.
White Pepper: Made from the same berries as black pepper but processed differently, white pepper has a much lower oxalate content. It offers an earthy flavor perfect for cream-based sauces.
Mustard: Ground mustard and seeds, as well as prepared Dijon and yellow mustards, are low in oxalates. They provide a zesty heat and rich flavor to dishes.
Dried Herbs: Many common dried herbs, including basil, thyme, rosemary, and dill, are low in oxalates and excellent for seasoning.
Cardamom: Ground cardamom contains very low amounts of oxalate per teaspoon, making it a safe choice for adding a floral, spicy note.
Horseradish: Both fresh and prepared horseradish are considered low in oxalates.
Saffron: A small amount of saffron, used to impart a distinct color and flavor, is also a low-oxalate option.

Navigating Moderate-to-High Oxalate Spices

While some spices are notably higher in oxalates, this does not mean they must be completely avoided. For many, moderation is key. The actual amount of oxalate consumed in a typical serving size is often quite small. However, awareness is important, especially for those highly sensitive or prone to kidney stones.

Some spices with moderate-to-high oxalate levels include:

Turmeric: High in soluble oxalates, especially in supplement form. A small amount for cooking is generally safe, but large, daily supplemental doses should be avoided.
Cinnamon: Contains high total oxalate per 100g, but a low percentage is soluble, making it less readily absorbed than turmeric. Still, excessive consumption is not advised.
Clove: Ground cloves are high in oxalates and should be used sparingly.
Black Pepper: While a teaspoon is relatively low in oxalates (12mg), larger quantities contribute more significantly. Use it mindfully if on a strict low-oxalate diet.
Cumin: Some sources indicate that cumin has a high total oxalate content per 100g, so moderate portion control is wise.

Comparison of Oxalate Content in Common Spices


Spice/Herb	Typical Oxalate Content (per tsp)	Classification
Garlic Powder	Negligible (approx. 0mg)	Low
White Pepper	1mg	Low
Dried Basil	9mg	Low
Dried Thyme	2mg	Low
Ground Cardamom	6mg	Low
Black Pepper	12mg	Moderate
Turmeric	48mg	High
Ground Clove	42mg	High

Smart Strategies for Seasoning Your Low-Oxalate Diet

Managing oxalate intake is about more than just a list of foods to avoid. By incorporating these strategies, you can enjoy flavorful food while minimizing risk:

Stay Hydrated: Drinking plenty of fluids, particularly water, helps flush oxalates from the kidneys and is a primary defense against kidney stones.
Combine with Calcium: Consuming a calcium-rich food with a moderate-oxalate spice can help bind oxalates in the gut, preventing them from being absorbed. For example, a dash of black pepper on a chicken dish with a side of low-oxalate, calcium-rich broccoli is a smart pairing.
Use Spice Extracts: Some spice extracts, like the Holy Lama Spice Drops mentioned in one source, are processed to largely remove oxalates, offering another safe way to add intense flavor.
Flavor with Acids: Lemon juice and vinegar are low-oxalate ways to brighten and enhance the flavors of your food. They can reduce the need for high-oxalate spices.
Know Your Needs: Those on extremely restrictive diets may need to be more cautious with moderate-oxalate spices. For others with mild sensitivity, a small amount may be acceptable. Always consult a healthcare provider or dietitian for personalized advice.

Low-Oxalate Recipe Inspiration

Using a low-oxalate spice rack, you can create a variety of flavorful meals:

Garlic and Herb Roasted Chicken: A simple rub of garlic powder, dried rosemary, thyme, and salt on chicken breast and low-oxalate vegetables like broccoli is a delicious and safe meal.
Creamy Mushroom Soup: Start with a base of onion and garlic powder, add low-oxalate mushrooms, and finish with a dash of white pepper and low-oxalate cream or milk.
Mustard-Glazed Fish: Mix low-oxalate Dijon mustard with a bit of garlic powder and lemon juice to create a tangy glaze for fish fillets.

Conclusion: Flavorful Food Without the Oxalate Overload

For those on a low-oxalate diet, navigating dietary restrictions can be challenging, but it doesn't have to mean sacrificing flavor. By understanding which spices are low in oxalates?, you can make informed choices to enhance your cooking safely. Focusing on low-oxalate options like garlic powder, white pepper, and dried herbs provides a wealth of delicious possibilities. By using higher-oxalate spices sparingly and implementing smart dietary strategies like pairing with calcium, you can enjoy a richly flavored diet while supporting your kidney health. To learn more about managing your oxalate intake, the National Institutes of Health provides comprehensive information on diet and kidney health.

Frequently Asked Questions

An oxalate is a naturally occurring compound found in many plant-based foods. It is a concern for people prone to developing kidney stones because it can bind with calcium in the kidneys to form painful calcium oxalate stones.

Spices that are generally considered higher in oxalates include turmeric, ground cloves, cinnamon, and black pepper. Turmeric is particularly high in soluble oxalates, especially when taken as a supplement.

While specific blends vary, you can easily create your own low-oxalate seasoning. Combine garlic powder, dried basil, dried rosemary, and white pepper for an Italian-inspired mix, or use mustard powder and horseradish for a spicier blend.

The effect of cooking on the oxalate content of spices is minimal. Unlike vegetables, which can have some oxalate removed by boiling, the small amounts of dried spices added to dishes are not significantly affected by cooking methods.

Yes, there can be a difference, though it varies by plant. Some dried herbs like basil and rosemary are low in oxalates, but certain others like fresh parsley are very high. It is best to consult a reliable source for specific herbs.

Yes, in moderation. A typical teaspoon of black pepper contains only about 12 mg of oxalate, which is a small amount within the general 100 mg daily limit for a low-oxalate diet. Consider using white pepper for an even lower-oxalate alternative.

Drinking plenty of water is crucial for a low-oxalate diet. Staying hydrated helps dilute the oxalate in your urine, making it less likely to form crystals and preventing the development of kidney stones.