Oxalates are naturally occurring compounds found in various foods. High oxalate intake can be a concern for individuals with certain health conditions, such as kidney stones. Below is a comprehensive list of foods that are notably high in oxalates.
Vegetables
- Spinach: A leafy green known for its high oxalate content.
- Beet Greens: The leafy tops of beets are also rich in oxalates.
- Swiss Chard: Another green vegetable with high oxalate levels.
- Rhubarb: Contains a significant amount of oxalates, especially in its leaves.
Fruits
- Starfruit: This tropical fruit is high in oxalates.
- Raspberries: While nutritious, they also contain high levels of oxalates.
- Blackberries: Similar to raspberries, blackberries have substantial oxalate content.
- Figs: Dried figs are particularly high in oxalates.
Nuts and Seeds
- Almonds: High in oxalates, especially in their raw form.
- Cashews: Also notable for their oxalate content.
- Peanuts: Contains a moderate to high level of oxalates.
- Sesame Seeds: Found to have significant oxalates.
Grains and Legumes
- Wheat Bran: Known for its high oxalate concentration.
- Soybeans: Both whole soybeans and soy products are high in oxalates.
- Lentils: These legumes have a considerable amount of oxalates.
Beverages
- Black Tea: Contains high levels of oxalates.
- Green Tea: Although slightly lower than black tea, green tea still has a notable oxalate content.
Herbs and Spices
- Turmeric: Contains moderate amounts of oxalates.
- Coriander: High in oxalates, often used in cooking and seasoning.
Other Foods
- Chocolate: Especially dark chocolate, which is high in oxalates.
- Cocoa Powder: Used in baking and beverages, it has a significant oxalate content.