Oxalates are naturally occurring compounds found in various foods. For individuals managing conditions like kidney stones or seeking to reduce oxalate intake, it's important to be aware of foods high in oxalates. Here’s a comprehensive list of such foods.
High-Oxalate Vegetables
- Spinach: One of the highest sources of oxalates among vegetables.
- Beet Greens: Often used in salads or as a cooked green.
- Swiss Chard: Another leafy green with high oxalate content.
- Rhubarb: Known for its tart flavor, often used in desserts.
Moderate-Oxalate Vegetables
- Kale: Contains moderate levels of oxalates but is still nutrient-rich.
- Okra: Commonly used in Southern cuisine and has moderate oxalate levels.
- Brussels Sprouts: A cruciferous vegetable with moderate oxalate content.
- Carrots: Contain oxalates but in lower amounts compared to high-oxalate vegetables.
High-Oxalate Fruits
- Raspberries: A berry with a relatively high oxalate content.
- Strawberries: Contains moderate to high levels of oxalates.
- Figs: High in oxalates, whether fresh or dried.
- Starfruit (Carambola): Known for its tartness and high oxalate levels.
Moderate-Oxalate Fruits
- Blueberries: Contain moderate oxalate levels.
- Blackberries: Slightly lower in oxalates compared to raspberries.
- Apples: Generally have moderate levels of oxalates.
- Pears: Also contain moderate levels of oxalates.
High-Oxalate Nuts and Seeds
- Almonds: Known for their high oxalate content.
- Cashews: Contain a notable amount of oxalates.
- Peanuts: Commonly consumed and high in oxalates.
- Sesame Seeds: Include a significant amount of oxalates.
Moderate-Oxalate Nuts and Seeds
- Walnuts: Have moderate levels of oxalates.
- Pecans: Contain a moderate amount of oxalates.
- Chia Seeds: Moderate oxalate levels compared to other seeds.
- Flaxseeds: Known for their omega-3 content and moderate oxalate levels.
High-Oxalate Grains and Legumes
- Wheat Bran: Contains a high concentration of oxalates.
- Quinoa: Though nutritious, it has a moderate to high level of oxalates.
- Soy Products: Includes tofu and soybeans, which are high in oxalates.
- Buckwheat: Despite its name, it is high in oxalates.
Moderate-Oxalate Grains and Legumes
- Brown Rice: Contains moderate levels of oxalates.
- Oats: Have moderate oxalate content.
- Lentils: A source of plant-based protein with moderate oxalate levels.
- Chickpeas: Also contain moderate levels of oxalates.
Beverages
- Black Tea: Contains a high amount of oxalates.
- Green Tea: Moderate oxalate content compared to black tea.
- Cocoa Powder: High in oxalates, often found in chocolate products.
- Soy Milk: Also contains moderate to high levels of oxalates.