Foods High in Calcium Oxalate

Full frame of peanuts
High oxalate peanuts being roasted. (Image: Visage/Stockbyte/Getty Images)

While calcium oxalate is a natural product in many foods, people with hyperoxaluria, oxalosis or a history of calcium oxalate kidney stones should know that many common foods are high in oxalates. Calcium oxalate stones are the most common type of kidney stone, formed when calcium crystallizes with oxalates. Diets high in oxalates can increase kidney stone formation. Controlling intake of high oxalate foods may help prevent calcium oxalate kidney stones.

Vegetables

Asparagus in a colander
Asparagus in a colander. (Image: Stockbyte/Stockbyte/Getty Images)

Vegetables that are moderate or high in oxalates include endives, asparagus, eggplant, brussels sprouts, cucumbers, celery and beets. Also, most leafy green vegetables such as chard or beet greens are quite high in oxalate. As an example, raw spinach contains about 750 mg of oxalates per 100 g serving.

Fruit

Fresh blueberries, full frame
A close up of blueberries. (Image: John Foxx/Stockbyte/Getty Images)

High oxalate fruits include rhubarb, figs, blueberries, blackberries, raspberries, kiwifruit, grapes and limes. In addition, citrus fruit peel such as lemon peel is high in oxalates. Because oxalates are resistant to cooking, products derived from citrus peel, such as orange marmalade, maintain their oxalate content. Rhubarb contains about 700 mg of oxalates per 100 g serving.

Nuts and Seeds

Mixed nuts
A bowl of mixed nuts. (Image: Comstock/Comstock/Getty Images)

Most nuts and many types of seeds are high in oxalates. This includes tree nuts such as almonds, walnuts, cashews and pecans, which contain about 200 mg of oxalates per 100 g serving. Sunflower and sesame seeds are examples of seeds that are known for their oxalate content; sesame seeds have about 100 mg per 100 g serving.

Legumes

close-up of a slice of bread with peanut butter
Peanut butter on bread. (Image: Stockbyte/Stockbyte/Getty Images)

Peanuts, pinto beans, black beans and soybeans are high in oxalates. So are products derived from these foods, such as peanut butter, refried pinto beans, and tofu, which is a fermented product of soybeans. Soy-based veggie burgers contain about 800 mg of oxalates per 100 g serving, while tofu contains about 200 mg of oxalates per 100 g serving, and peanuts contain about 180 mg of oxalates per 100 g serving.

Starches and Carbohydrates

Bowl of cereal with spoon and edge of plate with pastry on it, close-up
A bowl whole grain cereal. (Image: Medioimages/Photodisc/Photodisc/Getty Images)

A variety of foods in this group are high in oxalates. Grains such as wheat--the germ and the bran--are high in oxalates, as are rye, millet and oats. Starchy foods that are high in calcium oxalate include cornstarch, corn, potatoes and sweet potatoes. Sweet potatoes have about 60 mg of oxalates per 100 g serving.

Beverages

Coffee cup with spoon
A cup of black coffee. (Image: Hemera Technologies/AbleStock.com/Getty Images)

Beer, tea and coffee are beverages that are high in oxalates. Because soy, chocolate and tomatoes are high in oxalates, soy milk, hot chocolate and tomato juice are all high in oxalates, too. A cafe mocha made with soy milk has about 100 mg of oxalates per 100 g serving.

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