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Foods High in Calcium Oxalate

author image Natalie Stein
Natalie Stein specializes in weight loss and sports nutrition. She is based in Los Angeles and is an assistant professor with the Program for Public Health at Michigan State University. Stein holds a master of science degree in nutrition and a master of public health degree from Michigan State University.
Foods High in Calcium Oxalate
High oxalate peanuts being roasted. Photo Credit: 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.

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Asparagus in a colander.
Asparagus in a colander. Photo Credit: 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.


A close up of blueberries.
A close up of blueberries. Photo Credit: 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

A bowl of mixed nuts.
A bowl of mixed nuts. Photo Credit: 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.


Peanut butter on bread.
Peanut butter on bread. Photo Credit: 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

A bowl whole grain cereal.
A bowl whole grain cereal. Photo Credit: 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.


A cup of black coffee.
A cup of black coffee. Photo Credit: Hemera Technologies/ 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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