How much oxalate is in your food?
243 foods graded A to E on a normal serving, measured against 50 mg, the daily amount many kidney stone clinics aim for. Every number links to the study it came from, and every food shows the range when studies disagree.
147 of 243 foods have under 10 mg a serving. 21 have a whole day's worth or more.
Each dot is one food, at its middle published value per serving. The scale is logarithmic, so each step right is several times more oxalate.
Vegetables Highest: Rhubarb, 659 mg
Leafy greens Highest: Amaranth leaves, 423 mg
Potatoes Highest: Sweet potato, 357 mg
Fruits Highest: Star fruit, 208 mg
Beans and legumes Highest: Soybeans, 120 mg
Grains and bread Highest: Amaranth, 111 mg
Chocolate and sweets Highest: Dark chocolate, 87 mg
Nuts and seeds Highest: Almonds, 72 mg
Mg per serving. Foods under 0.5 mg sit at the left edge. Bands: A under 5, B 5 to 10, C 10 to 25, D 25 to 50, E 50 or more. The same data as a list.
Most looked up
Dishes, added up
One ingredient usually carries most of a dish's oxalate. Each dish names it and the swap.
By food group
- Leafy greens (11)
- Vegetables (39)
- Potatoes (6)
- Beans and legumes (13)
- Fruits (36)
- Nuts and seeds (12)
- Grains and bread (19)
- Breakfast cereals (21)
- Snacks and baked goods (10)
- Sauces and condiments (10)
- Prepared foods (4)
- Chocolate and sweets (10)
- Drinks (25)
- Dairy and eggs (8)
- Meat and fish (17)
- Herbs and spices (2)
Who this is for
About 70% of kidney stones are calcium oxalate. If you've had one and your doctor or a 24-hour urine test points to high urine oxalate, cutting the highest-oxalate foods and eating calcium with meals are the two diet changes most clinics start with. Don't cut calcium itself, since low-calcium diets raise stone risk.