Oxalate by food group
Leafy greens
The highest-oxalate group, and the one with the biggest swaps.
11 foods, from A Watercress to E Amaranth leaves
Vegetables
Most are low. Beets, rhubarb and okra are the exceptions.
39 foods, from A Pumpkin to E Rhubarb
Potatoes
Potatoes add up because people eat a lot of them.
6 foods, from C Mashed potatoes to E Sweet potato
Beans and legumes
Soy and dry beans run high, peas run low.
13 foods, from A Lima beans to E Soybeans
Fruits
Mostly low. Star fruit and berries are the ones to watch.
36 foods, from A Passion fruit to E Star fruit
Nuts and seeds
Almonds and cashews are high per handful.
12 foods, from A Coconut to E Almonds
Grains and bread
Bran and whole wheat run higher than white rice.
19 foods, from A White rice to E Amaranth
Breakfast cereals
Bran and shredded wheat cereals run high, corn and rice cereals run low.
21 foods, from A Oatmeal to D Raisin bran
Snacks and baked goods
Most are low per serving, whole wheat ones run higher.
10 foods, from A Danish pastry to C Whole wheat crackers
Sauces and condiments
Small servings, so most are near zero.
10 foods, from A Mayonnaise to C Marinara sauce
Prepared foods
Whole dishes measured as sold, not added up from a recipe.
4 foods, from A Coleslaw to C Potato salad
Chocolate and sweets
Cocoa carries the oxalate, so dark beats milk on taste and loses on oxalate.
10 foods, from A Candy without chocolate to E Dark chocolate
Drinks
Almond milk and black tea are the ones to watch. Most other drinks are near zero.
25 foods, from A Liquor to D Almond milk
Dairy and eggs
Near zero oxalate, and the calcium binds oxalate eaten with it.
8 foods, from A Butter to A Ice cream
Meat and fish
Near zero oxalate.
17 foods, from A Chicken to B Fish sticks
Herbs and spices
High per 100 g, small per serving.
2 foods, from B Parsley to C Black pepper