Low-oxalate swaps for the usual culprits
By Oliver Silen · Updated November 2, 2026 · Not medical advice
Most people's oxalate comes from a few staples eaten every day, often the ones swapped in to eat healthier: a spinach smoothie, almond milk, a handful of almonds. Each one below has a swap that's used the same way and grades lower per serving.
| Instead of | Try | For |
|---|---|---|
| ESpinach316 mg per 1 cup raw | AKale<1 mg per 1 cup raw | Smoothies and salads |
| ESwiss chard252 mg per 1 cup raw | AKale<1 mg per 1 cup raw | Cooked greens |
| DAlmond milk27 mg per 1 cup | AOat milk3.6 mg per 1 cup | Cereal and coffee |
| EAlmonds90 mg per 1 oz (about 23 almonds) | CPistachios13 mg per 1 oz (about 49 nuts) | Snacking nuts |
| ECashews64 mg per 1 oz (about 18 cashews) | CPistachios13 mg per 1 oz (about 49 nuts) | Snacking nuts |
| CPeanut butter19 mg per 1 tbsp | ASunflower seeds2.9 mg per 1/4 cup | Toast and smoothies |
| ESweet potato70 mg per 1 medium sweet potato, baked | AWinter squash4 mg per 1/2 cup cooked | Roasted sides |
| DPotato42 mg per 1 medium potato | ACauliflower2.8 mg per 1/2 cup cooked | Mash |
| DBeets44 mg per 1/2 cup sliced, cooked | ARadishes<1 mg per 1/2 cup sliced | Salads |
| ERhubarb659 mg per 1/2 cup diced | AStrawberries3.4 mg per 1 cup | Pies and crumbles |
| CRaspberries14 mg per 1 cup | AStrawberries3.4 mg per 1 cup | Berries |
| EDark chocolate87 mg per 1.5 oz bar | BMilk chocolate6.9 mg per 1.5 oz bar | Chocolate |
| CBlack tea11 mg per 1 cup brewed | ACoffee1.5 mg per 1 cup brewed | Morning caffeine |
| DRaisin bran46 mg per 1 cup | ACorn flakes<1 mg per 1 1/2 cups | Cereal |
| EQuinoa79 mg per 1/4 cup dry (about 3/4 cup cooked) | AWhite rice1.4 mg per 1/4 cup dry (about 3/4 cup cooked) | Grain bowls |
| ESoybeans120 mg per 1/2 cup cooked | BGreen peas5 mg per 1/2 cup | Edamame-style sides |
| CKidney beans20 mg per 1/2 cup cooked | BChickpeas5.9 mg per 1/4 cup dry (about 1/2 cup cooked) | Chili and salads |
| CWhole wheat bread14 mg per 1 slice | AWhite bread4.4 mg per 1 slice | Sandwiches |
Keto and vegan staples
Keto and plant-based diets lean on the high end of this table: almond flour, nut butters, spinach, soy and dark chocolate. For protein without much oxalate, vegans can count on lentils, chickpeas and peas, all grade B or B per serving. Pair them with a calcium source, see calcium without dairy.
Swapping isn't the only option. At a 100 mg day, one serving of a high food fits if the rest of the day is low. Check it in the oxalate calculator.