Oxalate Food Chart: Oxalate Levels in Common Foods

An oxalate food chart is one of the most useful tools for anyone managing calcium oxalate kidney stones. It gives you a quick, visual sense of which foods are low, moderate, or high in oxalate — so you can make smarter choices at the grocery store, in the kitchen, and when eating out.

Below you will find dozens of common foods organized by category, with portion sizes and oxalate levels for each. For a quick estimate of your daily oxalate intake, you can also use our oxalate intake calculator.

How to Use This Chart

Oxalate values are approximate and vary with growing conditions, cooking, and portion size. Use these ranges:

• Low: under 10 mg per serving
• Moderate: 10–25 mg per serving
• High: 25–50 mg per serving
• Very high: above 50 mg per serving

Many clinicians suggest people prone to calcium oxalate stones aim for under about 100 mg of oxalate per day, spread across meals. Your specific target should be personalized with your provider or dietitian.

Why Oxalate Values Vary

If you have compared oxalate charts from different sources and found different numbers for the same food, there is a good reason. Oxalate content in foods is not a fixed value — it varies based on several factors:

• Growing conditions: Soil, water, climate, and ripeness at harvest all affect oxalate levels in plants.
• Plant variety: Different cultivars of the same vegetable can contain different amounts of oxalate.
• Serving size: A "serving" is not standardized across sources — one chart may list ½ cup, another 1 cup.
• Preparation method: Boiling can reduce oxalate in some vegetables by leaching it into the cooking water. Steaming, roasting, and frying have less effect.
• Lab testing method: Different analytical methods (e.g., enzymatic vs. HPLC) can produce different results for the same sample.

This is why this chart uses ranges (low, moderate, high, very high) rather than exact milligram values. For most people, knowing the category is more useful than chasing a precise number. For a more detailed look at which foods to choose, see our guide to foods low in oxalate.

Vegetables

Fruits

Grains and Starches

Nuts, Seeds, and Legumes

Proteins and Dairy

Beverages

How to Actually Use This Chart

• Do not aim for zero oxalate. Aim for balanced, moderate portions.
• Pair higher-oxalate foods with calcium-containing foods at the same meal. Learn why in our guide to calcium and kidney stones.
• Watch for "hidden high" ingredients — sesame, cocoa, wheat bran, and nut butters.
• Rotate your grain and vegetable choices to keep intake balanced.
• Drink water throughout the day. Hydration is more powerful than any food swap.
• For practical breakfast ideas using low-oxalate foods, see our low-oxalate breakfast guide.

Simple Meal Building Blocks

• Lower-oxalate lunch: Grilled chicken, white rice, roasted bell peppers, yogurt.
• Moderate-oxalate dinner: Salmon, small sweet potato, sautéed zucchini, milk.
• Occasional high-oxalate meal: Small spinach salad with feta cheese, tomato, and grilled shrimp — paired with plenty of water.

The Bottom Line

An oxalate food chart is a powerful practical tool for people with a history of calcium oxalate stones — but it works best when combined with hydration, adequate dietary calcium, and lower sodium. Use the chart to guide portions and pairings, not to build a fear-based food list. Aim for balance, not perfection.