Oxalate Intake Calculator

Oxalate is a natural compound found in many plant foods. In people prone to calcium oxalate stones — the most common type — high urinary oxalate can raise the risk of forming new stones.

This calculator helps you estimate your rough daily oxalate intake from common foods. Enter the number of servings you typically eat, and the tool adds up approximate oxalate values to show whether your intake falls in a low, moderate, or high range.

What This Calculator Can and Cannot Do

• Can: Give you a general sense of whether your dietary oxalate intake is low, moderate, or high.
• Can: Help you identify which foods contribute the most oxalate to your diet.
• Cannot: Measure your actual urinary oxalate — only a 24-hour urine test ordered by your doctor can do that.
• Cannot: Account for individual variation in oxalate absorption, which depends on gut health, calcium intake, and other factors.
• Cannot: Replace personalized medical advice from your urologist or registered dietitian.

For a complete at-a-glance reference of oxalate levels in common foods, see our oxalate food chart. For practical guidance on which foods to choose, see our guide to foods low in oxalate.