All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
Many fruits contain some oxalates, like avocados, oranges, and grapefruit, but raspberries are considered a high-oxalate food with 48 milligrams per cup. Dates are highly nutritious dried fruits often used as a sweetener in cooking and baking.
Some examples of foods that are highest in oxalates include green leafy vegetables, soy, almonds, potatoes, tea, rhubarb, cereal grains and beets. Oxalates are also naturally created in the human body as a waste product.
An Egyptian study found an apple of average size (~ 6 oz) had 15 mg of oxalate, but it doesn't indicate which type of apple. Meanwhile, other tests conducted in the US found that a Pink Lady apple contains 2 mg of oxalate, a Gala has 2 to 5 mg, and a medium Granny Smith contains 5 mg.
People who must follow a low oxalate diet may want to avoid eating blueberries. The oxalates in blueberries seem to block the absorption of calcium to some extent. Even though it is not dangerous to eat the two foods together, you might not want to count all of the calcium consumed along with blueberries.
This study confirms that the oxalate contents of ready to eat green and gold kiwifruit are low and unlikely to significantly increase the daily intake of oxalates in the diet.
Some plant foods extremely high in oxalates include, but not limited to: Leafy greens – spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens. Root crops – beets, carrots, potatoes, sweet potatoes, and parsnips.
Avocados contain a low amount of oxalate and are highly alkaline-forming in the body. Like most foods, portion size matters. A whole avocado has around 19 milligrams of oxalates, which absolutely categorizes it as a high-oxalate food. However, a single serving of avocado is 1/4 of the fruit.
As chocolate is considered as a high oxalate food (Williams and Wilson, 1990, Massey et al., 1993, Noonan and Savage, 1999, Mendonça et al., 2003), The Oxalosis & Hyperoxaluria Foundation (OHF, 2004) recommends that affected persons should avoid eating chocolate.
Because oxalates are water soluble, they can be reduced by blanching, boiling, or steaming with the liquid discarded. Fermentation reduces oxalates. Cooking in milk or macerating in whey can also mitigate oxalate exposure. Sprouting can help too.
You need to eat calcium so that it can bind with oxalate in the stomach and intestines before it moves to the kidneys. Eating foods with calcium is a good way for oxalates to leave the body and not form stones. The best way to get calcium into your body is through the foods you eat.
Naturally occurring gut flora bacteria Oxalobacter formigenes break down oxalates as a food source.
Low oxalate protein and dairy include eggs, meat, poultry, fish, yogurt, cheese, milk, and butter. In addition, coffee, water, and fruit juice are considered low oxalate.
Low-oxalate vegetables which are also low in calories, include cabbage, chives, cauliflower, cucumbers, endive, kohlrabi, mushrooms, radishes and water chestnuts. Peas, which are legumes, are also low-oxalate.
Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.
Some foods that are relatively high in oxalate include broccoli, spinach, kale, okra, parsley, celery, Brussels sprouts, okra, dark leafy greens, and a not-so-green vegetable which leaves many surprised: carrots.
Low Oxalate (1 cup raw strawberries = 4 mg oxalate)
Strawberries, blueberries, blackberries and cherries are all wonderful low oxalate fruits for a healthy kidney stone diet. Raspberries are the one berry exception, coming in at 48mg oxalate per cup. Strawberries make a great addition to yogurt in the morning.
Oxalate nephropathy is commonly caused by ethylene glycol, vitamin C, and foods like star fruit that contain a lot of oxalate. Peanuts also have high oxalate contents.
What is this? If you need to limit how much oxalate you eat, watermelon is also a good choice! One slice of watermelon only has 1mg of oxalate. Learn more about nutrition and kidney stone prevention.
Mango is very low in oxalate. An entire mango has only 1 mg of oxalate. So, mango is a good choice for people with kidney stones who need to limit how much oxalate they eat.
The ingestion of the lemon juice seems to dissipate a effect of great quantity of citrates which in turn increases the excretion of oxalates. The presence of these two elements simultaneously: citrate and oxalate compensate for their opposite effect.