Many fruits contain some oxalates, like avocados, oranges, and grapefruit, but raspberries are considered a high-oxalate food with 48 milligrams per cup.
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. So if you stick to enjoying just a 1/4 avocado, it can be part of a low-oxalate diet.
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.
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.
Blueberries and blackberries have only 4 milligrams of oxalates per cup.
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.
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.
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.
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.
Adding calcium-rich foods to meals helps reduce oxalate levels. Calcium naturally binds to oxalate; eating calcium-rich foods at meals helps with this binding and removal of oxalate through the stool rather than through urine.
All varieties of apples are low oxalate. By themselves, apples are the perfectly portioned portable snack!
The main sources of oxalate in diets were regular tea and coffee (80-85%). Only 15-20% of oxalate was derived from other plant foods.
Eating avocados will not have an effect on forming kidney stones. Learn more about the kidney stone diet.
Many fruits are considered low-oxalate, meaning they contain less than 2 milligrams per serving. These include bananas, cherries, grapefruit, grapes, mangoes, melons, green and yellow plums and nectarines. Canned fruits including peaches and pears and dried fruits such as raisins are also low in oxalate.
Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese, buttermilk, custard and pudding do not contain oxalate.
Oatmeal is a wonderful whole grain that is also low in oxalate.
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.
Conclusions: The results show that magnesium administration decreases the oxalate absorption, when magnesium is taken together with oxalate. However, magnesium administration does not decrease the oxalate absorption, when magnesium and oxalate intake differ by 12 h.
Moreover, urinary oxalate excretion is not affected by lemon juice, but is increased by orange juice supplementation.
Cauliflower, corn, cucumber, mushrooms, onions, peas, scallions, squash and zucchini are all fine. Tomatoes are fine, too; it is only the sauce that is high. Broccoli and green pepper are moderately high so watch the portion size.
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.
1 tablespoon olive oil = very low oxalates.