Eat freely · < 10 mg / serving

Low-oxalate foods

Q: What foods are low in oxalate?

Foods rated low carry under 10 mg of oxalate per serving. This page lists 108 of them across every food group.

617 foods are rated low (< 10 mg per serving), grouped by food and sorted safest-first. Back to all levels.

15 varieties ›

Anchovies Canned salmon Canned tuna Catfish Haddock Halibut Herring Mackerel Red snapper Sardines Sea bass Smoked salmon Swordfish Tilapia Trout

MCT oil Fats and oils~0 mg0 mg/100g

3 varieties ›

Avocado oil Coconut oil Olive oil

Pork Animal foods~0 mg0 mg/100g

14 varieties ›

Bacon Bratwurst Chorizo Ham Hot dog Pepperoni Pork belly Pork chop Pork ribs Pork sausage Pork shoulder Pork tenderloin Prosciutto Salami

Beef Animal foods~0 mg0 mg/100g

14 varieties ›

Beef brisket Beef chuck roast Beef jerky Beef short ribs Beef tongue Corned beef Filet mignon Flank steak Ground beef Oxtail Ribeye steak Sirloin steak Skirt steak T-bone steak

Pate Animal foods~0 mg0 mg/100g

9 varieties ›

Beef heart Beef kidney Beef liver Beef tripe Bone marrow Chicken liver Lamb liver Pork liver Sweetbreads

Beef steak Animal foods~0 mg0 mg/100g

Elk Animal foods~0 mg0 mg/100g

4 varieties ›

Bison Goat meat Rabbit Venison

Brie Dairy~0 mg0 mg/100g

15 varieties ›

Blue cheese Camembert Colby jack Cream cheese Feta Goat cheese Gouda Halloumi Manchego Mascarpone Monterey jack Parmesan Provolone Ricotta Swiss cheese

Bone broth Animal foods~0 mg0 mg/100g

Butter Dairy~0 mg0 mg/100g

1 varieties ›

Ghee

Milk Dairy~0 mg0 mg/100g

1 varieties ›

Buttermilk

cheddar blend cheese Dairy~0 mg0 mg/100g

Cheddar cheese Dairy~0 mg0 mg/100g

Goose Animal foods~0 mg0 mg/100g

9 varieties ›

Whole chicken Chicken drumstick Chicken skin Chicken thigh Chicken wing Duck breast Ground turkey Quail Turkey breast

Chicken breast Animal foods~0 mg0 mg/100g

Chives Herbs~0 mg15 mg/100g

10 varieties ›

Common Chives Forescate Chives Garlic Chives Giroma Chives Nelly Chives Polyvit Chives Profusion Chives Purly Chives Staro Chives Staroso Chives

Crab Animal foods~0 mg0 mg/100g

8 varieties ›

Clams Crayfish Lobster Mussels Octopus Oysters Scallops Squid

colby and monterey jack cheese Dairy~0 mg0 mg/100g

Cottage cheese Dairy~0 mg0 mg/100g

Sour cream Dairy~0 mg0 mg/100g

4 varieties ›

Creme fraiche Half and half Heavy cream Heavy whipping cream

Eggs Animal foods~0 mg0 mg/100g

4 varieties ›

Duck egg Egg white Egg yolk Quail egg

Lard Animal foods~0 mg0 mg/100g

3 varieties ›

Duck fat Suet Tallow

Gelatin Animal foods~0 mg0 mg/100g

Greek yogurt Dairy~0 mg0 mg/100g

Lamb chop Animal foods~0 mg0 mg/100g

2 varieties ›

Ground lamb Leg of lamb

Honey Sweets~0 mg1 mg/100g

Jellybeans Sweets~0 mg0 mg/100g

Kefir Dairy~0 mg0 mg/100g

1 varieties ›

Whole milk yogurt

Mozzarella Dairy~0 mg0 mg/100g

Popcorn Grains~0 mg5 mg/100g

protein powder Dairy~0 mg0 mg/100g

Salmon Animal foods~0 mg0 mg/100g

Shrimp Animal foods~0 mg0 mg/100g

Tuna Animal foods~0 mg0 mg/100g

whey protein isolate Dairy~0 mg0 mg/100g

Whey protein powder Dairy~0 mg0 mg/100g

Ice cream Dairy~1 mg2 mg/100g

Maple syrup Sweets~1 mg4 mg/100g

Mushrooms Vegetables~1 mg2 mg/100g

Arugula Leafy greens~2 mg12 mg/100g

10 varieties ›

Apollo Arugula Astro Arugula Colt Arugula Grazia Arugula Olive Leaf Arugula Rocket Arugula Roquette Arugula Selvatica Arugula Sylvetta Arugula Voyager Arugula

Rice Grains~2 mg5 mg/100g

9 varieties ›

Arborio Rice Basmati Rice Black Rice Bomba Rice Calrose Rice Carnaroli Rice Jasmine Rice Red Rice Wild Rice

Cucumber Vegetables~2 mg2 mg/100g

10 varieties ›

Ashley Cucumber Beit Alpha Cucumber Boston Pickling Cucumber English Cucumber Lemon Cucumber Marketmore Cucumber National Pickling Cucumber Persian Cucumber Spacemaster Cucumber Straight Eight Cucumber

Garlic Vegetables~2 mg60 mg/100g

10 varieties ›

California Early Garlic California Late Garlic Chesnok Red Garlic Elephant Garlic German White Garlic Inchelium Red Garlic Music Garlic Persian Star Garlic Siberian Garlic Spanish Roja Garlic

Coffee Beverages~2 mg1 mg/100g

ground beef and eggs Animal foods~2 mg1 mg/100g

Watermelon Fruits~2 mg1 mg/100g

Apricot Fruits~3 mg9 mg/100g

Lettuce Leafy greens~3 mg6 mg/100g

8 varieties ›

Bibb Lettuce Black Seeded Simpson Lettuce Buttercrunch Lettuce Grand Rapids Lettuce Lollo Rosso Lettuce Oak Leaf Lettuce Red Leaf Lettuce Salad Bowl Lettuce

Kohlrabi Vegetables~3 mg5 mg/100g

10 varieties ›

Blaukosh Kohlrabi Delicatesse Kohlrabi Early White Vienna Kohlrabi Gigante Kohlrabi Grand Duke Kohlrabi Korist Kohlrabi Kossak Kohlrabi Purple Vienna Kohlrabi Superschmelz Kohlrabi White Duke Kohlrabi

Watercress Leafy greens~3 mg10 mg/100g

10 varieties ›

Broad Leaf Watercress Common Watercress Curly Cress (Watercress)Fine Leaf Watercress Green Land Watercress Roquette Watercress Spring Cress (Watercress)Upland Cress (Watercress)Variegated Watercress Winter Cress (Watercress)

Cornflakes Grains~3 mg10 mg/100g

Iceberg lettuce Leafy greens~3 mg5 mg/100g

Lemon Fruits~3 mg5 mg/100g

Romaine lettuce Leafy greens~3 mg6 mg/100g

White rice Grains~3 mg2 mg/100g

Chili Pepper Vegetables~4 mg10 mg/100g

9 varieties ›

Anaheim Chili Pepper Carolina Reaper Chili Pepper Cayenne Chili Pepper Ghost Pepper Habanero Chili Pepper Jalapeno Chili Pepper Poblano Chili Pepper Serrano Chili Pepper Thai Chili Pepper

Asparagus Vegetables~4 mg5 mg/100g

10 varieties ›

Apollo Asparagus Asparagus (UC 157)Atlas Asparagus Grande Asparagus Guelph Millennium Asparagus Jersey Giant Asparagus Jersey Knight Asparagus Mary Washington Asparagus Purple Passion Asparagus Viking Asparagus

Beer Beverages~4 mg1 mg/100g

Horseradish Root vegetables~4 mg30 mg/100g

10 varieties ›

Bohemian Horseradish Bohemian Improved Horseradish Common Horseradish Danish Horseradish German Horseradish Grodzisk Horseradish Maliner Kren Horseradish Northeast Horseradish Polish Horseradish Swiss Horseradish

Cabbage Vegetables~4 mg5 mg/100g

10 varieties ›

Brunswick Cabbage Copenhagen Market Cabbage Early Jersey Wakefield Cabbage Golden Acre Cabbage Gonzales Cabbage January King Cabbage Late Flat Dutch Cabbage Red Acre Cabbage Savoy King Cabbage Stonehead Cabbage

Onion Vegetables~4 mg4 mg/100g

10 varieties ›

Cipollini Onion Copra Onion Ebenezer Onion Red Creole Onion Southport Red Globe Onion Stuttgarter Onion Vidalia Onion Walla Walla Onion White Bermuda Onion Yellow Granex Onion

Kale Leafy greens~4 mg20 mg/100g

10 varieties ›

Curly Blue Scotch Kale Lacinato Kale Premier Kale Red Russian Kale Redbor Kale Siberian Kale Tronchuda Kale Tuscan Kale Walking Stick Kale Winterbor Kale

Parsley Herbs~4 mg100 mg/100g

Apple Fruits~5 mg3 mg/100g

Bell pepper Vegetables~5 mg4 mg/100g

10 varieties ›

Aristotle Bell Pepper Bell Boy Pepper California Wonder Bell Pepper Emerald Giant Bell Pepper Golden Summer Bell Pepper Gypsy Bell Pepper King Arthur Bell Pepper Orange Bell Pepper Purple Beauty Bell Pepper Yolo Wonder Bell Pepper

Cantaloupe Fruits~5 mg3 mg/100g

Pear Fruits~5 mg3 mg/100g

Plum Fruits~5 mg8 mg/100g

Jicama Root vegetables~6 mg10 mg/100g

10 varieties ›

Ah-hu Jicama Ahip Jicama Chu-lao Jicama Da-pa Jicama Jicama (Pachyrhizus erosus)Mexican Potato (Jicama)Nupe Jicama Sengkuang Jicama Yam Bean (Jicama)Yang-tseb Jicama

Cauliflower Vegetables~6 mg6 mg/100g

10 varieties ›

Amazing Cauliflower Candid Charm Cauliflower Cheddar Cauliflower Early Snowball Cauliflower Fremont Cauliflower Graffiti Cauliflower Romanesco Cauliflower Snow Crown Cauliflower Snowball Y Cauliflower Violet Queen Cauliflower

Arrowroot Root vegetables~6 mg10 mg/100g

10 varieties ›

Brazilian Arrowroot Common Arrowroot East Indian Arrowroot Florida Arrowroot Polynesian Arrowroot Queensland Arrowroot Red Arrowroot West Indian Arrowroot White Arrowroot Wild Arrowroot

Pumpkin Vegetables~6 mg5 mg/100g

10 varieties ›

Atlantic Giant Pumpkin Cinderella Pumpkin Jack-O-Lantern Pumpkin Jarrahdale Pumpkin Long Island Cheese Pumpkin Lumina Pumpkin Muscade de Provence Pumpkin New England Pie Pumpkin Porcelain Doll Pumpkin Sugar Pie Pumpkin

Bok choy Leafy greens~6 mg8 mg/100g

10 varieties ›

Black Summer Bok Choy Bonsai Bok Choy Canton Dwarf Bok Choy Chihli Bok Choy Ching-Chiang Bok Choy Joi Choi Bok Choy Mei Qing Choi Bok Choy Shanghai Bok Choy White Stem Bok Choy Win-Win Bok Choy

Plantain Fruits~6 mg6 mg/100g

10 varieties ›

Bluggoe Plantain French Plantain Horn Plantain Iholena Plantain Maia Maoli Plantain Ney Poovan Plantain Pisang Awak Plantain Popoulou Plantain Rhino Horn Plantain Silk Plantain

Lotus Root Vegetables~6 mg10 mg/100g

10 varieties ›

China White Lotus Root Giant White Lotus Root Indian Lotus Root Lotus Root (Alba Grandiflora)Momo Botan Lotus Root Ogon Lotus Root Perry's Giant Sunburst Lotus Root Red Lotus Root Rosea Lotus Root Speciosum Lotus Root

Dates Fruits~6 mg24 mg/100g

White bread Baked goods~6 mg20 mg/100g

Water Chestnut Vegetables~7 mg10 mg/100g

10 varieties ›

Aquatic Water Chestnut Chinese Water Chestnut Dwarf Water Chestnut European Water Chestnut Indian Water Chestnut Japanese Water Chestnut Marsh Water Chestnut Pygmy Water Chestnut Swamp Water Chestnut Wild Water Chestnut

Banana Fruits~7 mg6 mg/100g

Chayote Vegetables~7 mg10 mg/100g

10 varieties ›

Black Chayote Brazilian White Chayote Cubano Chayote Giant Chayote Green Chayote Jaragua Chayote Pera Chayote Smooth Chayote Spiny Chayote White Chayote

Chayote Squash Vegetables~7 mg10 mg/100g

9 varieties ›

Blanco Chayote Squash Blanco Suave Chayote Squash Brazilian Chayote Squash Cuban Chayote Squash Giant Green Chayote Squash Mexican Smooth Chayote Squash Spiny White Chayote Squash Verde Claro Chayote Squash Verde Oscuro Chayote Squash

Tomatillo Vegetables~7 mg10 mg/100g

10 varieties ›

Cisneros Grande Tomatillo Cisneros Tomatillo Gigante Tomatillo Golden Berry Tomatillo Green Husk Tomatillo Korolek Tomatillo Puebla Tomatillo Purple De Milpa Tomatillo Rio Grande Tomatillo Toma Verde Tomatillo

Grapefruit Fruits~7 mg6 mg/100g

Poppy seeds Seeds~7 mg80 mg/100g

Yacon Root vegetables~8 mg10 mg/100g

10 varieties ›

Amarillo Yacon Cajamarca Yacon Inka Red Yacon Morado Yacon Peruanito Yacon Quilla Yacon Red Epicure Yacon Somorrostro Yacon White Epicure Yacon White Yacon

Scallion Vegetables~8 mg15 mg/100g

10 varieties ›

Beltsville Bunching Scallion Deep Purple Scallion Evergreen Bunching Scallion Evergreen Hardy White Scallion Guardsman Scallion He-Shi-Ko Scallion Ishikura Scallion Parade Scallion Tokyo Long White Scallion White Lisbon Scallion

Blue Barley Grains~8 mg18 mg/100g

9 varieties ›

Black Barley Feed Barley Hullless Barley Malting Barley Pearl Barley Puffed Barley Six-row Barley Tibetan Highland Barley Two-row Barley

Radicchio Leafy greens~8 mg20 mg/100g

10 varieties ›

Castelfranco Radicchio Chioggia Radicchio Early Treviso Radicchio Giulio Radicchio Rosa del Veneto Radicchio Rossa di Treviso Radicchio Tardivo Radicchio Treviso Radicchio Variegata di Castelfranco Radicchio Verona Radicchio

Celery Vegetables~8 mg19 mg/100g

10 varieties ›

Conquistador Celery Giant Pascal Celery Giant Red Celery Golden Boy Celery Golden Self Blanching Celery Tall Fordhook Celery Tall Utah Celery Tango Celery Utah Celery Ventura Celery

Cherries Fruits~8 mg6 mg/100g

cherry tomato Vegetables~8 mg5 mg/100g

Cookies Baked goods~8 mg25 mg/100g

Rapini Vegetables~8 mg20 mg/100g

10 varieties ›

Early Rapini Late Rapini Natalino Rapini Novantino Rapini Quarantino Rapini Sant'Erasmo Rapini Sessantino Rapini Spring Time Rapini Superfine Rapini Zamboni Rapini

Graham crackers Baked goods~8 mg30 mg/100g

Peach Fruits~8 mg5 mg/100g

Pineapple Fruits~8 mg5 mg/100g

Fonio Grains~9 mg20 mg/100g

10 varieties ›

Acha Fonio Assamm Fonio Black Fonio Cultivated Fonio Iburu Fonio Local Long Fonio Local Short Fonio Sahel Fonio White Fonio Wild Fonio

Lake Rice Grains~9 mg20 mg/100g

9 varieties ›

Black American Wild Rice Canadian Wild Rice Dwarf Wild Rice Giant Wild Rice Interior Wild Rice Manchurian Wild Rice Northern Wild Rice River Rice Southern Wild Rice

Red Quinoa Grains~9 mg20 mg/100g

9 varieties ›

Black Quinoa Faro Quinoa Illimani Quinoa Pasankalla Quinoa Real Quinoa Royal Quinoa Salcedo Quinoa Titicaca Quinoa White Quinoa

Cardoon Vegetables~9 mg10 mg/100g

10 varieties ›

Blanco Inerme Cardoon Full White Cardoon Gigante di Romagna Cardoon Moroccan Cardoon Plein Blanc Inerme Cardoon Silver Spined Cardoon Solid White Cardoon Spagnolo Cardoon Tours Cardoon Vert de Vaulx Cardoon

Job's Tears Grains~9 mg20 mg/100g

10 varieties ›

Brown Job's Tears Cultivated Job's Tears Food Grade Job's Tears Giant Job's Tears Hard Shell Job's Tears Medicinal Job's Tears Mottled Job's Tears Soft Shell Job's Tears White Job's Tears Wild Job's Tears

Snow Pea Vegetables~9 mg15 mg/100g

10 varieties ›

Carouby de Maussane Snow Pea Dwarf Grey Sugar Snow Pea Golden Sweet Snow Pea Mammoth Melting Sugar Snow Pea Norli Snow Pea Norstar Snow Pea Oregon Giant Snow Pea Oregon Sugar Pod II Snow Pea Snow Wind Pea Sweet Horizon Snow Pea

Snap Pea Vegetables~9 mg15 mg/100g

10 varieties ›

Cascadia Snap Pea Honey Snap Pea Magnolia Snap Pea Purple Magnolia Snap Pea Spring Pearl Snap Pea Sugar Ann Snap Pea Sugar Daddy Snap Pea Sugar Snap Pea Sugar Sprint Snap Pea Super Sugar Snap Pea

Corn Vegetables~9 mg10 mg/100g

10 varieties ›

Dent Corn Flint Corn Flint-Dent Hybrid Corn Flour Corn Pod Corn Popcorn Corn Quality Protein Maize Corn Sweet Corn Sweet Dent Corn Waxy Corn

Croissant Baked goods~9 mg15 mg/100g

Fennel Vegetables~9 mg10 mg/100g

10 varieties ›

Di Firenze Fennel Finale Fennel Florence Fennel Orion Fennel Perfection Fennel Perfetto Fennel Preludio Fennel Romanesco Fennel Solaris Fennel Zefa Fino Fennel

pizza Baked goods~9 mg8 mg/100g

Wheat flour Grains~9 mg30 mg/100g

Frequently asked

What foods are low in oxalate?›

Foods rated low carry under 10 mg of oxalate per serving. This page lists 108 of them across every food group.

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Oxalate estimates, not medical advice. Figures are estimates and vary by variety and preparation.

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