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Foods rich in oxalates

by Alivia Nyhan
Published: Last Updated on

Oxalates are compounds present in some foods that, when consumed in large quantities, inhibit the absorption of calcium and favor the formation of kidney stones or kidney stones. For this reason, it is essential to control the intake of these foods and know how to combine them skillfully to preserve the health of the body and prevent kidney and bone complications and a significant deficiency of calcium in the body. In this FastlyHealarticle, you will be able to know which foods are rich in oxalates, recognize them, and always consume them with caution.


The variety of foods rich in oxalates is wide; for this reason, we have prepared this list where you will find those that offer a higher concentration of oxalic acid to recognize them and learn to combine your meals correctly.

Among the foods that contain the most oxalates, spinach stands out; despite being an antioxidant vegetable, hypocaloric, and offering a large amount of iron, it is the one that contains the most oxalates. To prevent the spinach from hurting the body, it is recommended to boil it since cooking reduces the number of oxalates. Likewise, it is essential not to accompany spinach with foods rich in calcium to prevent said vegetable from inhibiting the absorption of the mineral in the body.

However, those who suffer from kidney disease or have kidney stones should avoid the consumption of spinach as much as possible, as it could considerably worsen their condition. Expand this information by consulting the article Diet for kidney stones.


Beets are an excellent food to increase the body’s energy before an exercise session; it allows the immune system to use vitamin C in a better way, its phytonutrients are associated with a lower risk of cancer, and its high content in Betaine helps protect cells, proteins, and enzymes from body stress.

However, despite the many benefits of beets, it is the second-highest oxalate food, with approximately 97.04 milligrams of these acids. For this reason, as with spinach, it is not advisable to eat beets simultaneously with a food rich in calcium, as it would prevent the body from using this mineral correctly.

The chard

Swiss chard is one of the most consumed vegetables globally, and few people know that it is one of the foods rich in oxalates. However, to stop drinking chard would be to suppress the body of multiple benefits, such as an ideal supply of iron to keep the immune system strong and a good dose of fiber to combat constipation and promote intestinal transit.

Suppose you have any kidney complications or suffer from kidney stones. In that case, it is recommended that you consume chard in moderation and know how to optimally distribute its consumption between your meals so that you avoid consuming it simultaneously as you eat foods rich in calcium.


Nowadays, there are many specialists in nutrition and fitness lifestyle who recommend the ingestion of nuts as a natural and healthy alternative to combat the anxiety of eating between meals. However, few people know that some fruits, such as walnuts, are rich in oxalates. The pecan nut offers at least 38 milligrams of oxalates per 100 grams, while the walnut contains 54 milligrams. Avoiding excessive consumption of both nuts is recommended for a diet low in oxalates.

Wheat germ

Wheat germ and its derivatives are among the richest in oxalates, to the point that it is necessary to avoid their consumption as much as possible to prevent the formation of kidney stones.

An alternative to replace the consumption of wheat germ is to prefer gluten-free foods.

Fruits rich in oxalates

Fruits are essential foods in human nutrition, as they offer a wide variety of vitamins and nutrients that allow the body to function correctly. Suspending the intake of fruits is not recommended for anyone; the idea is to recognize which ones best suit us according to our medical history. There are many fruits rich in oxalates, and below, you will be able to know the ones with the highest concentration:

  • Berries such as blackberries, blueberries, raspberries, and strawberries.
  • Red grapes and prunes.
  • Kiwi and mandarin.
  • Figs, cherries, and plums.

Other foods rich in oxalates

  • Consuming more than a teaspoon of black pepper a day can represent a high oxalate consumption.
  • Watercress, aubergine, endive, parsley, green peppers, Swedish turnip, tomato paste, wax beans.
  • Barley, wheat bran, bran cereals, corn grits, white corn flour, and whole wheat bread.
  • Beans, peanut butter, peanuts, walnuts, miso, dried beans, and soybeans.
  • Chocolate, carob, jam, soy milk, iced tea.
  • Sesame seeds and poppy seeds.

No meat appears on the list of foods rich in oxalates because these proteins contain very little of this acid; among the foods low in oxalate, the following stand out: bacon, beef, pork loin, poultry, mayonnaise, butter, white rice, coriander, white pepper, chickpeas, pumpkin, apple, and mushrooms.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in oxalates , we recommend that you enter our Food category .

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