An oxalate is a naturally occurring compound found in many plants which can bind to minerals such as calcium and, in susceptible individuals, may contribute to the formation of calcium oxalate kidney stones. The amount of oxalate in a food can vary substantially with variety, growing conditions, maturity, and preparation.
Boiling a food with oxalates and discarding the
cooking water can substantially reduce soluble oxalate levels in the food.
Examples of foods containing oxalates include:
- Culinary vegetables such as:
- Spinach
- Rhubarb stems
- Beet greens
- Beetroot
- Swiss chard
- Okra
- Sweet potatoes
- Potatoes
- Taro
- Purslane
- Amaranth leaves
- Mustard greens
- Collard greens
- Kale (generally less than spinach/chard)
- Culinary fruits such as:
- Star fruit (carambola)
- Figs
- Kiwi
- Blackberries
- Raspberries
- Gooseberries
- Oranges
- Grapes
- Plums
- Legumes such as:
- Soybeans — particularly whole soybeans and soy flour
- Peanuts
- Mung beans
- Adzuki beans
- Black beans
- Kidney beans
- Navy beans
- Pinto beans
- Lentils
- Chickpeas
- Grains such as:
- Wheat
- Rye
- Oats
- Barley
- Buckwheat
- Quinoa
- Brown rice
- Corn/maize
- Sorghum
- Millet
- Culinary seeds such as:
- Sesame seeds
- Chia seeds
- Poppy seeds
- Sunflower seeds
- Pumpkin seeds
- Flax/linseed
- Hemp seeds
- Amaranth seeds
- Culinary nuts such as:
- Almonds
- Cashews
- Peanuts
- Walnuts
- Pistachios
- Hazelnuts
- Botanical nuts such as: