Low Oxalate Foods List 2018: Quick Reference Guide

Maintaining a balanced diet is essential for overall health and well-being. However, certain food compounds can have adverse effects on individuals with specific health conditions or dietary requirements. One such compound is oxalate, a naturally occurring substance found in various foods. For individuals with kidney stones, kidney disease, or those who are sensitive to oxalates, a low-oxalate diet is often recommended. In this article, we will provide a comprehensive low-oxalate foods list, as well as valuable insights into understanding oxalates and their impact on human health.

Oxalates are compounds found in many foods, including fruits, vegetables, nuts, and grains. While they are generally not harmful to most people, excessive consumption can lead to health issues in certain individuals. The primary concern with high oxalate intake is the increased risk of developing kidney stones, as oxalates can bind to calcium and form insoluble crystals that can accumulate in the kidneys.

Understanding Oxalate Levels in Foods

To manage oxalate intake effectively, it is essential to understand the varying levels of oxalates in different foods. Foods are categorized into three groups based on their oxalate content:

• Low-oxalate foods: These foods contain less than 2 milligrams of oxalate per serving.
• Moderate-oxalate foods: These foods contain 2-50 milligrams of oxalate per serving.
• High-oxalate foods: These foods contain more than 50 milligrams of oxalate per serving.

Low Oxalate Foods List

The following list highlights low-oxalate foods that can be safely consumed as part of a balanced diet:

Meat and Poultry

• Chicken breast (1 serving = 26 grams, oxalate content = 0.2 milligrams)
• Turkey breast (1 serving = 26 grams, oxalate content = 0.2 milligrams)
• Lean beef (1 serving = 26 grams, oxalate content = 0.3 milligrams)
• Fish (most types, 1 serving = 26 grams, oxalate content = 0.2-0.5 milligrams)

Fruits

• Bananas (1 medium, oxalate content = 0.4 milligrams)
• Apples (1 medium, oxalate content = 0.5 milligrams)
• Oranges (1 medium, oxalate content = 0.6 milligrams)
• Pineapple (1 cup, oxalate content = 0.7 milligrams)

Vegetables

• Cucumbers (1 cup, oxalate content = 0.2 milligrams)
• Bell peppers (1 cup, oxalate content = 0.3 milligrams)
• Carrots (1 cup, oxalate content = 0.4 milligrams)
• Green beans (1 cup, oxalate content = 0.5 milligrams)

Dairy and Eggs

• Milk (1 cup, oxalate content = 0.2 milligrams)
• Yogurt (1 cup, oxalate content = 0.3 milligrams)
• Cheese (most types, 1 ounce, oxalate content = 0.2-0.5 milligrams)
• Eggs (1 large, oxalate content = 0.1 milligrams)

Grains

• White rice (1 cup cooked, oxalate content = 0.2 milligrams)
• Oats (1 cup cooked, oxalate content = 0.3 milligrams)
• Quinoa (1 cup cooked, oxalate content = 0.4 milligrams)
• Whole wheat bread (1 slice, oxalate content = 0.5 milligrams)

Moderate and High Oxalate Foods

While it is essential to limit or avoid high-oxalate foods, moderate-oxalate foods can be consumed in limited amounts. The following list highlights moderate and high-oxalate foods:

Moderate Oxalate Foods

• Almonds (1 ounce, oxalate content = 10-15 milligrams)
• Cashews (1 ounce, oxalate content = 10-15 milligrams)
• Sweet potatoes (1 medium, oxalate content = 10-15 milligrams)
• Tomato sauce (1 cup, oxalate content = 10-15 milligrams)

High Oxalate Foods

• Spinach (1 cup cooked, oxalate content = 840 milligrams)
• Beets (1 cup cooked, oxalate content = 760 milligrams)
• Rhubarb (1 cup cooked, oxalate content = 1,300 milligrams)
• Swiss chard (1 cup cooked, oxalate content = 900 milligrams)

Managing Oxalate Intake

To effectively manage oxalate intake, follow these guidelines:

1. Consult a healthcare professional: If you have kidney stones, kidney disease, or concerns about oxalate intake, consult a healthcare professional or registered dietitian for personalized guidance.
2. Keep track of oxalate intake: Record your daily oxalate intake to ensure you stay within recommended limits.
3. Balance your diet: Include a variety of low-oxalate foods in your diet to ensure adequate nutrition.
4. Limit high-oxalate foods: Limit or avoid high-oxalate foods, especially if you have kidney stones or kidney disease.

Low Oxalate Foods Image Gallery

In Conclusion

Managing oxalate intake is essential for individuals with kidney stones, kidney disease, or those who are sensitive to oxalates. By following the low-oxalate foods list and guidelines outlined in this article, you can effectively reduce your oxalate intake and maintain a balanced diet. Remember to consult a healthcare professional or registered dietitian for personalized guidance and support. Share your experiences and tips for managing oxalate intake in the comments section below!