20 High Oxalate Foods You Should Know About Before Consuming
Oxalates are naturally occurring substances found in fruits, vegetables, and other edibles but they are more harmful to the human body than useful and may cause kidney stones in some individuals by binding with calcium present in the body.
For the very same reason, people avoid consumption of foods that are known to be rich in oxalate. We have covered 20 fruits, vegetables, spices, herbs, and seeds that are rich in oxalate based on research conducted by Oxalate to help you avoid or at least balance them with low-oxalate food for a healthy diet and worry-free life.
1. Pepper (3400mg Per 100g)
Pepper has one of the highest oxalate concentrations among fruits and vegetables at over 3400 mg per 100 grams in some types. Oxalates are naturally occurring substances found in many plant-based foods, including fruits, vegetables, and spices.
When consumed, oxalates can bind with calcium in the body, forming crystals that can contribute to the formation of kidney stones in susceptible individuals. While pepper is generally consumed in small amounts, it is still considered a high oxalate food and should be consumed in moderation by those at risk for kidney stone formation or with certain medical conditions.
2. Parsley (1700mg Per 100g)
Parsley, while brimming with nutritional benefits such as vitamins A, C, and K, also contains notable levels of oxalates. Despite its high oxalate content, this herb contributes to overall health by providing antioxidants, aiding digestion, and supporting bone health with its vitamin K content.
However, individuals prone to kidney issues may need to moderate their intake due to oxalates potentially contributing to kidney stone formation. Incorporating parsley in moderation within a balanced diet allows one to enjoy its flavor and harness its beneficial nutrients.
3. Black Tea (1450mg Per 100g)
Black tea, a popular beverage, stands out as a high-oxalate food. While oxalates can contribute to kidney stone formation in susceptible individuals, black tea also offers various health benefits. Rich in antioxidants like theaflavins and catechins, it promotes heart health and boosts the immune system.
Moreover, black tea contains essential minerals such as manganese, potassium, and magnesium, along with vitamins like B2 (riboflavin). Enjoyed globally, black tea provides a comforting and flavorful experience, but moderation is advised for those mindful of oxalate intake.
4. Rhubarb (1336mg Per 100g)
Rhubarb, while celebrated for its tangy taste and vibrant hue, is a high-oxalate food to approach with caution. Despite being a good source of vitamin K, vitamin C, and fiber, its oxalate content can contribute to health complications in some individuals.
Moderation is key when enjoying rhubarb, as excessive consumption may pose risks. Balanced nutrition remains crucial, considering other vitamin and mineral benefits, but individuals with a predisposition to kidney stones should be mindful of rhubarb intake.
5. Cassava (1260mg Per 100g)
Cassava, while a staple in many diets, contains notable levels of oxalates, making it a high-oxalate food to approach with caution, especially for those susceptible to certain health conditions. Despite this, cassava offers an array of benefits.
Packed with carbohydrates, fiber, and some essential minerals like calcium, magnesium, and potassium, it provides energy and supports various bodily functions. Additionally, cassava contains vitamins like folate and vitamin C, contributing to overall health. Moderation and balancing with other foods can help enjoy its benefits without adverse effects from oxalates.
6. Amaranth (1090mg Per 100g)
Amaranth, a nutrient-dense pseudo-grain, is laden with essential minerals and vitamins, such as iron, magnesium, and B vitamins. However, it's important to note that amaranth is considered a high oxalate food.
While this may pose concerns for individuals susceptible to oxalate-related issues, amaranth offers various health benefits, including promoting cardiovascular health and providing a rich source of plant-based protein. Despite its oxalate content, incorporating a diverse range of grains in one's diet ensures a balanced intake of essential nutrients.
7. Bitter Lettuce (1000mg Per 100g)
Bitter lettuce, while abundant in essential nutrients like vitamins A, C, and K, also contains notable levels of oxalates. The vegetable often found in backyard gardens is among the ones that need to be approached with caution by certain individuals with problems with high oxalate concentration issues.
Despite its bitter taste, this leafy green provides valuable antioxidants and minerals such as calcium, potassium, and magnesium, contributing to bone health and overall wellness. Incorporating diverse greens into salads or sandwiches helps diversify nutrient intake. However, it's prudent for some individuals to moderate intake due to its oxalate content, as part of a balanced diet.
8. Spinach (970mg Per 100g)
Spinach is a leafy green powerhouse that offers an abundance of vitamins and minerals, including iron, vitamin K, and folate. However, it contains notable levels of oxalates, naturally occurring compounds that some individuals may choose to moderate in their diet.
Despite its potential role in oxalate considerations, spinach remains a nutritional treasure, contributing to overall health. Incorporate this versatile green into a balanced diet to benefit from its wealth of nutrients while being mindful of individual dietary preferences and sensitivities.
9. Cocoa Powder (623mg Per 100g)
Cocoa powder is undoubtedly a staple in many kitchens but it is recognized as a high oxalate food due to its significant oxalate content. While it imparts a rich chocolatey flavor to desserts and beverages, individuals prone to oxalate-related concerns may need to moderate their consumption.
As mentioned earlier, oxalates can contribute to the formation of crystals in the body which can turn into kidney stones. It's advisable to be mindful of this type of chocolate, cocoa powder, intake and consider alternative ingredients for those seeking to minimize oxalate intake in their diet.
10. Sesame Seed (600mg Per 100g)
Sesame seeds, rich in nutrients like calcium, magnesium, and iron, also contain oxalates, a consideration for some individuals. Despite this, they offer a wealth of benefits. These tiny seeds boast a remarkable array of vitamins, including B vitamins and vitamin E, alongside essential minerals like zinc and copper.
Their versatility in enhancing dishes, from salads to baked goods, makes them a valuable addition to various cuisines. However, due to their oxalate content, individuals may need to moderate intake if sensitive, balancing their nutritional value with dietary considerations.
11. Banana (524mg Per 100g)
Bananas, while celebrated for their potassium and fiber content, contain oxalates, which may be a concern for those prone to kidney-related health issues. Despite being a nutritious fruit, individuals with a predisposition to oxalate-related concerns might consider moderating their banana intake.
The oxalate content can contribute to the formation of crystals, emphasizing the importance of dietary balance. Exploring alternative fruits or consulting with a healthcare professional can help individuals maintain a well-rounded diet while addressing specific health considerations.
12. Carrot (500mg Per 100g)
Carrots, though celebrated for their rich beta-carotene content, are also classified as high-oxalate foods. These vibrant root vegetables offer a wealth of nutrients like vitamins A, K1, and B6, alongside essential minerals such as potassium and biotin.
Their sweet, earthy taste makes them a popular addition to salads, stews, and snacks. While these carrot benefits contribute to overall health, individuals cautious of oxalate intake may want to limit their consumption of carrots, seeking balance in a diverse, nutrient-rich diet.
13. Ginger (500mg Per 100g)
Ginger is celebrated for its aromatic zing in culinary delights and revered for its medicinal properties but also stands as a high-oxalate food. Rich in antioxidants, this root harbors a potent punch of vitamins like B6 and C, as well as minerals such as manganese and magnesium.
This root herb/spice is also renowned for its anti-inflammatory and digestive properties, ginger offers a myriad of health benefits. However, due to its oxalate content, ginger might not be suitable for all individuals and bring health complications.
14. Radish (480mg Per 100g)
Radishes are another root vegetable packed with oxalates despite offering a crisp texture and a peppery kick and bringing valuable nutrients like vitamins C and K, as well as minerals like potassium to the table and contributing to overall health.
However, the benefits of radishes with their intense mineral and vitamin contents might not be suitable for people who are managing their oxalate contents. The high-oxalate concentration of radishes can be balanced with other low-oxalate food to ensure a balanced diet.
15. Brussels Sprouts (360mg Per 100g)
Brussels sprouts, although a highly nutritious vegetable, are a high oxalate food that some individuals may need to avoid. These small green cruciferous vegetables are packed with essential vitamins and minerals. They provide an excellent source of vitamin C, vitamin K, and folate, which are crucial for immune function, blood clotting, and cell growth.
Moreover, Brussels sprouts are rich in fiber, aiding digestion and promoting satiety. Additionally, they contain minerals like manganese, potassium, and iron, supporting bone health, nerve function, and red blood cell production. However, for those with certain health conditions, it is recommended to moderate their consumption due to their oxalate content.
16. Garlic (360mg Per 100g)
Garlic is a high oxalate food that should be avoided by individuals prone to kidney stones while also being a highly nutritious food for other individuals. It is packed with beneficial compounds like allicin, which has antioxidant properties and may support heart health.
Additionally, garlic benefits extend way more as it contains vitamins B6 and C, manganese, selenium, and fiber, all of which contribute to a healthy diet. However, due to its oxalate content, individuals with a history of kidney stones are advised to moderate their consumption of garlic to minimize the risk of stone formation.
17. Lettuce (330mg Per 100g)
Lettuce, while a nutritional powerhouse abundant in vitamins A, C, and K, as well as minerals like potassium and iron, falls under the category of high oxalate foods. Its crisp and refreshing nature makes it a popular choice in salads and wraps.
However, due to its oxalate content, individuals might consider moderation in its consumption. Embracing various leafy greens like spinach or kale, which offer similar nutritional benefits with lower oxalate levels, ensures a diverse intake of vitamins and minerals without solely relying on high-oxalate sources like lettuce.
18. Cashew Nuts (330mg Per 100g)
Cashew nuts are a delicious and nutritious snack that provides numerous health benefits. They are rich in essential minerals such as magnesium, zinc, and copper, which support bone health and immune function. Cashews also contain high levels of vitamins, including vitamin K, vitamin E, and vitamin B6, which promote healthy skin, heart health, and brain function.
However, it is important to note that cashews are considered a high oxalate food and the various benefits offered by cashew nuts are not available for some individuals to enjoy due to their health concerns. Therefore, it is advisable to consume cashews in moderation and to consult with a healthcare professional if you have a history of kidney stone formation.
19. Coconut Water (318mg Per 100g)
Coconut water is a delicious and refreshing beverage derived from young green coconuts. While Coconut water health benefits are numerous, it is also considered a high oxalate food that should be avoided by individuals prone to kidney stone formation.
Apart from its hydrating properties, coconut water is rich in essential minerals such as potassium, magnesium, and calcium, which support proper muscle function, bone health, and electrolyte balance. Additionally, it contains vitamins C and B-complex, which help boost the immune system and maintain healthy skin.
20. Sweet Potato (240mg Per 100g)
Sweet potatoes are a nutritious root vegetable that is packed with numerous health benefits. They are an excellent source of vitamins A and C, which are essential for a healthy immune system and skin. Additionally, sweet potatoes contain high levels of fiber, potassium, and manganese, which are vital for maintaining proper digestion, heart health, and bone development.
On the other hand, it is important to note that sweet potatoes are also considered a high oxalate food, meaning they contain substances that can contribute to the formation of kidney stones. Therefore, individuals prone to kidney stone formation should moderate their consumption of sweet potatoes.
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