Oxalate-containing foods list (searchable)

Before you start, please read Understanding and doing the low oxalate diet.

To use this searchable table, type in the food or food group (e.g. meat, wine) and see what comes up. If you can’t find a food, try using another name for it, e.g. red wine may be listed under Wine – Red, and check American-British spelling.

We’ve done our best to cover all bets, but there are sure to be exceptions!

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Searchable oxalates food list

Category	Food	Oxalate Content
Vegetable	Acorn Squash	Very Low (0.1-2.9 mg)
Grains	Alfalfa Sprouts	Low (3.0-4.9 mg)
Herb, Spice, Flavouring	Allspice/Allspice	Unknown
Legume, Nut, Seed	Almonds	Very High (15 mg ++)
Supplement	Aloe Vera Juice	Very Low (0.1-2.9 mg)
Grains	Amaranth	High (10-14.9 mg)
Meat	Anchovies	Unknown
Fruit	Apple – Custard Apple	Unknown
Drink	Apple Cider	Unknown
Condiment	Apple Cider Vinegar (ACV)	Very Low (0.1-2.9 mg)
Drink	Apple Juice	Very Low (0.1-2.9 mg)
Fruit	Apples – Golden Delicious	Low (3.0-4.9 mg)
Fruit	Apples – Granny Smith	Low (3.0-4.9 mg)
Fruit	Apples – Jonathan	Low (3.0-4.9 mg)
Fruit	Apples – Red Delicious	Low (3.0-4.9 mg)
Fruit	Apricot (fresh or canned)	Very Low (0.1-2.9 mg)
Vegetable	Artichokes (French)	Moderate (5.0-9.9 mg)
Dairy	Asiago cheese	Unknown
Vegetable	Asparagus	Low (3.0-4.9 mg)
Sweetener	Aspartame	Very Low (0.1-2.9 mg)
Fruit	Avocado	Very Low (0.1-2.9 mg)
Fat	Avocado Oil	Unknown
Meat	Bacon	Negligible (0 mg)
Baking	Baker’s Yeast	Moderate (5.0-9.9 mg)
Baking	Baking Powder	Very Low (0.1-2.9 mg)
Baking	Baking Soda/Bicarbonate	Negligible (0 mg)
Vegetable	Bamboo Shoots	Unknown
Fruit	Banana	Moderate (5.0-9.9 mg)
Grains	Barley	Low (3.0-4.9 mg)
Herb, Spice, Flavouring	Basil	Moderate (5.0-9.9 mg)
Herb, Spice, Flavouring	Bay Leaf	Unknown
Legume, Nut, Seed	Bean Flour	Varies
Legume, Nut, Seed	Bean Sprout	Unknown
Meat	Beef	Negligible (0 mg)
Alcohol	Beer	Varies
Vegetable	Beet	Very High (15 mg ++)
Vegetable	Bhindi	Unknown
Vegetable	Bitter Gourd	Unknown
Legume, Nut, Seed	Black Bean	Very High (15 mg ++)
Vegetable	Black Radish	Unknown
Legume, Nut, Seed	Black-Eyed Pea	Low (3.0-4.9 mg)
Fruit	Blackberry	Very High (15 mg ++)
Dairy	Blue Cheese	Unknown
Fruit	Blueberry	Unknown
Vegetable	Bok Choy	Very Low (0.1-2.9 mg)
Alcohol	Bourbon	Unknown
Alcohol	Brandy	Unknown
Legume, Nut, Seed	Brazil Nuts	Unknown
Dairy	Brick cheese	Unknown
Dairy	Brie Cheese	Unknown
Vegetable	Broccoli – Boiled	Low (3.0-4.9 mg)
Vegetable	Broccoli – Raw	Moderate (5.0-9.9 mg)
Vegetable	Broccoli – Steamed	High (10-14.9 mg)
Vegetable	Broccoli Tips – Boiled	Low (3.0-4.9 mg)
Vegetable	Brussel Sprouts – Boiled	Low (3.0-4.9 mg)
Vegetable	Brussel Sprouts – Raw	Moderate (5.0-9.9 mg)
Vegetable	Brussel Sprouts – Steamed	High (10-14.9 mg)
Grains	Buckwheat	Very High (15 mg ++)
Grains	Bulgur Wheat	Unknown
Vegetable	Burdock Root	Unknown
Fat	Butter	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Butter Beans	Unknown
Drink	Buttermilk	Very Low (0.1-2.9 mg)
Vegetable	Butternut Squash	Unknown
Vegetable	Cabbage, Green – Boiled	Low (3.0-4.9 mg)
Vegetable	Cabbage, Green – Raw	Low (3.0-4.9 mg)
Vegetable	Cabbage, Green – Steamed	Moderate (5.0-9.9 mg)
Vegetable	Cabbage, Red	Unknown
Dairy	Camembert Cheese	Unknown
Legume, Nut, Seed	Cannellini Beans	Unknown
Meat	Canned Fish	Unknown
Fruit	Canned Fruits	Varies
Vegetable	Canned Vegetables	Varies
Fat	Canola Oil	Low (3.0-4.9 mg)
Fruit	Cantaloupe	Unknown
Vegetable	Capers	Unknown
Herb, Spice, Flavouring	Carob	Very High (15 mg ++)
Vegetable	Carrots – Boiled	Moderate (5.0-9.9 mg)
Vegetable	Carrots – Raw	Very High (15 mg ++)
Vegetable	Carrots – Steamed	Very High (15 mg ++)
Fruit	Casaba (Melon)	Low (3.0-4.9 mg)
Legume, Nut, Seed	Cashews	Very High (15 mg ++)
Vegetable	Cauliflower – Boiled	Very Low (0.1-2.9 mg)
Vegetable	Cauliflower – Raw	Low (3.0-4.9 mg)
Vegetable	Cauliflower – Steamed	Low (3.0-4.9 mg)
Vegetable	Celeriac	Unknown
Vegetable	Celeriac-Canned	Moderate (5.0-9.9 mg)
Vegetable	Celery-Raw	Very High (15 mg ++)
Vegetable	Chard	Very High (15 mg ++)
Dairy	Cheddar Cheese	Very Low (0.1-2.9 mg)
Fruit	Cherimoya	Unknown
Fruit	Cherry – Fresh	Very Low (0.1-2.9 mg)
Drink	Cherry Juice	Low (3.0-4.9 mg)
Legume, Nut, Seed	Chestnut Flour	Unknown
Legume, Nut, Seed	Chestnuts	Very Low (0.1-2.9 mg)
Dairy	Chevre	Unknown
Legume, Nut, Seed	Chickpeas	Moderate (5.0-9.9 mg)
Vegetable	Chicory Root	Unknown
Vegetable	Chili Peppers/Chilli	High (10-14.9 mg)
Herb, Spice, Flavouring	Chives	Very Low (0.1-2.9 mg)
Supplement	Chlorella	Unknown
Baking	Chocolate	Very High (15 mg ++)
Drink	Chocolate Milk	High (10-14.9 mg)
Herb, Spice, Flavouring	Cilantro	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Cinnamon	High (10-14.9 mg)
Drink	Club Soda/Soda Water	Negligible (0 mg)
Baking	Cocoa Powder	Very High (15 mg ++)
Legume, Nut, Seed	Coconut	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Coconut Flour	Unknown
Drink	Coconut Milk	Unknown
Fat	Coconut Oil	Unknown
Drink	Coffee	Very Low (0.1-2.9 mg)
Drink	Coffee (Instant)	Very Low (0.1-2.9 mg)
Drink	Cola	Very Low (0.1-2.9 mg)
Dairy	Colby Cheese	Unknown
Vegetable	Collard Greens – boiled	Moderate (5.0-9.9 mg)
Vegetable	Collard Greens – Raw	Low (3.0-4.9 mg)
Vegetable	Collard Greens – Steamed	High (10-14.9 mg)
Grains	Corn	Low (3.0-4.9 mg)
Fat	Corn Oil	Unknown
Sweetener	Corn Syrup	Very Low (0.1-2.9 mg)
Grains	Cornstarch	Moderate (5.0-9.9 mg)
Dairy	Cottage Cheese	Unknown
Vegetable	Courgette (Zucchini)	Very Low (0.1-2.9 mg)
Drink	Cranberry Juice	Very Low (0.1-2.9 mg)
Dairy	Cream	Unknown
Dairy	Cream Cheese	Unknown
Baking	Cream of Tartar	Very Low (0.1-2.9 mg)
Vegetable	Cucumbers	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Curcumin	Unknown
Fruit	Currants – Black	High (10-14.9 mg)
Fruit	Currants – Red	High (10-14.9 mg)
Sweetener	Cyclamate	Unknown
Vegetable	Dandelion Greens	High (10-14.9 mg)
Sweetener	Date Sugar	High (10-14.9 mg)
Fruit	Dates	High (10-14.9 mg)
Drink	Decaffeinated Products	Varies
Fruit	Dewberries	High (10-14.9 mg)
Dairy	Dry Curd Cottage Cheese	Unknown
Grains	Durum Flour	Very High (15 mg ++)
Supplement	Echinacea	Very Low (0.1-2.9 mg)
Dairy	Edam cheese	Unknown
Vegetable	Eggplant	Moderate (5.0-9.9 mg)
Meat	Eggs	Negligible (0 mg)
Sweetener	Evaporated Cane Juice	Very Low (0.1-2.9 mg)
Grains	Ezekiel Bread	Unknown
Legume, Nut, Seed	Faba Beans	Unknown
Herb, Spice, Flavouring	Fenugreek	Unknown
Dairy	Feta Cheese	Unknown
Fruit	Figs – Dried	Very High (15 mg ++)
Fruit	Figs – Fresh	Very High (15 mg ++)
Legume, Nut, Seed	Filberts (Hazelnuts)	Very High (15 mg ++)
Meat	Fish (Tuna, Salmon, etc)	Negligible (0 mg)
Legume, Nut, Seed	Flax Seed	Low (3.0-4.9 mg)
Supplement	Flaxseed Oil	Unknown
Grains	Flour (Wheat)	Very High (15 mg ++)
Legume, Nut, Seed	Garbanzo Beans	Moderate (5.0-9.9 mg)
Legume, Nut, Seed	Garfava Flour	Unknown
Vegetable	Garlic	Unknown
Baking	Gelatin/Gelatine	Very Low (0.1-2.9 mg)
Dairy	Ghee	Very Low (0.1-2.9 mg)
Alcohol	Gin	Unknown
Herb, Spice, Flavouring	Ginger	Low (3.0-4.9 mg)
Dairy	Gjetost Cheese	Unknown
Sweetener	Glycerin	Unknown
Sweetener	Glycerol	Unknown
Fruit	Gooseberries	High (10-14.9 mg)
Dairy	Gorgonzola Cheese	Unknown
Dairy	Gouda Cheese	Unknown
Sweetener	Granulated Glucose	Unknown
Drink	Grape Juice – Purple	Unknown
Drink	Grape Juice – Red	Moderate (5.0-9.9 mg)
Drink	Grape Juice – White	Low (3.0-4.9 mg)
Fruit	Grapefruit	Unknown
Drink	Grapefruit Juice	Very Low (0.1-2.9 mg)
Fruit	Grapes-Green	Very Low (0.1-2.9 mg)
Fruit	Grapes-Red	Low (3.0-4.9 mg)
Vegetable	Green Beans	Very Low (0.1-2.9 mg)
Drink	Green Tea	Medium-High
Dairy	Gruyere Cheese	Unknown
Baking	Guar Gum	Unknown
Meat	Ham	Negligible (0 mg)
Vegetable	Haricot Beans	Unknown
Dairy	Havarti Cheese	Unknown
Legume, Nut, Seed	Hazelnuts (Filberts)	Very High (15 mg ++)
Sweetener	Honey	Very Low (0.1-2.9 mg)
Fruit	Honeydew	Very Low (0.1-2.9 mg)
Condiment	Horseradish Sauce	Unknown
Meat	Hot Dogs	Unknown
Fruit	Huckleberries	Low (3.0-4.9 mg)
Sweetener	Isoglucose	Unknown
Vegetable	Jaggery (Gur)	Unknown
Vegetable	Jalapenos	Unknown
Fruit	Jicama	Unknown
Vegetable	Kale	Unknown
Grains	Kamut	High (10-14.9 mg)
Dairy	Kefir	Unknown
Condiment	Ketchup	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Kidney Beans	High (10-14.9 mg)
Vegetable	Kimchi	Unknown
Fruit	Kiwi fruit	Very High (15 mg ++)
Vegetable	Kohlrabi	Very Low (0.1-2.9 mg)
Vegetable	Kudzu (or Kuzu)	Unknown
Fruit	Kumquats	Very Low (0.1-2.9 mg)
Drink	Lactaid Milk	Low (3.0-4.9 mg)
Drink	Lactose Hydrolyzed Milk/Hydrolysed Milk	Low (3.0-4.9 mg)
Meat	Lamb	Negligible (0 mg)
Fat	Lecithin (soy)	Very Low (0.1-2.9 mg)
Vegetable	Leek	Moderate (5.0-9.9 mg)
Fruit	Lemon Juice	Low (3.0-4.9 mg)
Fruit	Lemon Peel	High (10-14.9 mg)
Drink	Lemonade	Very Low (0.1-2.9 mg)
Fruit	Lemons	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Lentils – boiled	Moderate (5.0-9.9 mg)
Vegetable	Lettuce	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Lima Beans	Moderate (5.0-9.9 mg)
Dairy	Limburger Cheese	Unknown
Fruit	Lime Juice	Low (3.0-4.9 mg)
Fruit	Lime Peel	High (10-14.9 mg)
Drink	Limeade (without added vitamin C)	Very Low (0.1-2.9 mg)
Fruit	Limes	Moderate (5.0-9.9 mg)
Fruit	Lychees	Low (3.0-4.9 mg)
Legume, Nut, Seed	Macadamia Nuts	Very High (15 mg ++)
Fat	Macadamia Oil	Unknown
Sweetener	Maltitol	Unknown
Dairy	Manchego Cheese	Unknown
Fruit	Mandarin Oranges	Moderate (5.0-9.9 mg)
Fruit	Mangos	Low (3.0-4.9 mg)
Sweetener	Mannitol	Unknown
Sweetener	Maple Syrup	Very Low (0.1-2.9 mg)
Fat	Margarine	Unknown
Condiment	Mayonnaise	Low (3.0-4.9 mg)
Alcohol	Mead	Unknown
Meat	Meats	Negligible (0 mg)
Meat	Meats (Canned)	Unknown
Meat	Meats (Processed) (Salami, etc)	Unknown
Drink	Milk	Very Low (0.1-2.9 mg)
Supplement	Milk Thistle/St Mary’s Thistle	Very High (15 mg ++)
Grains	Millet	Very High (15 mg ++)
Legume, Nut, Seed	Miso	Unknown
Sweetener	Molasses	Unknown
Dairy	Monterey Jack Cheese	Unknown
Dairy	Mozzarella Cheese	Unknown
Dairy	Muenster Cheese	Unknown
Legume, Nut, Seed	Mung Bean Sprouts	Low (3.0-4.9 mg)
Legume, Nut, Seed	Mung Beans	Moderate (5.0-9.9 mg)
Vegetable	Mushrooms	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Mustard (Spice)	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Navy Beans	Very High (15 mg ++)
Fruit	Nectarines	Unknown
Dairy	Neufchatel Cheese	Unknown
Drink	Noni Juice	Unknown
Herb, Spice, Flavouring	Nutmeg	Very Low (0.1-2.9 mg)
Grains	Oats	Moderate (5.0-9.9 mg)
Vegetable	Okra	Very High (15 mg ++)
Fat	Olive Oil	Low (3.0-4.9 mg)
Vegetable	Olives, Black	Very High (15 mg ++)
Vegetable	Olives, Green	Very High (15 mg ++)
Vegetable	Onions	Low (3.0-4.9 mg)
Drink	Orange Juice – Fresh	Very Low (0.1-2.9 mg)
Drink	Orange Juice – Frozen	Very Low (0.1-2.9 mg)
Fruit	Orange Peel	High (10-14.9 mg)
Fruit	Oranges	High (10-14.9 mg)
Herb, Spice, Flavouring	Oregano	High (10-14.9 mg)
Fruit	Papayas	Moderate (5.0-9.9 mg)
Grains	Pappadum	Varies
Herb, Spice, Flavouring	Paprika	Unknown
Dairy	Parmesan Cheese	Low (3.0-4.9 mg)
Herb, Spice, Flavouring	Parsley	Low (3.0-4.9 mg)
Vegetable	Parsnips	Unknown
Fruit	Passion Fruit	Very Low (0.1-2.9 mg)
Grains	Pasta	Varies
Legume, Nut, Seed	Pea Flour	Unknown
Fruit	Peaches	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Peanut Butter	Very High (15 mg ++)
Fat	Peanut Oil	Unknown
Legume, Nut, Seed	Peanuts	Very High (15 mg ++)
Fruit	Pears – Peeled	Low (3.0-4.9 mg)
Fruit	Pears – Unpeeled	Moderate (5.0-9.9 mg)
Legume, Nut, Seed	Peas – boiled	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Pecans	Very High (15 mg ++)
Herb, Spice, Flavouring	Pepper, Black (spice)	High (10-14.9 mg)
Herb, Spice, Flavouring	Pepper, White (spice)	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Peppercorn	High (10-14.9 mg)
Drink	Peppermint Tea	Very Low (0.1-2.9 mg)
Vegetable	Peppers, Green	Moderate (5.0-9.9 mg)
Vegetable	Peppers, Red	Very Low (0.1-2.9 mg)
Fruit	Persimmons	High (10-14.9 mg)
Vegetable	Pickles (Dill)	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Pine Nuts	Very High (15 mg ++)
Fruit	Pineapple	Low (3.0-4.9 mg)
Drink	Pineapple Juice	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Pinto Beans	Very High (15 mg ++)
Legume, Nut, Seed	Pistachio Nuts	High (10-14.9 mg)
Fruit	Plantains	Unknown
Fruit	Plums	Low (3.0-4.9 mg)
Drink	Pomegranate Concentrate	Unknown
Meat	Pork (Bacon, Ham, Steaks)	Negligible (0 mg)
Dairy	Port du Salut Cheese	Unknown
Alcohol	Port Wine	Negligible (0 mg)
Drink	Postum	Unknown
Vegetable	Potatoes – Peeled	Very High (15 mg ++)
Vegetable	Potatoes – Unpeeled	Very High (15 mg ++)
Vegetable	Potatoes, Red – Peeled	Moderate (5.0-9.9 mg)
Meat	Poultry (Chicken, Duck, Turkey, Quail, Pigeon, Goose, Emu, Fowl, Pheasant, Muttonbird)	Negligible (0 mg)
Dairy	Primost Cheese	Unknown
Dairy	Provolone Cheese	Unknown
Fruit	Prunes	Unknown
Vegetable	Pumpkin – Canned	Very Low (0.1-2.9 mg)
Vegetable	Pumpkin – Raw	Negligible (0 mg)
Legume, Nut, Seed	Pumpkin Seeds	Moderate (5.0-9.9 mg)
Grains	Quinoa	Unknown
Vegetable	Radish – Red	Negligible (0 mg)
Vegetable	Radish – White	Very Low (0.1-2.9 mg)
Fruit	Raisins	Low (3.0-4.9 mg)
Fruit	Raspberry – Black	Very High (15 mg ++)
Fruit	Raspberry – Red	High (10-14.9 mg)
Vegetable	Rhubarb	Very High (15 mg ++)
Grains	Rice – brown	Moderate (5.0-9.9 mg)
Grains	Rice – White	Very Low (0.1-2.9 mg)
Grains	Rice Flour	Unknown
Dairy	Ricotta Cheese	Unknown
Dairy	Romano Cheese	Unknown
Dairy	Roquefort Cheese	Unknown
Herb, Spice, Flavouring	Rosemary	Low (3.0-4.9 mg)
Vegetable	Rutabaga	Unknown
Grains	Rye	Very High (15 mg ++)
Sweetener	Saccharine	Very Low (0.1-2.9 mg)
Fat	Safflower Oil	Unknown
Herb, Spice, Flavouring	Sage	Low (3.0-4.9 mg)
Alcohol	Sake	Unknown
Herb, Spice, Flavouring	Salt	Unknown
Meat	Sashimi	Unknown
Vegetable	Sauerkraut	Moderate (5.0-9.9 mg)
Alcohol	Scotch Whisky/Whiskey	Very Low (0.1-2.9 mg)
Vegetable	Seaweed	Unknown
Legume, Nut, Seed	Seed Butters	Varies
Legume, Nut, Seed	Seed Flour	Varies
Fat	Sesame Oil	Very High (15 mg ++)
Legume, Nut, Seed	Sesame Seeds	Very High (15 mg ++)
Fruit	Sharifa	Unknown
Meat	Shellfish (Shrimp, Lobster, Crab, Crayfish, Yabbie, Prawn, etc)	Negligible (0 mg)
Alcohol	Sherry	Negligible (0 mg)
Meat	Smoked Meats	Unknown
Sweetener	Sorbitol	Unknown
Grains	Sorghum Flour	Unknown
Vegetable	Sorrel	High (10-14.9 mg)
Dairy	Sour Cream	Unknown
Legume, Nut, Seed	Soy	Very High (15 mg ++)
Fat	Soy Lecithin	Very Low (0.1-2.9 mg)
Condiment	Soy Sauce	Unknown
Drink	Soybean Milk	Very High (15 mg ++)
Fat	Soybean Oil	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Soybeans	Very High (15 mg ++)
Vegetable	Spaghetti Squash	Unknown
Drink	Spearmint Tea	Very Low (0.1-2.9 mg)
Grains	Spelt	Unknown
Vegetable	Spinach – Fresh	Very High (15 mg ++)
Vegetable	Spinach – Frozen	Very High (15 mg ++)
Supplement	Spirulina	Very Low (0.1-2.9 mg)
Sweetener	Splenda	Very Low (0.1-2.9 mg)
Legume, Nut, Seed	Split Peas – Green	Moderate (5.0-9.9 mg)
Legume, Nut, Seed	Split Peas – Yellow	Low (3.0-4.9 mg)
Grains	Sprouted Grain Bread	Unknown
Fruit	Star Fruit	Very High (15 mg ++)
Sweetener	Stevia	Very High (15 mg ++)
Dairy	Stilton Cheese	Unknown
Vegetable	String Beans	Moderate (5.0-9.9 mg)
Sweetener	Sucanat	Unknown
Sweetener	Sucralose	Very Low (0.1-2.9 mg)
Sweetener	Sugar	Very Low (0.1-2.9 mg)
Fat	Sunflower Oil	Unknown
Vegetable	Sweet Potatoes	Very High (15 mg ++)
Dairy	Swiss Cheese	Low (3.0-4.9 mg)
Condiment	Tabasco Sauce	Unknown
Sweetener	Tagatose	Unknown
Legume, Nut, Seed	Tahini	Very High (15 mg ++)
Condiment	Tamari	Unknown
Fruit	Tamarind	Unknown
Fruit	Tangerines	Unknown
Grains	Tapioca	Unknown
Grains	Tapioca Flour	Unknown
Vegetable	Taro	Unknown
Herb, Spice, Flavouring	Tarragon	Very Low (0.1-2.9 mg)
Drink	Tea	Varies
Herb, Spice, Flavouring	Thyme	Low (3.0-4.9 mg)
Legume, Nut, Seed	Tofu	Moderate (5.0-9.9 mg)
Legume, Nut, Seed	Tofutti Cheese	Unknown
Drink	Tomato juice (canned)	Moderate (5.0-9.9 mg)
Vegetable	Tomato Paste – Canned	High (10-14.9 mg)
Vegetable	Tomato Purée – Canned	High (10-14.9 mg)
Vegetable	Tomato Sauce – Canned	High (10-14.9 mg)
Vegetable	Tomatoes – Fresh	Moderate (5.0-9.9 mg)
Grains	Triticale	Unknown
Sweetener	Turbinado Sugar	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Turmeric	Very High (15 mg ++)
Vegetable	Turnip (Swede)	Very Low (0.1-2.9 mg)
Drink	V8 Juice	High (10-14.9 mg)
Herb, Spice, Flavouring	Vanilla	Very Low (0.1-2.9 mg)
Herb, Spice, Flavouring	Vanillin	Very Low (0.1-2.9 mg)
Baking	Vinegar	Low (3.0-4.9 mg)
Alcohol	Vodka	Unknown
Fat	Walnut oil	Unknown
Legume, Nut, Seed	Walnuts	Very High (15 mg ++)
Herb, Spice, Flavouring	Wasabi	Unknown
Vegetable	Water Chestnuts	Very Low (0.1-2.9 mg)
Vegetable	Watercress	Negligible (0 mg)
Fruit	Watermelon	Very Low (0.1-2.9 mg)
Grains	Wheat	Very High (15 mg ++)
Grains	Wheat Germ	Unknown
Alcohol	Wine (Red, White, Dessert)	Varies
Baking	Xanthan Gum	Unknown
Sweetener	Xylitol	Unknown
Vegetable	Yams	Unknown
Vegetable	Yellow Dock	High (10-14.9 mg)
Dairy	Yogurt (Commercial)	Very Low (0.1-2.9 mg)
Dairy	Yogurt (Homemade)	Unknown
Vegetable	Yucca Root	Unknown
Vegetable	Zucchini	Very Low (0.1-2.9 mg)

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Getting the low-oxalate diet right

The low-oxalate diet aims for no more than 50mg daily from all foods. Unfortunately, there are many variables as to the number of oxalates in a certain food, and it can depend on how it is prepared, grown and processed.

It’s very important to start only eliminating the very high oxalate foods first for a week or two, and then work you way down to high, medium and then low, on a week-by-week and symptom-based basis.

You can end up feeling awful if you end up with what’s called ‘oxalate dumping’. Go slow!

Tips on going low oxalate

• Keep track of grams of oxalates you’re eating
• Get help with the diet if you’re struggling or not getting results
• Keep fluid levels up, stay hydrated
• Eat less than 80 grams of protein per day
• Maintain a low-salt diet, less than 2 grams per day
• Read up on the low-oxalate diet and what to expect