Lower Oxalate Foods

Low Oxalate Foods

Oxalate occurs in many plants where it is synthesized by the incomplete oxidation of saccharides (carbohydrates).

Below is a sampling of low oxalate foods.

Remember to tailor your diet to fit your unique needs. For example, for lower oxalates, substitute walnuts and almonds with pumpkin and sunflower seeds. 

Broccoli - A delicious low-oxalate vegetable at just 2 milligrams per cup. It’s also a good source of fiber and protein and contains many important nutrients and vitamins.

Blueberries and blackberries - Mix other berries in with your raspberries to reduce your oxalate intake (as raspberries are higher in oxalates). Blueberries and blackberries have only 4 milligrams of oxalates per cup. They’re also rich in antioxidants, which can help prevent diseases such as heart disease and cancer.

Cashews, peanuts, and walnuts - Compared to almonds, nuts like cashews, peanuts, and walnuts have slightly lower levels of oxalates at about 30 milligrams per ounce.

Pumpkin and sunflower seeds - One ounce of pumpkin and sunflower seeds contain less than 2 milligrams of oxalates. They’re also a good source of vitamin E, magnesium, and protein.

Sweet potatoes - You can swap your baked potato for sweet potatoes which are higher in most vitamins and minerals and only have 28 milligrams of oxalates per cup.

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