I want to share some good news—I have created a new safe oxalate list that makes the original Harvard list easier to use by showing only the foods you CAN have!
View the What makes the Simple & Safe Oxalate List different?
There are two things that are different from the original list.
First, you will no longer see foods categorized as high, moderate or low. Many patients come to me after having stopped eating particular foods based upon the adverbs describing them on the original Harvard list. The fact is, although Harvard describes many of the foods as “high” they are not and can easily be brought back into your daily diet. One of the first things patients complain to me about is, “I have nothing to eat.” This is simply not true and I am on a quest to bring back healthy foods for you.
Second, you will find that I have taken all oxalate foods that are over 45 mg/portion off the list. The foods on this list are foods you CAN have. Sometimes in life, it is easier and much more fun to focus on what we can have, rather than what we cannot. This is a tool to be used along with your original Harvard list (also included below). And remember, you may have to refer back to the original list so that you can refresh your memory on what foods are off limits for you like almonds and spinach!
Free Oxalate Food Lists
Enter your email to download both my Simple & Safe Oxalate Food List and the original Harvard Oxalate Food List for FREE
What about foods not on the list?
A general rule of thumb—if you are wondering about a food that is NOT on the original Harvard list, please limit that food to once a week and in the recommended portion size on the nutrition label. If it is a fruit or vegetable that has no label (like a pomegranate), have a normal portion of the food once a week to be on the safe side.
Remember to eat a calcium-rich food along with your higher oxalate foods as it helps rid excess oxalate from your body and keeps your bones healthy.
Pay attention to the number of oxalates in each food portion. If you eat more than that portion on the Safe or Original Harvard list, you will be eating more oxalate. If you eat less of that portion, you will be eating less oxalate. I hope that this new list will focus your attention on reading portion sizes and nutrition information in all the foods you eat.
How much oxalate can I have in a day?
Unless your doctor has told you otherwise, you are allowed 100mg/oxalate per day. Make sure you eat your recommended daily allowance of calcium each day which you can find here.
If you need help learning about calcium and how to incorporate more of it into your diet read this article.
Learn more about oxalate and kidney stones
For more specific information about oxalate, join The Kidney Stone Prevention Course. The course consists of 5 videos of me teaching you all the facets of kidney stone prevention. You have access to these videos for life and can watch at your leisure.
The other invaluable piece of the course is you are able to work with an expert in the field (me) on implementing the dietary changes necessary to minimize your new stone risk. The Q & A calls are 5 days a week (one or two of them are night time calls) for 4 weeks so you will have plenty of opportunities to come to ask your questions in a group setting with patients just like you!
Trying to figure out how to get enough calcium daily. There doesn’t seem to be much to eat but milk, cheese, and yogurt. Any suggestions?
Hi Caren,
This article will help you make sense of the calcium portion of this lifestyle:https://kidneystonediet.com/why-you-need-calcium-and-how-to-get-more-of-it/
Best, Jill
Hi Jill,
For some reason your free Simple and Safe Oxalate Food List will not download? I have tried several times and checked spam filters.
Could you possibly email me one please?
Many thanks Gaye
Hi Gaye,
The link was off for a bit, try again here:https://kidneystonediet.com/good-oxalate-list/
Best, Jill
Hello Jill. Im having trouble downloading the list as well. I used your link as well with no success. Thanks
Hi Salvatore,
Here it is: The Safe Oxalate List for Kidney Stones
Best, Jill
why are sweet potatoes listed as a high oxalate food having up to 141mg per 100g of oxalates, when here they have like 14mg for 100g
Hi Khuc ngoc Lam
On the Harvard list they are 28mg/oxalate per cup. Not sure what info you are referencing?
Best, Jill
I appreciate all this information tremendously! I had a lg. kidney stone surgically removed a week ago. There are many lists on line, but it’s confusing because some of them contradict each other. The information you’ve put together is helping me greatly. Thank-you!
Hi Deb,
Happy it helps.
Best, Jill
Were any of these foods re-tested or is this just a recycle of previous info?
Why should people follow this guide or the Harvard one as opposed to other ones? I’ve seen so much conflicting info not just on the general web but from other health “authorities”.
Hi Jane,
Your questions make sense. The best answer I can give you is that we choose this list as it has proven to be quite effective in lowering our patient’s oxalate levels. But they also adhere to all our other advice as well, ie calcium. Also, the safe list given in the article is helpful to see what you can still eat, without the annoying adjectives of the original list distracting patients and causing undue worry.
Best, Jill
How can one know this list is better than the one from the autism Project over the one for Vulvar pain? In other words which list has been more updated to be specific for oxalates? As the other person said there are so many inconsistencies and the information.
Hi Robyn,
Please read this article to find out why we choose the list we choose for stone formers:https://kidneystonediet.com/eating-a-low-oxalate-diet/
Best, Jill
I left a comment on your other site but was not sure it went thru. I have read mixed reviews on blueberries and kidney stones. The list shows blueberries are low i oxalates but other sites say they are high in oxalates and another site said they block the absorbtion of calcium and should be avoided unless you have a lot of calcium
Hi James,
Dr. Coe and I trust the Harvard list bc we have had many experiences with it (years and years). Meaning when all of our advice is followed our patients can and do lower their urine oxalate. We advise you to use one list and stick with it. Also, getting the RDA of calcium is just as if not more important than oxalate overall.
Best, Jill
Jill I love oatmeal and have found a brand of sprouted steel cut oatmeal. I eat it with a lot of milk and coffee with milk. I did not see oatmeal on your list does that mean its very high? Would sprouted or having it with milk make a difference.
Thank you for your help,
Lori
Hi Lori,
My patients do indeed incorporate oatmeal into their routine without issue. Getting your RDA of calcium is just as important as lowering oxalate. And make sure you get a 24 hour urine collection to see WHY you made stones!
Best, Jill
Dealing with kidney stones for 20 years.Did a 24 hr urine test and found out I’m producing calcium oxalate. I also have other health issues. I need to watch sugar,salt,carbs. Doing research and getting confused on what to eat. Help!!
Hi Doreen,
Please consider working with me by joining my online course or booking a private with me. I have helped thousands and I can certainly help you feel better and less confused! Best, Jill
i don’t understand why portions are not by weight instead of cup. causes less variability
Hi Karen,
The researchers would have to be asked this question. Not sure!
Best, Jill
Such great info! Thanks. What’s troubling is that there is a lot of conflicting information on the internet. I am going by your PDF on what is safe and what isn’t. I am keeping my oxalate under 50 mg a day and my sodium under 1,500 mg a day. I can’t get another kidney stone!
Hi Joe,
The patients that work with me and work really hard with their dietary changes remain stone free. You can do it. Also, unless a doc has told you otherwise you can go up to 100 mg/oxalate per day. The calcium part of our diet is just as important to lower oxalate!
Best, Jill
Hi there. I noticed on your list that pumpkin seeds are lower oxalate. However, this seems to be just for “cooked” ones…?
I’ve only seen raw pumpkin seeds sold in the store and they’re the ones that have the most nutrients. Are raw pumpkin seeds out of the question?
What about sunflower seeds? Do they need to be cooked as well?
Hi Jason,
Eat these products within portion size and you can have them. Getting your calcium intake per day is just as important.
Best, Jill
On the safe oxalate it states that for sweet potatoes it’s 28mg per cup. Is that raw or cooked? Other than mashed potato, I do not see any other type of potato like roasted / baked potato. Are the latter high in oxalates?
Thanks.
Hi Shameer,
All potatoes are on the higher side of oxalate. Please eat them in small amounts, no more than once a week. Remember to get your calcium requirement met each day as well. The calcium aspect of the kidney stone diet is just as important, if not more important than the oxalate part.
Best, Jill
Hi, Jill, I am getting my calcium and really love it. (my yogurt is very low sodium) What I am confused about is eating calcium with tricky oxalate foods so that we can eat a little of those foods. Is there an amount recommended?
As an example, using a low sodium plain yogurt with beans, will that work? I’m trying to undersyand how much sodium allows then for some small amts of “difficult” foods? (not forbidden like avocado, yams, spinach, nuts, etc….. don’t eat them at all). Thank you.
Hi Diana!
It’s been a long time, hope you are doing well. We don’t have a precise measurement for how much calcium you should consumer for every bit of oxalate. We ask you to please eat your calcium with your meals to get up to your recommended daily amount. So if I remember correctly you should be getting up to 1,200 mg/calcium per day. Spread it out throughout the day, but esp pair a calcium product with higher oxalate foods. Also, be careful, some of the foods you listed are not “forbidden” (like avocados). Recheck your safe list and see that you can still have avocados. Read the article that goes with the safe list so you can understand how to use the list. Thanks for writing!
Best, Jill
Wanted to receive and print the oxalate food lists, entered email, but did not receive.
Hi Dan,
Make sure it didn’t go into your spam folder. You can find both lists un the “resource” page as well.
Best, Jill
How do I get my calcium if I am allergic to dairy and follow a Paleo diet? My doctor wants me to start a low Oxalate diet following my Palelo template. Not sure how to go about this based on all the conflicting lists and info.
Hi Mom2one,
There are many sources of calcium that you can find in nondairy products. Unsweetened flax milk is one of them. Here is an article that may help:https://kidneystonediet.com/why-you-need-calcium-and-how-to-get-more-of-it/I tell patients to use one list as to not be confused. One of the issues is that patients tend to eat the same foods in large quantities, ex: spinach and almonds without getting any calcium to absorb all this oxalate. If you read the article you commented on you will find out why we use the list we do. Getting calcium is crucial in lowering oxalate levels. A variety of foods and moderation is key to lowering stone risk. And getting enough fluids. Think about taking my course so you can put it all together.
Best, Jill
I see Tea, brewed, as “very high,” then Tea as opposite. Could you clarify? Thanks.
Dear Cindy,
It is super important to read the articles that go with each oxalate list. One of the reasons I made the “safe list” is patients were very confused by the qualifiers next to each food. You will note that I removed them on the safe list. You can have tea. One or two cups per day, and don’t over brew it.
Thanks for writing, Jill
Thanks. The list won’t download. Advice?
Thanks for putting this list together. (Got it to download by using a different email) I’m dealing with Celiac & Thyroid Disease, can’t have dairy…and now have terrible Lichen Planus. Low oxylate is supposed to help with LP, so I’m combining the AIP diet with low oxylate. Was lost without this list. So much contradictory info out there. Now I can cross-reference and find “my” list. Thanks again SO MUCH.
Hi Cindy,
Good luck and let me know if I can be of service. I hope you have a very healthy new year!
Best, Jill
Hi Cindy,
You would have to ask the researchers at Harvard this but I would imagine that they studied it as the leaf and then brewed with water.
Best, Jill
Where are your sources for this list… is it actually with Harvard University? Just looking for credibility…. thanks!
Hi Claire,
I composed this “safe list” from the original Harvard list.
Best, Jill
Hi Claire,
It belongs to Harvard. I just made it pretty and sortable.
Best, Jill
This list has been so helpful. Does cinnamon contain oxalates? And on your list, tomato sauce has 17mg and a tomato has 7mg…what makes the tomato sauce so much high? If I make homemade tomato sauce, with just tomatoes and water… I just count the number of oxalates for each tomato I used, right?
Thanks for your reply
Hi Monica,
The sauce is more concentrated per ounce. Remember, focusing on the really high oxalate foods is important, but all aspects of the diet are as important. Many patients simply focus on oxalates, but still, make stones. Getting your calcium is even more important.
Best, Jill
Hello,
I am unable to get the Safe Oxalate List to download or have not received an email from my request. Can you forward, please?
Thanks!
Silvija
Hi Silvija,
Find the safe oxalate list here:https://kidneystonediet.com/good-oxalate-list/
Best, Jill
Thanks for the research & sharing. I am type 2 diabetic with a propensity for kidney stones. My wife & I recently decided to go on a plant based diet, but I’ve had some problems. Many foods good for that diet are high in oxalate and of course I especially like them. Nothing seems to be simple or direct for me. Any suggestions about maneuvering through the mine field?
Hi Michael,
It can be very confusing. But I am here to help. I’ve helped navigate the waters for thousands of stone sufferers. Whether it be a private consult or joining the kidney stone prevention course (have your wife come to either one with you!) I can help!
Best, Jill
very nice thank you
i need more foods listed where can i find them?
Hi Rose,
We use the Harvard list as it is well trusted within the kidney stone community. If you are looking for an oxalate value for a food that is not on the list my advice is to eat that food once or twice a week and within portion size. Make sure you are getting your calcium every day too (the kidney stone diet is much more than lowering oxalate levels). Please read the article that accompanies the oxalate list:https://kidneystonediet.com/good-oxalate-list/
Best, Jill