# Your High-Fiber, Low-Oxalate Grocery List.

Source: https://kidneystonediet.com/high-fiber-low-oxalate-grocery-list/
Published: 2021-05-08
Updated: 2025-08-27
Author: Jill Harris, LPN, CHC

---

Here’s a fun little fact. The average American consumes only around 15 grams of fiber per day, although we’re supposed to get between 21 and 38 grams per day (21-25 grams for women and 30-38 grams for men). 

You might ask yourself, *“What the heck does this have to do with my kidney stones, Jill?”* I’ll tell you. When I take a health history on my patients, many tell me that they’ve stopped getting adequate fiber in their diet because they are afraid of overeating oxalate. Constipation is also a common concern amongst my patients, which can be due to various reasons, but getting adequate fiber is essential. 

For this reason, I thought it might be helpful to put together a grocery list of the highest-fiber/lower-oxalate foods. I want you to have quick access to all the nutrient-dense foods you may have taken off your plate because you were uncertain about the oxalate level. Remember, you can eat so many foods on a lower oxalate diet.

A couple of points. I rounded up or down on the fiber. If it was right in the middle (see green peppers), I kept the actual measurement. Whole numbers, in general, are easier to understand, and it is not a big difference either way.

There is one asterisk next to dried cranberries. I use [unsweetened cranberries from Trader Joe’s, ](https://amzn.to/3yTNht0)which are ridiculously high in fiber. The fiber listed is in a portion size of 1/4 cup (different from what the heading in the chart states). If you can find these, use them. You can purchase from Amazon if you don’t have Trader Joe’s near you.

I chose foods that have been studied by Harvard. Portion size matters. The larger the portion, the higher the oxalate content. Getting your [calcium needs](https://ods.od.nih.gov/factsheets/Calcium-Consumer/) met each day is critical when we don’t know the oxalate level of certain foods.

Here is a [handy article](https://kidneystonediet.com/how-much-oxalate-is-in/) on what to do when you do not know the oxalate level of a food. Another article on why[ oxalate amounts vary](https://kidneystonediet.com/why-do-oxalate-levels-vary/) so significantly.

The fiber data came from [MyFoodData .com.](https://www.myfooddata.com/)

**Veggies (cup) – Fiber (g) / Oxalate (mg)**\
Broccoli – **5g / 12mg**\
Green Peas – **8g / 1mg**\
Collard Greens – **8g / 10mg**\
Kale – **5g / 2mg**\
Asparagus – **4g / 18mg**\
Mushrooms – **4g / 0mg**\
Corn – **3g / 2mg**\
Cabbage – **4g / 3mg**\
Cauliflower – **3g / 1mg**\
Green Peppers – **2.5g / 4mg**\
Onions – **3g / 2mg**\
Mustard Greens – **3g / 4mg**\
Yellow Squash – **2.5g / 2mg**

**Fruits (cup) Fiber Oxalate **\
Avocado – **10g / 20mg**\
Blackberries – **8g / 4mg**\
Blueberries – **6g / 37mg**\
Apples – **5g / 1.5mg**\
Strawberries – **5g / 5mg**\
Pears – **4g / 4mg**\
Dried Cranberry* – **19g / 1mg**

**Nut/Seeds (1oz) Fiber Oxalate **\
Flax seeds – **8g / 0mg**\
Sunflower seeds – **3g / 3mg**\
Pistachio nuts – **3g / 9mg**\
Pecan – **3g / 16mg**

**Grains (cup) Fiber Oxalate **\
Oats (uncooked) – **16.5g / 0mg**\
Oat bran (uncooked) – **14.5g / 0mg**

**Beans (1/2 cup) Fiber Oxalate **\
Red kidney beans – **16.5g / 10mg**\
Mung beans – **15g / 8mg**

A couple of notes before I sign off. Remember, when you are increasing fiber in your diet, increase it slowly and get your fluids to help move things along—it would be best if you didn’t have any bloating or belly aches. As with most habit changes, slow and steady wins this race!

Your friend and advocate,\
Jill