Goal 6 of 6 · Oxalate
What Is a Low Oxalate Diet for Kidney Stones?
By Jill Harris, LPN, CHC
Kidney stone prevention nurse since 1998
Updated
Jill’s answer
100 mg
of oxalate a day
Unless your doctor has told you otherwise, you are allowed 100 mg of oxalate a day, and you should meet your daily calcium needs alongside it.
- Know for sure: a 24-hour urine collection
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Free searchable list
Search the Oxalate Food List
This is the Harvard oxalate list, the one Dr. Coe and I trust because our patients lower their urine oxalate by using it.
Who Needs to Go Low?
If you’re a kidney stone former, be careful not to overeat high-oxalate foods. Whether oxalate is actually what’s causing your stones is something only a 24-hour urine collection can tell you; it’s one of several reasons people form stones. You can’t avoid oxalate completely, and you shouldn’t try: your body makes it too.
Why not cut it out completely?
There is a misconception that you should avoid all oxalates, this is not only wrong and unhealthy for you but also impossible since our body makes oxalate: some of us more than others. Oxalate is a by-product of general metabolism.
What Does Oxalate Do in Your Body?
Oxalate is a naturally occurring molecule that is found in plants and humans. In plants, oxalate helps get rid of excess calcium. But too much of it in us can cause kidney stones. Oxalate and calcium join together in the kidney and can cause kidney stones. Eighty percent of kidney stones are calcium oxalate.
Oxalate joins with calcium in our kidneys and can form stones. The more oxalate we eat and manufacture, the more likely these two salts combine, especially if we do not drink enough fluids and urinate the excess out.
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The High-Oxalate Foods People Overeat Most
The most overeaten foods are almonds (and almond milk and almond flour), cashews, and spinach. Other high oxalate foods that are commonly overeaten (or drunk) are chocolate, beets, teas, beans, peanut butter, and sweet potatoes. This doesn’t mean you must give up all these foods and drinks. It does mean you need to stop overeating these common high-oxalate foods and get your calcium needs met each day.
Start here
Start with the foods people overeat most: almonds (and almond milk and flour), cashews and spinach.
Pair Calcium With High-Oxalate Foods
When you eat calcium with your meals, it binds to oxalate in your gut, forming a compound too large to be absorbed, and it leaves your body in the stool. Without enough calcium, oxalate has no partner, so more of it reaches your urine and joins with calcium to form calcium oxalate stones.
Calcium in the kidney may help form stones; calcium in the gut prevents them. No calcium, more oxalate!
Jill Harris, LPN, CHC
If you’re going to eat a food that’s high in oxalate, eat a calcium-rich food at the same time.
For example
Put a couple of walnuts in your yogurt, or drink milk with your peanut butter sandwich.
You can lower oxalate in your body by eating less high oxalate foods and getting your calcium needs met each day with food and beverages containing calcium. Here is more information on getting your calcium needs met.
Watch Your Portions, Not Every Milligram
How to use the list 4 tips
- Look at the portion next to each number. Eat more than that portion and you eat more oxalate; eat less and you eat less.
- Start with the foods people overeat most: almonds (and almond milk and flour), cashews and spinach.
- Eat a calcium-rich food with your higher-oxalate foods. It helps rid excess oxalate from your body.
- For a food that isn’t on the list, have a normal portion once or twice a week.
Is Oxalate the Most Important Goal?
Once the highest foods are gone, oxalate is the least important goal of the Kidney Stone Diet.
Jill Harris, LPN, CHC
Meeting your calcium needs and eating a variety of foods can do more to prevent stones than simply following an oxalate list.
There is much more to the Kidney Stone Diet® than just lowering oxalate.
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Oxalate in All Access: the weekly meal plans are simple, tasty, low-oxalate meals, completely Kidney Stone Diet® compliant, my video course walks you through the oxalate goal step by step, and on the group calls you can bring me your oxalate list questions.
The Kidney Stone Diet is far more than just a diet; this plan is life-altering! … The group calls are such support; this is more like family than a zoom meeting to stay accountable. Jill is far more than a nurse; she is a life coach.
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Podcast Episodes on Oxalate
92 episodes of the Kidney Stone Diet Podcast, each with a full transcript. Start with how much oxalate matters, or pick the food closest to your question.
How much oxalate matters, and common mistakes 20 episodes
- You’ll never stop making stones if you eat thisEp. 237 · Most searched
- Watch this if you’re eating right and STILL making kidney stonesEp. 306 ·
- Are you making this low oxalate mistake?Ep. 264 ·
- Most people don’t know this will lower oxalateEp. 239 ·
- Think you know oxalate? Think again.Ep. 235 ·
- Oxalates aren’t causing your kidney stones, this is.Ep. 224 ·
- Does soaking vegetables reduce oxalate?Ep. 222 ·
- Oxalate Q&A for preventing kidney stonesEp. 214 ·
- Does a low oxalate diet prevent kidney stones?Ep. 209 ·
- How important is oxalate in kidney stone prevention?Ep. 192 ·
- Should I stop taking vitamin C if I have kidney stones?Ep. 141 ·
- Lower your oxalate with supplements? Jill’s fired up!Ep. 101 ·
- Plant-based diet increases kidney stones?Ep. 97 ·
- How important are oxalates?Ep. 90 ·
- What is Oxalate Dumping?Ep. 82 ·
- Should I reduce my oxalate if I have a calcium phosphate stone?Ep. 75 ·
- Why there is so much conflicting information about oxalateEp. 56 ·
- If I get uric acid stones do I still have to worry about oxalate?Ep. 33 ·
- Should I reduce oxalate even if my kidney stones are not calcium oxalate?Ep. 5 ·
- What are oxalates?Ep. 4 ·
The list: what’s high, what’s low, what changed 12 episodes
- Which foods have no oxalate?Ep. 257 · Most searched
- My patients have been doing this wrongEp. 301 ·
- WORST foods for kidney stones in 2026Ep. 294 ·
- Don’t take another bite until you hear thisEp. 290 ·
- Most people forget about these low oxalate foodsEp. 283 ·
- The worst foods for kidney stones in 2026Ep. 262 ·
- What foods have no oxalate?Ep. 199 ·
- 🚨 New Harvard oxalate list! 🚨 What you need to know about the changes!Ep. 191 ·
- What foods can you eat on a low oxalate diet?Ep. 176 ·
- Beyond Harvard, who can we trust for oxalate info?Ep. 52 ·
- When will Harvard update their oxalate list?Ep. 35 ·
- Why Jill always recommends the Harvard Oxalate ListEp. 8 ·
Nuts, seeds and nut butters 10 episodes
- Can I eat peanut butter on a low oxalate diet?Ep. 83 · Most searched
- Pumpkin Seeds, Pistachios, and the Snack AisleEp. 311 ·
- Did cashews give me kidney stones?Ep. 286 ·
- Did almonds give me kidney stones?Ep. 284 ·
- Are chia seeds safe to eat with kidney stones?Ep. 281 ·
- Will peanut butter give me kidney stones?Ep. 248 ·
- Can I eat almonds on a low oxalate diet?Ep. 190 ·
- Are poppy seeds high in oxalate?Ep. 171 ·
- How much oxalate is in chia and flax seeds?Ep. 48 ·
- How much oxalate is in sesame seeds and tahini?Ep. 44 ·
Grains, beans and soy 14 episodes
- How much oxalate is in quinoa?Ep. 219 · Most searched
- The TRUTH about tofuEp. 295 ·
- Is quinoa safe to eat with kidney stones?Ep. 280 ·
- Did pasta give me kidney stones?Ep. 258 ·
- Can we eat brown rice with kidney stones?Ep. 168 ·
- Is psyllium fiber high in oxalate?Ep. 164 ·
- Soybeans and kidney stonesEp. 144 ·
- Is spaghetti high in oxalate?Ep. 137 ·
- Are black beans high in oxalate?Ep. 134 ·
- Is wheat a risk for kidney stone formers?Ep. 96 ·
- Is rice good for kidney stones?Ep. 71 ·
- Is quinoa high in oxalate?Ep. 27 ·
- Are vegetarian meat substitutes high in oxalate?Ep. 26 ·
- Which gluten-free flours are safe for kidney stone formers?Ep. 22 ·
Fruit 7 episodes
- Are raspberries high in oxalate?Ep. 255 · Most searched
- Did blueberries give me kidney stones?Ep. 254 ·
- Did avocados give me kidney stones?Ep. 251 ·
- Are lemon rinds high in oxalate?Ep. 107 ·
- Are avocados high in oxalate?Ep. 98 ·
- How much oxalate is in pomegranate juice?Ep. 39 ·
- Why do oranges have more oxalate than orange juice?Ep. 25 ·
Vegetables and greens 16 episodes
- How much oxalate is in sweet potatoes?Ep. 133 · Most searched
- Arugula: Spinach Replacement or Another Oxalate Trap?Ep. 312 ·
- Did spinach give me kidney stones?Ep. 269 ·
- Is kale high in oxalate?Ep. 253 ·
- Spinach isn’t what you think it isEp. 230 ·
- Are these leafy green vegetables causing your kidney stones?Ep. 229 ·
- How much oxalate is in Brussels sprouts?Ep. 211 ·
- How much oxalate is in sweet potatoesEp. 197 ·
- Can I eat spinach on a low oxalate diet?Ep. 189 ·
- What gives? Is kale high or low in oxalate?!Ep. 157 ·
- Is rhubarb bad for kidney stones?Ep. 153 ·
- How much oxalate is in peeled potatoes?Ep. 150 ·
- How much oxalate is in french fries?Ep. 108 ·
- Baked Potatoes on a low oxalate dietEp. 79 ·
- Can I eat Jicama on a low oxalate diet?Ep. 78 ·
- Can I eat potatoes as a kidney stoner?Ep. 24 ·
Drinks, chocolate, herbs and spices 13 episodes
- Is chocolate high in oxalate?Ep. 250 · Most searched
- Is this healthy drink good for kidney stone formers?Ep. 303 ·
- Did turmeric give me kidney stones?Ep. 256 ·
- Is oat milk high in oxalate?Ep. 172 ·
- Does Kratom cause kidney stones?Ep. 163 ·
- Coffee caused my kidney stonesEp. 152 ·
- Drink tea all day long with kidney stonesEp. 142 ·
- Does tea cause kidney stones?Ep. 103 ·
- What spices cause kidney stones?Ep. 86 ·
- New Oxalate Research! Oxalate Content of Dairy-Free MilkEp. 62 ·
- Is turmeric safe for kidney stone formers?Ep. 50 ·
- Does matcha green tea cause kidney stones?Ep. 46 ·
- How much dark chocolate can I have as a kidney stone former?Ep. 30 ·
Go Deeper
- Oxalate Food ListSearch the oxalate in any food, with the 2024 Harvard update.
- Why Do Oxalate Levels Vary?Why the same food has different numbers on different lists.
- The Oxalate Level of BeansHow much oxalate is in each kind of bean.
- Kidney Stone Diet Safe Seeds and Nuts ListWhich nuts and seeds fit, and in what portions.
- Low-Oxalate SnacksSnack ideas that keep oxalate low.
- Oxalate Content of Plant-Based MilkWhich plant-based milks are lowest in oxalate.
- Is Tea Safe for Kidney Stone FormersWhich teas fit, and how much.
- What’s the Deal with Oxalate Dumping?What it is, and whether it’s real.
Low Oxalate Diet Questions
Should I worry about oxalates?
If you are a kidney stone former, you should be cautious in over consuming high oxalate foods and drinks. Get your reliable oxalate food list by Harvard here.
How do I know if I need to avoid oxalates?
If you are a kidney stone former, you should ask your doctor to order you a 24 hour urine collection to see if oxalate is what is causing your kidney stones. There are several reasons why people form kidney stones, oxalate is just one of them. Get your reliable oxalate food list by Harvard here.
Do oxalates damage kidneys?
Primary hyperoxaluria which is a rare disease can cause damage to your kidneys. Get your reliable oxalate food list by Harvard here.
What are the symptoms of high oxalates?
First and foremost kidney stones.
Does drinking lots of water flush out oxalates?
Eating less oxalate will lower oxalates. Fluids are very important for you as they will decrease the urine saturation and keep you well-hydrated. When you are well hydrated, you will have fewer stone-forming salts lingering around. Get your reliable oxalate food list by Harvard here.
Does lemon water help oxalates?
No, lemon juice can help a bit with making your urine more alkaline, and for those patients that have acidic urine, this may be helpful. Not everyone should be using lemons as a kidney stone prevention tactic. Completing a 24-hour urine collection will tell you if a lemon might aid you in preventing new kidney stones. Get your reliable oxalate food list by Harvard here.
Does magnesium remove oxalates?
There have been no human studies that prove magnesium will remove excess oxalate. Find your reliable oxalate food list here.
What supplements bind oxalates?
There are no supplements that have been proven to bind oxalates in humans. Get your reliable oxalate food list by Harvard here.
Is there a cutoff in mg for low, medium and high oxalate foods?
No need to use high, low or medium. You get 100 mg of oxalate a day, so don’t go over budget. Use the Harvard list and get your calcium needs met. Oxalate is so unimportant next to all the other goals once you take away spinach and almond products and get your calcium needs met.
Looking up a food? See all 41 questions on the Oxalate Food List.
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Six evidence-based goals
Kidney Stone Diet Goals
Once the highest foods are gone, oxalate is the least important goal of the Kidney Stone Diet. Here are all six, and the test that shows which ones matter most for you.
Goal 1
Goal 2
Goal 3
Goal 4
Goal 5
Know your numbers
Want help with all six? In All Access, a new meal plan every week puts the goals on your plate, and my video course teaches each one step by step.
About Jill Harris, LPN, CHC
Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention, with more than 26 years of experience and years of work with University of Chicago nephrologist Dr. Fred Coe. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. More about Jill