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! First, you will no longer see foods categorized as high, moderate or low. 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! 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.
Practical take-away For the vast majority of individuals who are not at special risk of calcium oxalate kidney stone formation—or do not have any of the rare health conditions that require strict oxalate restriction—oxalate-containing foods should not be a health concern. Accept Close. Read the article that goes with the safe list so you can understand how to use the list. Okra is a vegetable that usually shows up higher on the oxalate scale at mg. Getting your RDA of calcium is just as important as lowering oxalate. Appl Environ Microbiol. I promised you some science — here it is for those interested. Whole foods considered high in oxalates include: Fruits: berries, figs, kiwis, purple grapes Vegetables: spinach, Swiss chard, leeks, okra, rhubarb, beets Nuts, seeds, and grains: almonds, cashews, peanuts, soy, wheat bran, wheat germ, quinoa, chocolate, cocoa Tea So just how worried should you be and should you embrace a low-oxalate diet? You cannot have as much cheese as you want because of the salt. Boil a batch on Sunday and have them for the week for breakfast, and snacks, too.
Here is one from a reliable source. Get yourself acquainted with it. A lot of it will even surprise you. You are not as restricted as you think you are or as you have been told. A more dramatic list is the high oxalate foods distilled out of the big list. Here are culprits! Not on this list? Probably not very high in oxalate so far as we know — with perhaps a few exceptions.