Low histamine and low oxalate foods
Of the 25 foods measured for both histamine and oxalate in peer-reviewed studies, 12 — including apple, avocado, cowpea, grape — clear both compounds in a normal portion. This list only includes foods with confirmed measurements for both, not two merged consensus charts, so it is short but verifiable.
Avoiding one compound is a lookup. Avoiding two at once is a cross-reference nobody wants to do at a supermarket shelf, because the lists disagree and almost none of them show a number. Below is every food measured for both in the studies Brimora ships, with each figure in milligrams per 100 g. nd means the studies could not detect it below the limit shown — a ceiling, not a zero.
25 foods measured for both · data updated 2026-08-19 · click a column to sort ·full histamine list ·full oxalate list
Clears both in a normal portion
Apple, Avocado, Cowpea, Grape, Lemon, Lettuce, Mushroom, Onion, Orange, Papaya, Peach, Watermelon — a typical portion of each uses no more than 10% of a starting daily allowance (10 mg histamine, 50 mg oxalate). This is the same test the app applies, against your own thresholds rather than these defaults.
| Food | Histamine mg/100 g | Oxalate mg/100 g |
|---|---|---|
| Mushroom | nd (<0.10) | 0.6 (to 0.7) |
| Avocado | nd (<0.10) | 1.3 |
| Lettuce | nd (<0.10) | 1.3 (to 40.0) |
| Onion | nd (<0.10) | 1.7 |
| Lemon | nd (<0.10) | 3.1 |
| Apple | nd (<0.10) | 3.5 |
| Papaya | nd (<0.10) | 5.0 (to 11.0) |
| Apricot | nd | 6.8 |
| Banana | nd (<0.10) | 6.8 |
| Broccoli | nd (<0.10) | 10.1 (to 16.1) |
| Carrot | nd (<0.10) | 26.0 (to 49.0) |
| Soybean | nd (<0.10) | 221.2 (to 497.0) |
| Parsley | nd (<0.10) | 270.7 |
| Cauliflower | 0.00 (to 0.00) | 17.5 (to 27.0) |
| Orange | 0.01 (to 0.03) | 1.8 |
| Potato | 0.06 | 24.3 (to 47.0) |
| Watermelon | 0.07 | 0.3 |
| Grape | 0.10 (to 0.35) | 1.7 |
| Peach | 0.28 | 2.5 |
| Cowpea | 0.28 | 5.0 |
| Tomato | 0.29 (to 1.71) | 11.0 (to 12.7) |
| Spinach | 1.63 (to 6.97) | 477.0 (to 2350.0) |
| Bean | 2.88 (to 8.75) | 73.3 (to 547.9) |
| Sauerkraut | 4.37 (to 8.01) | 7.1 |
| Eggplant | 8.26 (to 38.60) | 38.0 (to 55.0) |
Why this list is short, and honest about it
A food only appears here if a peer-reviewed study measured it for both compounds. Sites listing hundreds of "low histamine, low oxalate" foods are combining two consensus charts, not two sets of measurements — which is how the same food ends up categorised differently on two pages of the same site. This list grows as measured data does, not as content does.
The numbers are a starting point, not your answer
Reported tolerance varies enormously between people, and for oxalate the same milligram figure does not carry the same risk in every meal — calcium eaten alongside it cuts absorption substantially. Which is why the useful question is not "is this food safe" but "what happens when I eat it", which is what the app tracks.
Sources
- Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? (Nutrients 2021;13(5):1395) · CC BY 4.0
- Histamine in Brazilian Foods: A Comprehensive Review of Occurrence and Risk Assessment for Intoxication and Intolerance (Food Science & Nutrition 2025;13:e71151) · CC BY 4.0
- Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications (Foods 2023;12(17):3201) · CC BY 4.0
About this data
Compiled and maintained by the Brimora team from the peer-reviewed studies cited below — not written or reviewed by a doctor or dietitian. Every figure traces to a specific study, sample count, and quote; nothing here is a consensus estimate. Data pack 1.1.0, last updated 2026-08-19.
Food composition data, not medical advice. Reported tolerance thresholds vary widely between individuals — a high value here does not mean you will react to it.