Oxalate food list
Most oxalate charts give you a single number, or just a high/medium/low label. The same food measured by different labs, varieties and cooking methods spans an order of magnitude — so this list shows the measured value, the full reported range, and the study behind it.
Printable version ·Low histamine + low oxalate ·93 foods · data updated 2026-08-18
| Food | Category | mg/100 g | Range |
|---|---|---|---|
| Licorice | Herb | 3569.3 | — |
| Green amaranth | Vegetable | 1940.3 | 1939.9–1940.8 |
| New Zealand Spinach | Vegetable | 1543.7 | 1322.6–1764.7 |
| Amaranth | Vegetable | 1510.8 | — |
| Purple amaranth | Vegetable | 1354.5 | 1353.7–1355.3 |
| Swiss chard | Vegetable | 1166.0 | 874.0–1458.1 |
| Sweet potato | Vegetable | 495.6 | — |
| Spinach | Vegetable | 477.0 | 154.8–2350.0 |
| Taro leaves | Vegetable | 434.2 | 300.2–721.9 |
| Okra | Vegetable | 317.2 | — |
| Parsley | Herb | 270.7 | — |
| Star fruit | Fruit | 227.7 | 160.0–295.4 |
| Soybean | Legume | 221.2 | 124.0–497.0 |
| Chinese convolvulus | Vegetable | 145.5 | 135.0–156.0 |
| Verdolaga | Vegetable | 105.7 | 91.5–119.8 |
| Crown daisy | Vegetable | 96.0 | — |
| Water dropwort | Vegetable | 93.0 | — |
| Quelite | Vegetable | 84.9 | 59.8–110.0 |
| Bamboo shoot | Vegetable | 82.0 | 51.0–222.0 |
| Bean | Legume | 73.3 | 13.9–547.9 |
| Elderberry | Fruit | 72.1 | — |
| Swamp morning glory | Vegetable | 69.0 | 56.0–94.0 |
| Burdock | Vegetable | 64.8 | — |
| Chinese cucumber | Vegetable | 63.5 | 56.0–71.0 |
| Romerito | Vegetable | 59.1 | 24.0–94.2 |
| Beetroot | Vegetable | 52.0 | 36.9–76.0 |
| Leaf chicory | Vegetable | 47.6 | — |
| Coriander | Herb | 40.5 | 40.5–40.6 |
| Eggplant | Vegetable | 38.0 | 12.8–55.0 |
| Yard long bean | Legume | 33.5 | 29.0–38.0 |
| Spring onion | Vegetable | 33.3 | — |
| Leek | Vegetable | 32.8 | 17.0–48.6 |
| Green pepper | Vegetable | 31.0 | — |
| Ivy gourd | Vegetable | 30.0 | 24.0–36.0 |
| Olive | Vegetable | 29.8 | 13.9–45.7 |
| Onion stalks | Vegetable | 29.2 | 29.1–29.3 |
| Carrot | Vegetable | 26.0 | 4.9–49.0 |
| Gooseberry | Fruit | 24.3 | 21.6–27.0 |
| Potato | Vegetable | 24.3 | 13.0–47.0 |
| Kiwi fruit | Fruit | 23.0 | — |
| Fig | Fruit | 20.5 | — |
| Tamarillo | Fruit | 19.9 | — |
| Redcurrant | Fruit | 19.8 | — |
| Blackcurrent | Fruit | 19.0 | — |
| Raspberry | Fruit | 18.9 | — |
| Cauliflower | Vegetable | 17.5 | 8.0–27.0 |
| Papaloquelite | Herb | 15.8 | — |
| Chinese kale | Vegetable | 15.0 | 7.0–23.0 |
| Celery | Vegetable | 14.9 | 6.7–23.2 |
| Mung bean | Legume | 14.5 | 5.0–24.0 |
| Chickpeas | Legume | 14.3 | — |
| Lentil | Legume | 13.8 | 13.3–24.0 |
| Fennel | Vegetable | 12.5 | 5.3–19.7 |
| Tomato | Vegetable | 11.0 | 8.5–12.7 |
| Broccoli | Vegetable | 10.1 | 1.4–16.1 |
| Mandarin | Fruit | 8.5 | — |
| Sultana | Fruit | 8.5 | — |
| Mirabelle | Fruit | 8.1 | — |
| Lime | Fruit | 7.5 | — |
| Sauerkraut | Vegetable | 7.1 | — |
| Radish | Vegetable | 7.0 | 1.7–12.3 |
| Apricot | Fruit | 6.8 | — |
| Artichoke | Vegetable | 6.8 | — |
| Banana | Fruit | 6.8 | — |
| Cabbage | Vegetable | 6.0 | 5.0–7.0 |
| Winged bean | Legume | 6.0 | 5.0–7.0 |
| Cowpea | Legume | 5.0 | — |
| Papaya | Fruit | 5.0 | 1.3–11.0 |
| Apple | Fruit | 3.5 | — |
| Oval kumquat | Fruit | 3.5 | — |
| Savoy cabbage | Vegetable | 3.5 | — |
| Green peas | Legume | 3.3 | — |
| Pea | Legume | 3.2 | 0.2–6.2 |
| Lemon | Fruit | 3.1 | — |
| Asparagus | Vegetable | 2.6 | — |
| Peach | Fruit | 2.5 | — |
| Cherry | Fruit | 2.4 | — |
| Orange | Fruit | 1.8 | — |
| Grape | Fruit | 1.7 | — |
| Onion | Vegetable | 1.7 | — |
| Plum | Fruit | 1.7 | — |
| Bilberry | Fruit | 1.5 | — |
| Yellow plum | Fruit | 1.4 | — |
| Avocado | Fruit | 1.3 | — |
| Fava beans | Legume | 1.3 | — |
| Lettuce | Vegetable | 1.3 | 0.3–40.0 |
| Brussel sprout | Vegetable | 1.2 | — |
| Granadilla | Fruit | 1.0 | — |
| Kohlrabi | Vegetable | 0.7 | — |
| Mushroom | Mushroom | 0.6 | 0.5–0.7 |
| Chanterelles | Mushroom | 0.5 | — |
| Cucumber | Vegetable | 0.4 | — |
| Watermelon | Fruit | 0.3 | — |
Total oxalate, and why that matters
The figures above are total oxalate, the number food lists conventionally quote. Soluble oxalate — the fraction actually absorbed — is lower, and the split differs by food: boiled spinach loses much of its soluble oxalate to the water, while the total barely moves. Each food page shows the soluble figure the study reported alongside the total.
Oxalate absorption drops substantially when the meal contains calcium, so the same milligram figure does not carry the same risk in every meal.
Source
Food composition data, not medical advice. Oxalate targets are set by a clinician for a given person; there is no universal limit.