Oxalate food list
The highest-oxalate foods measured here are licorice (3569 mg/100 g), green amaranth (1940 mg/100 g), new zealand spinach (1544 mg/100 g); watermelon, cucumber, chanterelles measured lowest, all under 1 mg/100 g. Figures come from a single peer-reviewed review, not a consensus list, so every value traces to a specific study.
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 2026-08-19 · click a column to sort
| 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 | Plant-origin food | 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 | Vegetable | 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
Oxalate targets are set by a clinician for a given person; there is no universal limit.
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.