High oxalates food list - limit or avoid these foods if you have Oxalate sensitivities
Amaranth – O
Buckwheat – O
Buckwheat flour – O
Buckwheat noodles – O
Crackers – Gluten-free- likely O
Millet – O
Oats– O
Pasta – Gluten-free- likely O
Quinoa– O
Rice, black – O
Rice, brown – O
Rice, white – O
Sorghum, Black – O
Sorghum, Popped– O (limit to 1/2 cup popped for lower oxalate)
Sorghum, White – O
Almond flour-O
Cassava flour -O
Hazelnut -O
Potatoes-O
Sweet Potatoes/sweet potato flour– O (very high oxalate)
Tigernut flour -O
Artichokes – O
Beets – O (very high oxalate)
All vegetables prepared with restricted ingredients
Eggplant – , O
Pumpkin – O
Sauerkraut
![Spinach] – O (very high oxalate)
Kale] – Curly – O
Lettuce – Radicchio – O
Nopales cactus – O
Okra – O
Parsley, curly – O
Parsnips – O
Purslane – O (very high oxalate)
![Potatoes] – O
Rhubarb – O (very high oxalate)
Sweet Potatoes – O (very high oxalate)
Swiss Chard – O (very high oxalate)
![Blackberry] – O
Kiwi – O
Persimmons / Kaki – O
Plantain – O
Pomegranate – O
![Papaya] – O
Pawpaw- O
Beans – Dried – Soak overnight in water and pressure cook. Freshly cooked (kidney, black, navy, garbanzo/chickpeas, etc.)
(pressure cooked is best) – O
Garbanzo/chickpeas are medium oxalate
Lentils (legumes are higher lectin, use in moderation) – soak overnight in water and pressure cook – O
Beans – Canned – O
Lentils – Canned , O
Peanuts – O
Almonds – Blanched – O (very high oxalate)
Almonds – with Skins – O (very high oxalate)
Brazil Nuts (only 3-4 nuts/day max) – O
Chia Seeds – O
Chestnuts – Fresh – O
Hazelnuts – O
Hemp Protein Powder – O
Hemp Seeds – O
Macadamias – O (if over 1/4 cup)
Pecans – O (if over 1/4 cup)
Pine Nuts – O
Pistachios – O (if over 1/4 cup)
Poppy Seeds – O
Sesame Seeds – O
Cashews – , O
Peanuts– O
Walnuts – O
Cumin – O
Peppercorns, Pink – O
Spirulina – O
Turmeric – O
Peppercorns – Black, Green, White – may need to limit to small amounts – O
Arrowroot – O (medium to high oxalate)
Brown Rice Flour – O (much higher oxalate)
Carob – O
Casssava Flour – Otto’s – O, (medium oxalate)
White Rice Flour – O (medium oxalate)
Chocolate and cocoa – O