Low salicylate food list
Salicylate Key:
NS = Negligible Salicylates
LS = Low Salicylates
MS = Moderate Salicylates
Fruit
Apple, golden delicious – peeled (green variety only) – LS
Apple, red delicious – peeled – MS
Kiwi- MS,
Lemon (½ teaspoon. Okay for some people, can raise histamine) – LS
Lime (½ teaspoon. Okay for some people, can raise histamine) – NS
Figs, Fresh -LS,
Loquat – MS
Mango – LS
Passion Fruit – LS
Pear, peeled – NS
Pear, with peel – MS
Pomegranate – LS,
Vegetables
Asparagus – LS
Bean Sprouts – LS, L
Brussels Sprouts – LS
Cabbage – green/white – NS
Cabbage, red – LS
Carrots – MS
Cauliflower – LS
Celery – NS
Chives – LS
Green Split peas, dried – NS, L
Leeks – LS
Lentils – Brown & Red- NS, L (keep below ½ cup cooked to keep medium oxalate)
Lettuce (iceberg) – NS
Lettuce (other than iceberg) – MS
Onion – LS
Rutabaga / Swede- NS
Shallots – LS
Turnip – LS
Yellow Split Peas – LS, L
Nuts and Seeds
Coconut -Dried – MS (can be a little higher histamine)
Pecans – LS,
Poppy seeds – NS,
Sesame Seeds – MS,
Sunflower Seeds – LS, L
Sweeteners
(Use only in small quantities. Spikes in blood sugar affect histamine release.)
Maple syrup – NS
Seasonings
Chives – LS
Cilantro / Fresh Coriander Leaves- LS
Fennel – LS
Garlic – LS
Parsley – Flat Leaf- (curly is high oxalate) – LS
Poppy Seeds –
Saffron – LS
Sea Salt – NS
Shallots – LS
Oils and fats
Butter- Grass Fed – NS
Cold Pressed oils such as sunflower – NS
Ghee – Grass Fed – LS
Grains & Starches
Brown Rice – NS, L (Higher oxalate – limit)
Buckwheat – L,
Cassava – likely LS to MS,
Millet – NS
Oats – NS,
White rice – NS
Meat, fish, poultry, and eggs
Be sure to follow the meat handling tips in this post. Meat, poultry and eggs are generally salicylate free.
All pure, freshly cooked meat (except beef) or poultry. Pasture-raised is best.
Bison (not ground)
Chicken
Duck
Eggs, if tolerated
Goose
Lamb
Liver
Ostrich
Pork
Quail
Rabbit
Salmon gutted and frozen within 30 minutes of catch (like Vital Choice King Salmon*)
Turkey
For meats frozen quickly after slaughter, try a farmer’s market or US Wellness Meats. This is important for lower histamine levels.
Dairy
***These dairy products are technically low histamine. But many people have casein and lactose issues. So this is only if tolerated.
Butter, if tolerated – NS
Cream – Grass Fed -NS (some people are very casein sensitive and react to cream)
Ghee – NS
Rice Milk – NS (fresh made – boxed will be higher histamine)
Baking Supplies
Arrowroot – NS (medium to high oxalate)
Brown Rice Flour – NS, (much higher oxalate)
Carob –
Casssava Flour – Otto’s – recently tested and likely LS to MS, usually tolerated in small amounts
Maple syrup – NS
White Rice Flour – NS (medium oxalate)
Beverages
Chamomile Tea
Coffee – Decaf only – Low histamine, mold free, organic coffee like Purity Coffee* – LS
Dandelion Root Tea – LS
Pear Juice – Pure – Homemade – NS
Rice Milk – Homemade – NS, L
Water – NS