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Avoid These 10 Foods High in Oxalate to Prevent Kidney Stones

Oxalate is a waste compound in the body that exits through the urine. This is also a substance that is found in some foods. When the oxalate level in the body becomes high, this can lead to the formation of kidney stones. The stones get bigger if you continue to take foods high in oxalate. If you start to develop kidney stones, chances are you will be advised by your physician to go on a low oxalate diet. Here are some of the foods to avoid in case you find yourself in this situation.

1. Rhubarb

This is one of the foods that have high concentration of oxalate so you should avoid this to prevent kidney stone. Each 3.5 ounces of this vegetable contains 450 to 650 milligrams of oxalate. It’s packed with vitamins and minerals like vitamin C, B complex, K, fiber, magnesium, manganese, and calcium. However, since it’s high in oxalate, it’s best to avoid it if to prevent your kidney stone problem from worsening.

2. Chocolate

This is a favorite sweet treat to many people, but this is something that you should give up if you suffer from kidney stones, as this too is a concentrated source of oxalate. Depending on the amount of cocoa used in a chocolate bar, the oxalate level may vary. The higher the cocoa content is, the higher the oxalate level is. For instance, chocolate bars that contain 76% cocoa contain 250 milligrams for every 3.5 ounces. The oxalate level will be almost twice for chocolate bars containing 100% cocoa.

3. Spinach

Spinach is a known power food as it contains various nutrients. Plus, it’s also affordable. This leafy green vegetable is high in fiber, calcium, iron, folate, and vitamins B6, K, C, and A. It is also rich in antioxidants. However, it contains high amount of oxalate so it should be avoided if you are under a low oxalate diet. Ever 3.5 ounces of spinach contains 750 to 800 milligrams of oxalate.

4. Beet Greens

Beet Greens

Beet greens are fantastic sources of fiber, zinc, phosphorus, and protein. They are also rich in manganese, copper, potassium, and magnesium. They can be eaten on their own, or as ingredients on salads, together with other greens. Beet greens contain 600 to 950 milligrams of oxalate per 3.5 ounces so these too must be avoided in your diet if you are at risk of developing kidney stones.

5. Almonds


These nuts are known to aid in keeping the cardiovascular system healthy and aid in weight loss. They are high in fiber, protein, minerals, and vitamins. Almonds contain 380 to 470 milligrams of oxalate per 3.5 ounces. You can snack on them if you do not have problems with kidney stone, but if you are suffering from this condition, it’s best to stay away from them.

6. Swiss Chard

Swiss Chard

This leafy green vegetable is part of the beet family. It has high amount of vitamin A and K. Some of its health benefits include lower blood pressure and lower risk of cancer. While it has amazing benefits to the health, it is something to remove in your diet if you developed kidney stone because of its high oxalate level. Every 3.5 ounces of Swiss chard contains 200 to 640 milligrams of oxalate.

7. Cashews


Another type of nuts that have high oxalate level are cashew nuts. These salty, sweet, and buttery nuts have 230 to 260 milligrams of oxalate per 3.5 ounces. Oxalate form crystals that grow bigger when its level in the system becomes high. When it gets bigger it can no longer pass in the urine and it sticks on the kidney causing pain.

8. Peanuts

Another variety of nuts with high content of oxalate are peanuts. Peanuts are known for their oil seeds. They can help increase the level of good cholesterol, while lowering the level of bad cholesterol in the body. They are also rich in protein that are needed for muscle growth and repair. However, since their oxalate content is high at 140 to 184 milligrams per 3.5 ounces, they can increase the size of kidney stones.

9. Okra


Okra is a vegetable that is high in zinc, potassium, magnesium, iron, calcium, and vitamins K, E, C, and B. It has several benefits including protection of the heart, lower blood pressure, improved immune system, and enhanced digestive health. With all its great benefits, it must still be avoided if you have kidney stone because it contains 140 to 150 milligrams of oxalate for every 3.5 ounces.

10. Parsley

Parsley is rich in zinc, potassium, calcium, folates, and iron. It’s also a good source of vitamin B12, B6, E, C, K, and A. Some of its benefits to the health are the prevention or treatment of nausea, bloating, cramps, indigestion, diabetes, and cancer. The downside is that it is also high in oxalate as it contains 100 milligrams per 3.5 ounces.

Things to Remember

Oxalate is produced in the system and it is present in some foods. Having a small amount is not bad, but it is when the level gets high that it becomes a problem. If you have kidney stones, avoid these foods that are high in oxalate to prevent the problem from getting worse. Some of the symptoms of kidney stones include pain on urination and severe pain below the ribs and on your side and back. Consult your doctor immediately if you experience any of these symptoms.

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