High oxalate foods


The leaves of rhubarb contain high concentrations of oxalic acid. The gritty feeling one gets in the mouth when drinking milk with rhubarb desserts is caused by precipitation of calcium oxalate. Luckily rhubarb is not usually consumed in large enough quantities to cause toxicity, although its regular consumption will contribute to the development of kidney stones in vulnerable persons. Leaves of the tea plant (Camellia sinensis) are also known to contain among the highest levels of of oxalic acid relative to other plants. However, hot tea typically contains low to moderate amounts of oxalic acid per serving, due to the small amount of leaves used to brew each cup.
Vegetable
Total oxalic acid mg/100g FW
Vegetable
Total oxalic acid mg/100g FW
Amaranth
1090
Kale
20
Asparagus
130
Lettuce
330
Beans, snap
360
Okra
50
Beet leaves
610
Onion
50
Broccoli
190
Parsley
1700
Brussel sprouts
360
Parsnip
40
Cabbage
100
Pea
50
Celery
190
Pepper
40
Casava
1260
Potato
50
Cauliflower
150
Purslane
1310
Carrot
500
Radish
480
Chicory
210
Rutabaga
30
Chives
1480
Spinach
970
Collards
450
Squash
20
Coriander
10
Potato, sweet
240
Corn, sweet
10
Tomato
50
Cucumber
20
Turnip
210
Egg plant
190
Watercress
310
Endive
110


Garlic
360


*FW = Fresh weight basis
Table one: Total oxalic content of selected vegetables on a fresh weight basis (mg/100 g fresh weight). Data attained from the USDA Nutrient Data Laboratory.

The following is a detailed list of examples of moderate-high oxalate foods:


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Vegetables

1) Beans: green, wax, dried
2) Beets and beet greens
3) Celery
4) Chives
5) Cucumbers
6) Eggplant
7) Escarole
8) Green peppers
9) Kale
10) Leeks
11) Okra
12) Parsley
13) Rutabagas
14) Spinach
15) Summer squash
16) Swiss chard (silverbeet; mangold)
17) Watercress
18) Oca


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Starches

1) Amaranth
2) Grits
3) Soybean products
4) Sweet potatoes
5) Wheat germ and bran
6) Taro


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Fruits

1) Berries of all kinds
2) Currants
3) Fruit cocktail
4) Lemon, lime, orange peels
5) Marmalade
6) Purple grapes
7) Rhubarb
8) Tangerine
9) Juices from these fruits


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Fats and Oils

1) Nuts (peanuts, almonds, pecans, cashews, and walnuts)
2) Nut butters, sesame seeds, tahini



Others

1) Carob
2) Chocolate
3) Cocoa
4) Tea

Referenceschocolate.jpg

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