Low-Oxalate Diet and Sample Diet Menu
Diet Meal Plan

Low-Oxalate Diet and Sample Diet Menu

A low-oxalate diet is often recommended to people particularly if they are prone to kidney stones. Low-oxalate diets typically provide 40-50 milligrams of oxalates in a day. In this diet, there are some other important factors as well as limiting your oxalate intake such as drinking plenty of water, moderating protein intake, and increasing calcium intake. It is recommended to follow a low-oxalate diet for 3 to 6 weeks to see the benefits.

Water helps your kidneys to flush materials in order to protect them against kidney stones. Try to drink at least eight glasses of water in 24 hours..

What to Eat in a Low-Oxalate Diet

You have plenty of low-oxalate food options that are also highly nutritious. Our favorite low-oxalate foods include:

  • Fruits: banana, cherries, mango, grapefruit, melon, grape, nectarine, papaya
  • Vegetables: kohlrabi, radishes, cauliflower, chives, mushrooms, cucumbers, cabbage
  • Proteins: meat, poultry, seafood, and eggs
  • Dairy Products: milk, cheese, yogurt, butter
  • Grains: rice, corn bran, rye bread, egg noodles
  • Beverages: water, herbal tea, wine
  • Herbs and Spices: rosemary, oregano, basil, ginger, dill

What to Avoid in a Low-Oxalate Diet

Many plant-based foods such as fruits, vegetables, nuts, and seeds contain oxalate in varying amounts while animal products are usually very low-oxalate.

This list shows you some high-oxalate foods.

  • Fruits: blackberries, blueberries, raspberries, kiwis, tangerines, figs
  • Vegetables: broccoli, rhubarb, okra, leeks, beets, potatoes, eggplant, sweet potatoes
  • Leafy Greens: spinach, escarole, beet greens, kale, collards
  • Nuts and Seeds: almonds, cashews, peanuts, sesame seeds
  • Legumes and Soy Products: miso, tofu, soy milk, green beans, and kidney beans
  • Grains: bulgur, corn grits, wheat germ, whole wheat bread, amaranth, buckwheat
  • Beverages: cocoa/chocolate, chocolate milk, black tea, instant coffee, dark beers

Low-Oxalate Diet Quick Facts

  • Oxalates are organic molecules present in a number of plant foods, including many fruits, vegetables, nuts, and seeds.
  • When consumed in high amounts, oxalates can cause kidney stones.
  • Although maintaining a low-oxalate diet was once suggested to avoid kidney stones, recent evidence indicates that consuming more calcium-rich foods to improve oxalate excretion could be more successful.
  • Eating a number of low-oxalate foods, consuming lots of water, frying or soaking oxalate products, and reducing the consumption of animal proteins can also be helpful.

Sample Meal Plans for Low-Oxalate Diets


White Rice Toast with Nuttelex
Honey Pancakes
Scrambled Eggs
Fried Eggs
Omelets (with low oxalate vegies)
Boiled Eggs


Fritters made with grated low oxalate veggies and eggs
Pikelets (made with white rice or coconut flour)
Wraps made with egg & filled with iceberg or cos lettuce, meat, tomatoes, etc


Any Meat & Low Oxalate Veggies
Fried Rice
Chinese Style Stir-Fried Meat & Veggies & White Rice
Spaghetti Bolognese


Plain Sakata Rice Crackers
White Rice “cruskit” type crackers
Cup Cakes
Chicknuts (roasted chickpeas)
Red Rock Deli Sea Salt Chips


White or light brown sugar
Pure Maple Syrup
Golden Syrup
Agave Nectar

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