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Food explorer

Understand oxalate at a glance

Search reported food data, filter the results, and build a side-by-side comparison.

Per-serving guide

What do low, moderate and high mean?

There is no universal classification. Oxalate Info uses the bands below, adapted from a National Kidney Foundation clinical guide, to keep filters consistent and understandable.

  1. Low0–10 mgper listed serving

    Combines very-low and low reported values.

  2. Moderate11–25 mgper listed serving

    Worth considering within the whole meal.

  3. High26–99 mgper listed serving

    A larger contribution from one serving.

  4. Very high100 mg or moreper listed serving

    One serving can contribute substantially.

Framework adapted from the National Kidney Foundation clinical guide. Other organisations use different thresholds, and reported food values vary. These bands describe amounts, not what is personally safe for you.

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Reported values may vary by source, food variety, preparation and serving size. Do not use this table as a diagnosis or personalised diet plan.

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Values are reported per listed serving, so serving sizes, preparation and sources may differ. This comparison is for general information only and is not medical or dietary advice.

Cross-checked guidance

10 high-oxalate foods to know

These foods are repeatedly highlighted by kidney-health resources. They are not ranked because oxalate levels change with variety, preparation and serving size.

  1. SpinachLeafy greenHigh oxalate
  2. Swiss chardLeafy greenHigh oxalate
  3. RhubarbStalk vegetableHigh oxalate
  4. AlmondsNutsHigh oxalate
  5. BeetsRoot vegetableHigh oxalate
  6. Navy beansLegumeHigh oxalate
  7. Potatoes with skinStarchy vegetableHigh oxalate
  8. Sweet potatoesStarchy vegetableHigh oxalate
  9. Cocoa and dark chocolateCocoa productHigh oxalate
  10. Wheat bran and bran cerealWhole grainHigh oxalate
Compared across: National Kidney Foundation, NKF kidney-stone diet guide and the OHF food list.

This is an informational watch-list, not a universal avoid-list. Kidney-stone advice should be personalised by a qualified clinician to your stone type, urine results and overall health.

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