Please make sure to read the whole blog that explains more about how to eat oxalates mindfully and in balance. Read it here
Higher → Lower Oxalate (Approximate Classification)
| HIGH OXALATE | MODERATE OXALATE | LOW OXALATE |
| Spinach Swiss chard Beetroot Rhubarb Almonds Almond butter Cashews Sesame/Tahini Peanuts Chia seeds Dark chocolate Strong black tea | Sweet potato Carrots Courgette Green beans Blueberries Oats Brown rice Pumpkin seeds Sunflower seeds Flaxseeds Walnuts Pecans Brazil nuts | Cabbage Broccoli Cauliflower Mushrooms Bananas Apples Chicken Fish Eggs Milk/Yoghurt White rice Macadamias Hazelnuts Hemp seeds Coconut |
Note: Oxalate content varies by portion size and preparation. Rotation and avoiding stacking multiple high-oxalate foods in one meal is often more helpful than complete elimination.