Last Updated on November 7, 2022 by

Below is a list of foods that are low in oxalates. This list is from Harvard Medical School and has been cited in multiple studies.
low oxalate vegetables:
Asparagus
Beans (green, wax, snap)
Beets (roots only)
Broccoli (stems, florets)
Brussels sprouts (whole)
Cabbage (green, red, savoy)
Carrots (except baby)
Cauliflower (whole)
Collards (and other greens like kale)
Cucumbers (with peel on)
Low Oxalate Vegetables
Alfalfa Sprouts
Artichoke Bottoms
Artichoke Hearts
Asparagus
Beet Greens
Bok Choy (Chinese Cabbage)
Broccoli Florets and Stems
Brussels Sprouts (Cooked)

Cabbage Rinses the Mouth of Harmful Bacteria and Prevents Gum Disease, Tooth Decay and Cavities. It Helps Prevent Cancer, Cardiovascular Diseases and Type 2 Diabetes. It Reduces Inflammation and Lowers Cholesterol Levels. It Increases Bone Health by Making Alkaline Phosphatase Levels Higher. It Increases Blood Circulation in the Body which Promotes Healthy Skin, Hair and Nails. It Prevents Heart Attacks by Lowering Blood Pressure Levels and Reducing Oxidative Stress on Blood Vessels. It Decreases Allergic Reactions by Boosting Antioxidant Activity of Cells in the Immune System. It Reduces Anxiety by Increasing Serotonin Levels in Your Brain.
Low oxalate vegetables
Vegetables are a great source of fiber and nutrients, but some contain oxalates. This is a list of low oxalate vegetables:
Asparagus*
Broccoli*
Brussels sprouts*
Cabbage*
Carrots*
Cauliflower*
Corn (on the cob)**
Cucumbers**
Eggplant**
Garlic**
Green beans**
Lettuce (leafy greens)** (romaine)** (iceberg)** (butterhead)** (red leaf)** (green leaf)** (Boston lettuce)** (crisphead lettuce)** (looseleaf lettuce)(spinach)(beet greens)(collard greens)(Swiss chard)(kale)(radicchio)(turnip greens)(mustard greens)(greens of all kinds, such as beet greens)(watercress)(spinach)(endive)(Brussels sprouts)(Chinese broccoli)(kohlrabi)(turnips)(rutabagas)(okra)*(peppers, green or red bell peppers)
Fruits and vegetables low in oxalates
Low Oxalate Vegetables
Asparagus
Beets
Bell peppers (green and red)
Broccoli
Brussels sprouts
Cabbage (red or green)
Carrots
Cauliflower
Celery (not stalks) Corn (fresh, canned or frozen) Cucumber Eggplant Garlic Greens (collard, mustard, turnip and other cooking greens) Kale Mushrooms Okra Onions Parsley Peas Peppers (hot chili peppers and bell peppers) Potatoes Pumpkin Raspberries Rhubarb Rutabagas Scallions Shallots Spinach Squash Sweet potatoes Tomatoes Watercress Yams Zucchini Low Oxalate Fruits Apples Bananas Blueberries Cantaloupe Cherries Cranberries Grapes Grapefruit Kiwi Mango Oranges Papaya Peaches Pears Pineapple Plums Prunes Raspberries Strawberries Tangerines

Low oxalate vegetables:
Artichoke, asparagus, avocado, bean sprouts, beet greens, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, chard (silverbeet), Chinese cabbage (pak choy), cucumber, eggplant, fennel bulb and stalk, garlic cloves and greens, green beans and pods, kale (all types), kohlrabi leaves, leeks, lettuce leaves, mushrooms (all types), mustard greens* (rinsed well), okra pods and stems, oodles of onions* (limit to 2-3 per day)** , parsley fresh or dried* , peas & pods* , potato skin* , pumpkin , radish tops** , rhubarb stalks** , shallots* , snap beans and pods* , snow peas and pods* , spinach* (rinsed well) , squash* (butternut)** , sweet potato skin* , swiss chard leaves* (rinsed well)
The following fruits and vegetables are low in oxalates.
Fruits:
Apples (1 apple)
Apricots (2 apricots)
Bananas (1/2 banana)
Blueberries (1 cup)
Cherries (3 cherries)
Grapefruit, pink or red (1/2 grapefruit)
Grapes (1 cup)
Kiwi fruit (1 kiwi fruit)
Lemon juice, fresh squeezed with pulp or grated rind (1 Tbsp.)
Lime juice, fresh squeezed with pulp or grated rind (1 Tbsp.)**(grapefruit can be high in oxalates too!)

- Broccoli
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Garlic
- Kale (also known as borecole)
- Mushrooms, white and brown varieties (e.g., shiitake, portobello)
- Olives and olive oil10(e.g., kalamata, Manzanilla)11
- Parsley12(also called flat-leaf parsley)13, fresh or dried (cooking reduces oxalate content by 10-15%)14
- Peas (imported)15(e.g., sugar snap peas, snow peas — raw or cooked)16(includes garden pea sprouts)17(added to soups, stir fries, and salads; boiled for 3 minutes in 1 cup water before adding to other ingredients)18(boiled for 5 minutes in 1 cup water before adding to other ingredients) *19