Low Oxalate FoodsDelicious, Nutritious, and V-e-r-y Low Oxalate FoodsThe following are ultra-low oxalate foods available on a low oxalate diet.Meat: All fresh and frozen meats: beef, pork, chicken, turkey; fish and seafood such as flounder, salmon, tuna, shrimp, scallops; and eggs. (Avoid cured meats.)Dairy: Dairy products made with cows and goats milk, including buttermilk, skim milk, 1% and 2% milk, whole milk; butter; all cheeses, including cheddar, feta, farmer, goat, mozzarella, Parmesan; sour cream, whipping cream, half & half; yogurt, plain, or with low oxalate fruit.Fruits: Apples, avocados, cherries, cranberries, melons (cantaloupe, honeydew, watermelon), seedless grapes (red and green), peaches, plums.Vegetables: Asparagus, broccoli, cauliflower, cucumbers; cabbage, iceberg and Romaine lettuce; radishes, mushrooms, onions (yellow and white); chives; squash (zucchini, acorn, and yellow); red sweet peppers, turnips (root), water chestnuts.Beverages: Spring and filtered water, chamomille tea, ginger ale, beer, apple juice, apple cider.Chocolate: White chocolate.Grains: White and wild rice; barley.Herbs and Spices: Basil, cilantro, mustard, nutmeg, white pepper, saffron, tarragon, vanilla, salt.Condiments: Mustard, mayonnaise, vinegar.Nuts, Peas and Seeds: Coconut; black-eyed peas, green peas, and yellow split peas; flax seeds.Fats and Oils: All vegetable oils, including olive, canola, safflower, soy; margarine.Sweets and Sweeteners: Sugar (white), maple syrup, corn syrup, honey.VegetablesMost vegetables are naturally sodium-free or low in sodium; the average serving has about 2 g protein, according to the University of Pittsburgh Medical Center. Low-oxalate vegetables have less than 2 mg of oxalates per serving and include cabbage, chives, radishes, mushrooms, cucumber and cauliflower. Have no more than 2 to 3 servings per day of medium-oxalate vegetables, such as artichokes, asparagus and broccoli. Avoid high-oxalate vegetables with more than 10 mg oxalate per serving, which include legumes, eggplants, starchy vegetables and most greens such as spinach.FruitsAlmost all fruits are very low-sodium, which means they have less than 35 mg per serving, or sodium-free, with less than 5 mg per serving, according to the Produce for Better Health Foundation. They have less than 0.5 g protein, according to the University of Pittsburgh Medical Center. On a low-oxalate, low-sodium, low-protein diet, you can have bananas, cherries, grapes, melon and nectarines. Avoid or limit strawberries, cranberries, blackberries, raspberries, kiwis, tangerines, oranges, apples and pears.Unprocessed GrainsA serving of most starches provides about 3 g protein, and unprocessed grains are naturally low in sodium. Oatmeal, cornmeal and brown rice fit into a low-oxalate, low-sodium, low-protein diet because they are considered moderate-oxalate foods with 2 to 10 mg of oxalate per serving, according to the University of Pittsburgh Medical Center. Processed grains may be high in sodium, and yeast breads and grain-based desserts are top contributors of sodium to the typical American diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.FatsPure fats are free from sodium and protein, and most are low in oxalates, according to the University of Pittsburgh Medical Center. You can have margarine, mayonnaise, vegetable oils and low-sodium salad dressings. Palm oil, coconut oil and unsalted butter are low-oxalate, low-sodium and low-protein, but they are not healthy choices for your diet because they are high in saturated fat, which raises your LDL cholesterol levels and may increase your risk for heart disease.Most complete list from:http://roosclues.blogspot.com/2010/12/oxalate-levels-of-foods.htmlAll meat and animal products are low (eggs, milk, butter)Vegetables-LOW- alfalfa sprouts, avocado, arugula, asparagus (boiled), banana pepper, fresh basil, bok choy, broccoli (boiled), broccoli raab, cabbage (all kinds), cauliflower, chives, cucumber, daikon radish, garlic, kale (1/2 cup, boiled at least 6 min), kohlrabi, all lettuce, mung bean sprouts, mushrooms, mustard greens (boiled), onions, green peas (boiled), raw tomato, snow peas, sweet bell peppers (red, orange, yellow but NOT green), radishes, shallots, yellow summer squash, all winter squash (acorn, butternut, pumpkin, etc), turnip (steamed or boiled), wakame, water chestnut, watercress, zucchini, rutabaga (1/2 cup, boiled 1 hour)MEDIUM- artichoke (boiled), asparagus (steamed), Belgian endive, broccoli (steamed), Brussels sprouts, carrots (1/2 cup boiled), celeriac, collard greens (boiled), eggplant (high histamine!), fennel, grape leaves (one), green onion, jicama (peeled), kale (steamed 6 min), nori, olives, (5), red onion, green beans (vary- roma and runner are med cut and boiled, string are high?), snow peasHIGH- Anaheim peppers, green bell pepper, brocollini (steamed), carrots (raw or steamed), celery, chard, chicory, hearts of palm, parsnip, potatoes (red without skins and boiled are lowest), tomatillo (one is medium), many green beans (pole, French fillet), leeks, nopali cactus, okra, parsley, sugar snap peas, purslane, radicchio, sorrel, sweet potato, green tomatoes, canned tomatoes, yams (in US yams are sweet potatoes)Fruit-LOW- apples, apricot (one), billberry (can get as jam), cantaloupe, sweet cherries, cranberries, dates, fresh fig, green grapes, huckleberries, lemon, lychee, mango, melon, oranges, passion fruit, peaches, yellow plum (most plums are low, some are medium), golden raisins, strawberry (less than 10), watermellonMEDIUM- banana (half is low), Bosc pear, grapefruit (white), lime, papaya (1/4 cup), pears, pineapple (is high histamine), pomegranate, blueberries (1/2 cup), dried cranberries, dried cherries (1/3 cup), Italian prunes, tangerines, mandarins, nectarines, persimmonHIGH- Anjou pears, dried apricots, blackberries, clementines, elderberries, grapefruit (pink), Hachiya persimmons, pomegranate, raspberries, gooseberries, goji berries, kiwi, citrus zest, currants, concord grapes, dried figs, guavaLOW FRUIT (and other) JUICES- apple, apricot, blackcurrant, cranberry, cherry, white grape, grapefruit, lemon , lime, noni, orange, pineapple, red currant juice, aloe vera juice (great for soothing, healing GI tract)MEDIUM JUICE- carrot, coconut water, red grape, plum, pomegranateHIGH- Kerns apricot nectarSeeds, Nuts Beans, and GrainsLOW- chestnuts (canned or roasted), coconut (milk is medium), flax seed, pumpkin seed (1/4 cup), 1 T pumpkin or sunflower seed butter, macadamia nuts (5 or fewer), red lentils (boiled 30 min), white rice, wild rice, black-eyed peas, split peas (both green and yellow), cellophane noodles (GF), Ancient Harvest quinoa spaghetti (1/2 cup)MEDIUM- coconut milk, sunflower seed (1/4 cup), macadamia nuts (up to 25 nuts), pistachio (up to 25 nuts), pumpkin seeds (1/2 cup), walnuts (1/4 cup), popcorn (Orville Redenbockers is high), psyllium husks (1/2 cup), red kidney beans (1/2 cup), Tinkyada brown rice pasta, brown rice (1/2 cup), brown jasmine rice (1/2 cup), garbanzo beans (1/2 cup), lima beans, rice spring roll skins, millet (1/2 cup, boiled 30 min)HIGH- Arrowhead Mills brown basmati rice, adzuki beans, black beluga lentils, fava beans, hazelnuts, hemp milk, green lentils, navy beans, poppy seeds, quinoa, red beans, rice milk, white beans, GF oatsFlours and Baking-LOW- agave nectar, almond extract (pretty much all flavoring extracts), white chocolate, carob, coconut flour, guar gum, tapioca starch, baking soda, cornstarch, unflavored gelatin, rice starch, xylitol, stevia liquid (powder is high)MEDIUM- flax seed meal, potato starch (1/2 cup), sweet rice (mochi) flour (1/2 cup), green pea flour, chick pea (garbanzo) flour, pumpkin seed flour (1/2 cup), wild rice flour (1/2 cup)HIGH- arrowroot, brown rice flour, chestnut flour, Chatfields carob powder, carob chips, fava bean flour, millet flour, sorghum flour, stevia powder, white rice flour (especially Bobs Red Mill stone ground)Flavors, Spices, OtherLOW- vanilla, coconut oil (be careful- it kills bacteria, fungi, viruses and can cause die-off), olive oil, sesame oil (including toasted, great flavor), mace, maple syrup, mayonnaise, mustard, vinegar (high histamine), capers, chives, cilantro, ginger root, bay leaves, prepared horseradish, saffron, green herbs (dill, basil, oregano, rosemary, sage, thyme, tarragon, etc), white pepper (black pepper is high), nutmeg (up to 3 tsp), sweet paprika, parsley (dried, 1 tsp), Torani chocolate syrup, peanut oil, tabasco sauce (up to 2 T)MEDIUM- cardamom (1 tsp), cayenne (1 tsp), cinnamon (1/2 tsp), chili powder (1 tsp)HIGH- allspice, anise, black pepper, celery seed, clove (ground), coriander seed, cumin, curry powder, fennel seed, turmericTea, Beverages-LOW- chamomile, fennel, hibiscus (?), licorice, mint/peppermint, Kukicha twig tea, nettle, Ojibwa tea, pau darco tea, roibos (?), rose hip tea, senna tea, yerba mate (medium), wine (high histamine), coffeeThere is a lot of disagreement about black tea and green tea. It appears that if either is brewed very briefly, they may be medium oxalate, but if they are brewed longer they are high. This seems to vary quite a bit by brand of tea as well so I chose not to include either kind of tea here.