Oxalate Facts

Oxalate Facts

Here are some Oxalate facts you may not know……

  • Did you know that rhubarb is the most concentrated source of oxalates.
    It contains between 450-650 milligrams in about 3-1/2 ounces.
  • Did you know that chocolate can also be a high source of oxalates?
    Did you know that the oxalate content in chocolate increases with the percentage of cocoa it contains.
    An average for 76% cocoa chocolate bars is approximately 250 milligrams per 3-1/2 ounces.
    However, this amount can nearly double in a chocolate bar that is 100% cocoa.

Here are the most concentrated high oxalate sources

They are all listed in terms of milligrams per 3-1/2 ounces

  • spinach (750-800 mg),
  • beet greens (600-950 mg),
  • almonds (380-470 mg),
  • Swiss chard (200-640 mg),
  • cashews (230-260 mg), and
  • peanuts (140-184 mg).

It is important to note that you will often find very different results in plant oxalate content.

Differences in oxalate content is also dependent on

  • varieties,
  • planting conditions,
  • harvesting conditions, and
  • measurement technique.

FYI
Leaves of plants usually contain higher oxalate levels than the roots, stems, and stalks.

Here are other medium concentration of oxalate-containing foods.

They are listed in milligrams of oxalate per 3-1/2 ounces.

  • other green leafy vegetables not found in the high-oxalate examples above (5-150 mg)
  • gooseberries (60-90 mg)
  • other berries, (10-50 mg)
  • lemon and lime peel (80-110 mg)
  • nuts (other than the high-oxalate nuts (40-350 mg)
  • legumes (10-75 mg)
  • black beans, navy beans and soybeans (50 mg or more)
  • lentils, split peas, black-eyed peas, and garbanzo beans (10 mg or less)
  • grain flours (40-250 mg) brown rice flour and brown rice pastas are among the lowest in oxalate content
  • pasta noodles made from grains (20-30 mg)
  • fruits and vegetables

-Okra 140-150 mg
-Parsley 100 mg.
-grapes 3-5 mg;
-plums 10 mg;
-pineapple 5 mg;
-collards greens 5-75 mg;
-celery 11-20 mg; and
-green beans 15 mg.

Note: lemon and lime juice (not the peel) are not only low in oxalates, but high in other organic acids called citrates.