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
- planting conditions,
- harvesting conditions, and
- measurement technique.
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.