Foods High and Low in Oxalate
Anti-Nutrients
Oxalic acid that binds calcium, magnesium, and iron in the gut, reducing absorption. High in spinach, almonds, rhubarb. Relevant for kidney stone risk and mineral status. Cooking in water reduces levels significantly.
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Key takeaways
- Spices Poppy Seed has the highest measured oxalate level, at 1,620 mg per 100 g.
- Each entry carries a confidence grade and the studies it came from.
- A food not listed has not been measured, which is not the same as containing none.
Oxalate at a glance
- Foods measured
- 271
- Reported as
- mg per 100 g
- Data source
- Published research, cited per food
Highest measured levels
Lowest measured levels
Only foods with a published measurement appear here. A food missing from this list has not been measured, which is not the same as zero.
271 foods with measured values · compiled from published research · updated as the literature grows