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Ketovore · Oxalate reference

Know the oxalate load of every food.

Estimated dietary oxalate for 1,693 foods — rated per serving, from eat-freely to limit. Built for low-oxalate and kidney-stone-aware eating.

Start here

Browse by oxalate level

The fastest way in — every food is rated per serving.

Eat freelyLow< 10 mg / serving617 foodsCodMCT oilPorkEveryday-fineModerate10 – 25 mg / serving608 foodsHorned MelonAvocadoEndivePortion-awareHigh25 – 50 mg / serving237 foodsHorse GramWinged BeanCluster BeanLimit / occasionalVery high> 50 mg / serving231 foodsTempehBaked beansCassava
By food group

Browse by category

Each bar shows how that group splits across the four levels — so you can see where the spikes hide.

Vegetables553
Mixed range
Root vegetables265
Runs high
Grains251
Mixed range
Leafy greens209
Runs high
Legumes122
Runs high
Animal foods100
All low
Fruits52
Mixed range
Seeds39
Mixed range
Dairy37
All low
Baked goods16
Mixed range
Nuts13
Runs high
Herbs12
All low
Beverages8
Mixed range
Sweets7
Mixed range
Berries5
Mixed range
Fats and oils4
All low
Low <10 mgModerate 10–25High 25–50Very high >50 · per serving
Eat freely

Lowest-oxalate foods

Staples you can lean on without counting.

Cod~0 mg3 ozMCT oil~0 mg1 tbspPork~0 mg3 ozBeef~0 mg3 ozPate~0 mg1 ozBeef steak~0 mg4 oz cooked steak (113g)Elk~0 mg3 ozBrie~0 mg1 ozBone broth~0 mg1 cupButter~0 mg1 tbspMilk~0 mg1 cupcheddar blend cheese~0 mg1/4 cup shredded (28g)
Limit these

Highest-oxalate foods

Worth knowing before they add up.

Rhubarb~1049 mg1 cup dicedStar fruit~455 mg1 fruitPurslane~391 mg1 cup rawTofu~346 mg1/2 cupSoybeans~333 mg1/2 cupSweet potato~312 mg1 mediumBeet greens~232 mg1 cup rawSwiss chard~232 mg1 cup rawSpinach~225 mg1 cup rawBuckwheat~223 mg1 cup cookedSorrel~200 mg1 cup rawCollard greens~162 mg1 cup raw

Frequently asked

What is a low-oxalate diet?›
A low-oxalate diet limits foods high in dietary oxalate — often to lower the risk of calcium-oxalate kidney stones. Many plans aim for roughly 40–50 mg of oxalate per day.
Which foods are highest in oxalate?›
The most oxalate-dense foods include rhubarb, spinach, purslane, sorrel, Swiss chard, beet greens, almonds and star fruit — one serving can top a whole day’s budget.
Which foods have no oxalate?›
Meat, fish, eggs and most dairy contain virtually no oxalate. Among plants, cucumber, iceberg lettuce, cauliflower, cabbage and mushrooms are very low.
How much oxalate is high per serving?›
This database rates every food per serving: low under 10 mg, moderate 10–25 mg, high 25–50 mg, and very high over 50 mg.
Are these oxalate values exact?›
No — they’re estimates from published references and community scans. Oxalate varies with variety, soil, ripeness and preparation, so treat every number as a guide, not a lab or medical value.

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Oxalate estimates, not medical advice. A low-oxalate reference for keto and carnivore eaters. Figures are estimates and vary by variety and preparation.

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