Oxalates

This list was adapted from the Low Oxalate Cookbook published by The Vulvar Pain Foundation. This cookbook is a necessity for anyone following the low oxalate diet. It includes recipes, tips, guidelines, and other information about low oxalate eating. You can contact The VPF at: The Vulvar Pain Foundation, P.O. Drawer 177, Graham, NC 27253

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Foods marked with * may cause irritation although they are not high in oxalate. It may be best to avoid these at first. If a food has been listed as both low and medium in different tests, it is listed only in the medium group. If a food has been listed as both medium and high in different tests, it is listed in the medium group and indicated by the notation “(?high)” as well as being listed in the high group. Foods with double question marks (i.e. ?Pumpkin?) have not been tested, but anecdotal evidence seems to imply oxalate content or irritation potential.

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You may want to eat only low oxalate foods at first until your symptoms begin to improve. Then, you can add medium oxalate foods one at a time, eating a small amount three days in a row. If your pain does not increase, you may add that food to your diet as a medium oxalate food.

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Eat only two servings a day from the medium group. All servings are 1/2 cup unless otherwise indicated. It is not a good idea to try to eliminate all oxalate from your diet because your body will just manufacture more. Moderate consumption is necessary. Of course, you must eliminate the high oxalate foods from your diet completely.

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LOW OXALATE LEVELS

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Beverages:

• Barley water

• Beer, bottled*

• Cider

• Colas: Coke*, Coca-Cola*, Pepsi-Cola*

• Distilled alcohol*

• Fruit juices (4 oz): Apple, Grapefruit*, Lemon*, Lime*, Pineapple

• Gingerale (Schwepp’s)

• Kukicha twig tea

• Lemonade or limeade (made without peel)*

• Milk

• Sodas: Minute Maid orange*, Root beer (Barq’s and A&W)

• Bigelow herbal teas (hot, brew time 4 min): Cranberry Apple, Cozy Chamomile, Purely Peppermint, Apple & Spice, Chamomile Mint, Cinnamon Orange, Hibiscus & Rose Hips

• Iced Teas (brew time 10 min): Red Raspberry, Tahitian Breeze, Perfect Peach, Raspberry Royale

• Water

• Wine – port, red, rose, dry sherry, white*

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Dairy:

• Butter

• Buttermilk

• Cheese

• Yogurt: Natural, nonfat, plain, Dannon Fruit-on-the-Bottom yogurts (except orange)

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Fats:

• Butter

• Margarine

• Mayonnaise (Heintz)

• Salad dressing

• Vegetable oils

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Fruits:

• Apples, peeled

• Avocado

• Cherries, bing and sour

• Cranberries, canned (Ocean Spray)*

• Grapes: Thompson seedless, green, Red

• Lemons*

• Lemon juice (1 cup)*

• Lime juice (1 cup)*

• Mangoes

• Melons: Cantaloupe, Casaba, Honeydew, Watermelon

• Nectarines

• Papaya, Hawaiin

• Raisins, golden

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Grains:

• Cornflakes (Kellog’s)

• Cornstarch (1 tbsp)

• Egg noodles

• Rice, white and wild

• Rye bread

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Condiments:

• Basil, fresh (1 tsp)

• Chives

• Dill

• Mustard, Dijon (1 tbsp)

• Nutmeg, dry (1 tsp)

• Oregano, dried (1 tsp)

• Salt

• Vanilla extract

• Vinegar*

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Legumes, Nuts, Seeds:

• Coconut

• Lentils

• Water chestnuts

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Meats:

• Bacon (up to 9 strips)

• Beef

• Chicken

• Corned beef, canned

• Eggs

• Fish, haddock, plaice, and

• flounder

• Ham

• Hamburger

• Lamb

• Pork

• Turkey

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Other Foods:

• Carob

• Gelatin, unflavored (Knox)

• Vinegar, apple cider*

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Sweets:

• Corn syrup (Karo) (1 tbsp)

• Honey (1 tbsp)

• Jellies, jams, or preserves made with low and medium fruits (1 tbsp)

• Maple syrup, pure (1 tbsp)

• Sugar

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Vegetables:

• Acorn squash

• Alfalfa sprouts

• Cabbage, white

• Cauliflower

• Cucumbers, peeled

• Green peas, frozen

• Lettuce, iceberg (1/2 cup)

• Mung bean sprouts

• Pepper, red

• Turnips, roots

• Zucchini squash

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MEDIUM OXALATE LEVELS

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Beverages:

• Beer: Budweiser 12 oz*, draft Beer12 oz*, stout Guiness12 oz*

• Coffee*

• Fruit juice (4 oz): Cranberry*, Grape, Orange*, Tomato*, Orangeade (4 oz)*

• Tea: rosehip, Bigelow herbal teas (hot, brew time 4 min) Lemon & C, Spearmint

• V-8 Juice*

• Wine, Beaujolais*

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Fruits:

• Apples

• Apricots

• Berries (1/4 cup)

• Blackberries

• Blueberries

• Dewberries

• Red raspberries

• Currants, black

• Cherries, red sour

• Cranberries, dried*

• Grapefruit*

• Grapes

• Oranges*

• Peaches, Alberta

• Peaches, Hiley, Stokes, canned

• Pears, Bartlett

• Pineapple, Sainsbury, canned and Pineapple chunks (Dole)

• Plums, green or golden

• Gage, Damson

• Prunes, Italian

• Tangerines (?high)*

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Grains:

• Bagel (1 medium (Lender’s)

• Barley, cooked

• Bread, white (2 slices)

• Corn tortilla (1 medium)

• Cornbread

• Cornmeal, yellow (1 cup dry)

• Cornstarch (1/4 cup)

• English muffin, white

• Macaroni, cooked

• Oatmeal (¼ cup) (?high)

• Rice, brown

• Saltine or soda crackers (16)

• (Zesta by Keebler)

• Spaghetti and Spaghetti in tomato sauce*

• Vanilla Wafers (25) (Nabisco)

• Wheat or plain flour

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Condiments:

• Basil, fresh (1 tbsp)

• Cinnamon (1 tsp)

• Dill (1 tbsp)

• Ginger, raw, sliced (1 tsp)

• Malt, powder (1 tbsp)

• Mustard, Dijon (1/2 cup)

• Nutmeg (1 tbsp)

• Pepper (1 tsp)

• Soy sauce (?high)

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Legumes, Nuts, and Seeds:

• ?Cashews?

• Garbanzo beans, canned (1/4 cup)

• Lima beans

• Split peas, cooked

• Sunflower seeds, hulled, dry roasted (1 oz) (?high)

• Tofu, raw firm (?high)

• ?Walnuts?

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Meats:

• Bacon (10 or more slices)

• Kidney, beef

• Liver

• Sardines

• Other foods:

• Malt (1 tbsp)

• No fat ranch dressing (Marzetti’s)

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Sweets:

• Sponge cake (1 slice)

• Preserves, strawberry (1 tbsp)

• Marmalade (1/4 cup)*

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Vegetables:

• Asparagus

• Artichokes

• Brussel sprouts

• Broccoli

• Carrots

• Corn (sweet, white, or yellow)

• Cucumber (1 medium)

• Garlic

• Green beans, snap, or runner beans (?high)

• Kohlrabi

• Lettuce: butter, iceberg (1 cup)

• Mushrooms

• Mustard greens

• Onions

• Peppers, green (1/2 medium)

• Potato chips (50) (Wise Original)

• Potatoes, white, russet, Idaho (1/3 cup) (?high)

• Potato salad (1/4 cup)

• Radishes

• Snow peas

• Tomato, fresh* and Tomato sauce, canned (1/4 cup)*

• Vegetable beef soup* (Campbell’s)

• Watercress

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HIGH OXALATE LEVELS

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Beverages:

• Beer – lager draft, Tuborg, Pilsner

• Chocolate milk

• Cocoa

• Juices containing berries high in oxalates

• Ovaltine

• Tea, black, Indian; Bigelow herbal teas (hot, brew time 4 min) Apple Orchard, Fruit & Almond, I Love Lemon, Mint Medley, Orange Spice, Perfect Peach, Red Raspberry, Specially Strawberry, Sweet Dreams, Take-A-Break, Orange & C

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Fruits:

• Blackberries

• Blueberries

• Grapes, Concord

• Currants, red

• Dewberries

• Figs, dried

• Gooseberries

• Kiwi

• Lemon peel

• Lime peel

• Orange peel

• Raspberries, red and black

• Rhubarb

• Strawberries

• Tangerines

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Grains:

• Bread, whole wheat

• Cheerios (1 cup)

• Graham crackers

• Graham flour

• Grits, white corn

• Kamut

• Popcorn (4 cups, popped Orville Redenbacher)

• Soybean crackers

• Spelt

• Stone ground flour

• Wheat bran

• Wheat germ

• Whole wheat flour

• Yellow Dock

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Condiments:

• Cinnamon, ground (1½ tsps or more)

• Pepper (in excess of 1 tsp per day)

• Ginger (1 tbsp)

• Soy sauce

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Legumes, Nuts, and Seeds:

• Beans, green, waxed, dried

• Baked beans in tomato sauce, canned

• Nuts

• Peanuts

• Pecans

• Garbanzo beans, canned

• Peanut butter

• Sesame seeds

• Soybean curd (tofu)

• Sunflower seeds

• ?All soy products?

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Other foods:

• Chocolate, plain

• Cocoa, dry powder

• Ovaltine, powder

• Sweets:

• Fig Newtons

• Fruitcake (1 slice)

• Marmalade

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Vegetables:

• Beets – tops, roots, greens

• Celery

• Collards

• Dandelion greens

• Eggplant

• Escarole

• Green beans, snap, pod, runner

• Kale

• Leeks

• Okra

• Parsley

• Parsnips

• Peppers, green

• Pokeweed

• Popcorn (4 cups, popped (Orville Redenbacher)

• Potatoes, sweet

• ?Pumpkin?

• Rhubarb

• Rutabagas

• Sorrel

• Spinach

• Squash, yellow, summer

• Swiss chard

• Tomato sauce, canned

• Turnip greens

• Watercress

• Yams

• ?Pesticides?