Intolerance Checker
Oxalates
Oxalates: what it is, how it shows up, and which foods to be careful with.
What is it?
Oxalates bind to calcium in the kidneys and can form calcium-oxalate stones. If you're avoiding oxalates, limit salt (especially table salt) — high sodium increases urinary calcium excretion, raising stone-formation risk. High-oxalate foods: spinach, beetroot, rhubarb, almonds, cashews, chocolate, sweet potato, raw taro. Pair oxalate-rich foods with calcium (e.g. spinach + cheese) to bind oxalates in the gut before absorption.
Source: NIH Office of Dietary Supplements — Kidney Stones
Foods to avoid· 36
- Raw almond kernels→
- Almond butter→
- Almond flour→
- Almond Milk→
- Aubergine→
- Beet→
- Pará nut→
- Buckwheat flour→
- Cardamom→
- Cashew nut→
- Cocoa mass→
- Cocoa nibs→
- Cocoa powder→
- Cola beverage→
- Dairy-free chocolate→
- Dark chocolate→
- Goji→
- Hazelnut flour→
- Hazelnut→
- Lentils→
- Licorice→
- Peanut→
- Peanut spread→
- Pecan kernels→
- Cedar nuts→
- Pomegranate→
- Popcorn→
- Potato→
- Inca rice→
- Rhubarb→
- Soya bean→
- Soya flour→
- Spinach→
- Sweet potato→
- Taro→
- Indian saffron→
Eat in moderation· 28
- Almond cream→
- Almond yogurt→
- Beetroot juice powder→
- Blackcurrant→
- Buckwheat→
- Capers→
- Cassava→
- Chia seeds→
- Chickpea→
- Chocolate→
- Chocolate chips→
- Chorizo→
- Indian corn→
- Madras curry→
- Granola→
- Hazelnut spread→
- Lupin flour→
- Milk chocolate→
- Orange→
- Garden rocket→
- Rye→
- Sun-dried tomato→
- Tahini→
- Wheat→
+4 more
Low content· 110
- Acacia gum→
- Allspice→
- Amaranth→
- Apricot→
- Apricot canned→
- Artichoke→
- Heart of artichoke→
- Bamboo shoots→
- Banana→
- Beetroot red→
- Bell pepper→
- Black beans→
- Black tea→
- Blue cheese→
- Breadcrumbs→
- Camembert cheese→
- Carrot→
- Cashew cheese→
+92 more
713 more foods have been tested and pose no risk for this intolerance. Browse all foods →
Frequently asked questions
Which foods should you avoid with Oxalates?
Foods high in Oxalates include Raw almond kernels, Almond butter, almond flour, Almond Milk, aubergine, beet, Pará nut, buckwheat flour, and 28 more.
Which foods are moderate in Oxalates?
Foods with moderate Oxalates include Almond cream, Almond yogurt, Beetroot juice powder, blackcurrant, buckwheat, capers.
Which foods are low in Oxalates?
Foods low in Oxalates include acacia gum, Allspice, amaranth, apricot, apricot canned, artichoke. 713 more foods were tested with no significant Oxalates.
Check any product in seconds
Scan a barcode with the Yllo app to instantly see whether a product is a problem for your intolerance.
Get the Yllo app