High Oxalate Foods Chart. Oxalate (oxalic acid) content of 750+ foods, with numbers from university and government sources. Based on research from 2008 and revised as new figures become available, this report divides foods into very high, high, medium, and low levels of oxalates according to serving size.
But some foods have much more than others. Dark green vegetables, such as spinach. You should eat no more than three of these foods per day.
View our list of over 600 foods & their oxalate levels high oxalate foods and drinks (over 10mg per serving)
Foods can vary from negligible amounts to moderately high. Foods that are high in oxalates should be avoided because they can make your symptoms worse! Dark green vegetables, such as spinach. Black tea, all chocolate drinks (hot cocoa, chocolate milk, hot chocolate), instant coffee, soy products (soy milk and soy yogurt), nut milks like almond milk and fruit juices made with high oxalate fruits are rich in oxalate so it is best to avoid them completely.
