Oxalate Food List
Now that you have an understanding of what oxalates are, how they can cause or aggravate IC (see Hyperoxaluria and IC), and how they can be absorbed in excess into the body (see The Cause), the next step is to look at the levels of oxalates in food.
Oxalates can be found in all vegetables, fruits, nuts, grains and legumes. However the amount of oxalates in each food item varies greatly, from very low to very high. Below is a table to give you a basic overview of the level of oxalates in various foods.
NOTE: Unprocessed meat, fish and eggs contain negligible amounts of oxalate so are not included in the table. However, eating large quantities of meat can cause the body to make its own oxalates so this should be avoided. Rice may also need to be avoided or eaten in moderation due to the high level of inorganic arsenic it contains. Details of this can be found below the table.