Kidney Stone History, Avoid Vegetables Rich in Oxalic acid

Oxalic acid is a colourless, crystalline, toxic organic compound that is found in various vegetables and pulses. Its chemical formula is C2H2O4. The intake of oxalic acid affects calcium uptake inside body. When this organic compound combines with calcium, calcium oxalate is formed. Calcium oxalate is main component of kidney stone and has low solubility.

oxalic acid

The excess intake of high oxalate vegetables as well as proneness of body to form more stones in some individual can cause recurrent formation of kidney and urinary stones. In such cases, oxalate rich foods should be used less or avoided. The highest level of oxalate is found in amaranth, aroid or arum, goosefoot, buckwheat and wood sorrel family. Here is given list of such food items that are high in oxalate contents. This is not the complete list but some of the commonly eaten vegetables.

Foods with very high oxalate content (over 50 mg per serving): Spinach, Chaulai, Swiss chard, Soy milk, Soy burger, Other Soy products, Green gooseberries, Amaranth, Buckwheat, Wheat bran, Almonds, peanuts.

Foods with high oxalate (10-50mg per serving): Beans, Celery, Dandelion, potatoes, Kiwi, grapes, Beer, Beets, Blackberries, Black and red raspberries, Blueberries, Chocolate, Eggplant, Parsley, Tea, Tofu, Tomato soup


Serving size

Approximate Oxalic acid content

Beet greens, cooked

½ cup

916 mg

Spinach, cooked

1/2 cup

750 mg


100 gm

770 mg

Beets, cooked

1/2 cup

675 mg

Chard, Swiss, leaves cooked

1/2 cup

660 mg

Beets, pickled cup


500 mg


100 grams

300 mg

Dandelion greens, cooked

1/2 cup

246 mg

Okra, cooked

8-9 pods

146 mg

Potatoes, sweet, cooked

1/2 cup

141 mg

Turnip greens, cooked

1/2 cup

110 mg

Carrots, cooked

1/2 cup

45 mg

Although lots of green leafy vegetables, pulses and certain other food items contain oxalates in more or less amount, but mainly consumption of only certain oxalate-containing foods is likely to significantly increase urinary oxalate and stone formation. One such group is spinach, rhubarb, beets, nuts, chocolate, wheat bran, strawberries, peanuts, almonds, and tea. But every study has not found tea to significantly increase urinary oxalate.

If a person has history of kidney stones formation, and genetic prone to such condition than he/she must try to avoid high oxalate foods.

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