Chop it up and mix it into your favorite stir fry. Yum! Bok Choyīok choy is a great way to mix up your veggies. Yet another surprising low oxalate green, greens such as mustard, turnip and collard greens are a great option!Ĭheck out this lower sodium traditional Southern Collard Greens recipe! Or, you can eat greens raw like this Mustard Greens Salad with Apples and Dill. Also, who doesn’t love a crunchy cabbage slaw on top of fish tacos? Mustard, Turnip and Collard Greens It is just so versatile! Sautéed cabbage is an excellent side dish for pretty much any entrée. I think cabbage is one of the most under-rated vegetables. Savoy, Napa and purple cabbage are all low oxalate. CabbageĪll kinds of cabbage are low in oxalate. Kale is a great low oxalate green substitute for spinach in salads and other recipes. Yep! Kale is surprisingly low in oxalate. It is a great source of fiber and water (which just happens to be critical for kidney stone prevention). Iceberg lettuce gets a bad rap for having no nutrition. It is the base of my Tomato & Mozzarella Salad! Iceberg Lettuce Romaine LettuceĬlassic and crunchy! I love to mix some romaine lettuce into my salads for that crunch. I even love to sauté arugula for about 1 minute to wilt it just a bit and mix it into scrambled eggs and omelets. It is one of my go-to toppings for avocado toast. Probably my favorite low oxalate green, arugula is tasty in salads or as a topping for pizza and flatbreads. Here is the good stuff! These are my favorite low oxalate greens for people who have high urine oxalate. So, I used a definition for low oxalate greens to be any green with 10mg or less of oxalate per serving. Ideally, by a Registered Dietitian who takes the amount of calcium and your other kidney stone risk factors into account.įor most people with high urine oxalate, I recommend an oxalate amount of around 100mg per day. Instead, the amount of oxalate that is right for you should be individualized to your 24-hour urine results. There isn’t an official amount of oxalate you should eat per day for a low oxalate diet. This is complicated by the fact that there isn’t an official definition of what a “low oxalate diet” is either. In fact, there is no definition or cut-off for what a low oxalate food is. There is no official definition of a low oxalate green. This is more than 40x higher than most other vegetables. ![]() ![]() So, it is important to know about them if you need a low oxalate diet.įor example, raw spinach has around 656mg oxalate per cup. However, these high oxalate greens are very high in oxalate. Honestly, the list of high oxalate greens is much shorter than the list of low oxalate greens. Learn more about all aspects of your diet that can impact calcium oxalate kidney stones. It is very important to know that oxalate is only a piece of the puzzle. If you do need a low oxalate diet, then choosing low oxalate greens is a key part of healthy eating for you! ( 1) A 24 hour urine test is the only way to know if your urine oxalate is high. In fact, the American Urological Association recommends that people with high urine oxalate limit how much oxalate they eat. Hint: the most common cause of calcium oxalate stones is high urine calcium, not high urine oxalate. Only people with high urine oxalate need to follow a low oxalate diet. In fact, not even everyone with oxalate kidney stones needs a low oxalate diet. Not everyone with kidney stones needs a low oxalate diet. I always like to add this (strong!) disclaimer to all of my information about low oxalate foods.
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