Calcium oxalate is a substance found in many vegetables, and it can be an irritant for people with certain conditions like kidney stones or gout. Some vegetables have more calcium oxalate than others, so you may want to cut back on those if you suffer from these conditions.
Vegetables low in calcium oxalate include asparagus, beets, broccoli, brussels sprouts, carrots and peas. Fruits that are low in calcium oxalate include strawberries, blueberries, raspberries and raspberries. Nuts that are low in calcium oxalates include almonds and walnuts.
Carrots are high in oxalates but still contain a good amount of vitamin A and other nutrients. They should be eaten sparingly because they can irritate the digestive system when consumed in large quantities due to their high fiber content.
Foods high in calcium but low in oxalates include salmon, tuna and sardines. Other foods that are rich in calcium include milk, yogurt and cheese which also have a low oxalate content compared to other dairy products such as milk chocolate which is high in oxalates due to its cocoa content.
Carrots are a great source of calcium and are low in oxalates. You can eat up to 2 pounds of carrots per day without worrying about increasing your risk of kidney stones.
Other vegetables that are low in oxalates include:
Beets
Green beans
Peas
Cauliflower
Celery
Here are some foods that are low in calcium oxalate:
Carrots: Carrots are high in vitamin A, which is good for your eyesight, and beta-carotene, which helps protect against cancer. They also contain a lot of fiber and potassium.
Celery: Celery is low in calories and very filling. It’s also high in vitamin C and contains small amounts of calcium, iron and potassium.
Broccoli: Broccoli contains lots of vitamin C and folate (folic acid). It also has lots of fiber and calcium, but not too much oxalate.
Kale: Kale is another leafy green vegetable that’s high in vitamins A and C as well as iron and potassium. It also contains some protein but not much oxalate at all!
Spinach: Spinach is another leafy green that has a lot of calcium but not so much oxalate (compared to other greens). It’s also high in iron, magnesium and potassium.
Low-oxalate vegetables and fruits:
Cauliflower
Broccoli (cooked)
Brussels sprouts (cooked)
Cabbage (cooked)
Sweet potatoes, yams and carrots (cooked)
Asparagus, green beans and peas (cooked)
Sauerkraut and pickles (raw)
Tomatoes and tomato sauce (raw or cooked)
Low-oxalate fruits:
Bananas (ripe)
Applesauce, dried apples and raisins (unsweetened)
Vegetables: Asparagus, broccoli, cauliflower, cucumber, eggplant, green beans, kale (and other leafy greens), leeks, lettuce (especially red and green leaf), mushrooms, radish sprouts and squash.
Fruits: Avocado (raw), banana (ripe), blueberries (fresh or frozen), cantaloupe (ripe) and cranberries (unsweetened).
Veggies and fruits are low in oxalates, but you need to eat a lot of them to get a significant amount of calcium from them.
Are carrots low oxalate?
Yes, carrots are low oxalate. They are also high in vitamin A, which is important for healthy eyesight, and beta-carotene, an antioxidant that may help prevent some cancers. One cup of raw carrots contains over 200% of the recommended daily intake (RDI) of vitamin A and 17% of the RDI for vitamin K.
The following foods are low in oxalates.
Foods high in calcium but low in oxalate
1. Carrots (cooked)
2. Cauliflower (cooked)
3. Spinach (cooked)
4. Broccoli (cooked)
5. Cabbage (raw)
6. Sweet potato (cooked)
7. Corn (cooked)
8. Beans and legumes (cooked)
Calcium is an essential mineral that is needed to maintain strong bones and teeth. Calcium also plays a role in muscle contraction, blood clotting, and other functions.
Calcium is found in many foods, including dairy products, leafy green vegetables such as spinach and kale, beans, nuts, seeds and tofu. Some foods are rich in calcium but high in oxalates (an organic compound that’s naturally present in many plant foods). For example, spinach contains lots of calcium but also lots of oxalates which can limit your body’s ability to absorb the calcium.
Low-oxalate foods are those that have less than 10mg of oxalates per serving. High-oxalate foods have more than 20mg per serving. If you eat low-oxalate foods together with high-oxalate ones or even just one or two servings of high-oxalate foods every day, it could increase the amount of oxalates you consume by too much for your body to handle.