What foods contain oxalic acid? High Oxalate Food List and Health Tips
Oxalic acid is an organic acid naturally found in many plants, and excessive intake may be related to the formation of kidney stones. Understanding high oxalate foods can help you plan your diet appropriately and reduce health risks. The following is a list of high-oxalate foods and scientific suggestions that have been hotly discussed on the Internet in the past 10 days.
1. List of high oxalate food categories
| food category | Oxalic acid content (mg/100g) | represents food |
|---|---|---|
| Vegetables | 50-900 | Spinach, beet greens, okra |
| Nuts | 120-600 | Almonds, cashews, peanuts |
| Cereals | 30-300 | Wheat bran, brown rice |
| Fruits | 15-250 | Kiwi, blackberry, fig |
| Drinks/Condiments | 50-500 | Black tea, cocoa powder, sesame paste |
2. Controversial foods high in oxalic acid that have been hotly searched recently
1.spinach: Recently, the popularity of "light salad" has once again triggered discussions. Blanching can reduce 30-50% of oxalic acid.
2.almond milk: Popular as a plant-based milk substitute, but the oxalic acid content is 20 times that of milk.
3.Taro: Frequently seen in “low-fat staple food” recommendations on social platforms, the actual oxalic acid content reaches 300mg/100g.
3. Three key issues between oxalic acid and health
| question | scientific explanation | suggestion |
|---|---|---|
| Cause kidney stones? | May form only when urine is supersaturated with calcium oxalate | Daily water intake >2L can be diluted |
| Affect calcium absorption? | Oxalic acid combines with calcium to form an insoluble precipitate | Eat high-calcium foods and high-oxalate foods alternately |
| Need to be avoided altogether? | Healthy people don’t need extreme restrictions | Daily oxalate intake for patients with kidney stones should be <50mg |
4. 5 practical tips for reducing oxalate
1.Blanching treatment: Blanching green leafy vegetables in boiling water for 1 minute can remove more than 40% of oxalic acid.
2.Pair with high calcium foods: For example, if you eat spinach and tofu together, oxalic acid will precipitate in the intestine instead of being absorbed.
3.Control intake: Daily spinach should not exceed 200g, and nuts should not exceed 30g.
4.Choose low oxalate varieties: The oxalic acid content of purple sweet potato is only 1/3 of taro.
5.Supplement vitamin B6: Helps reduce oxalic acid synthesis in the body.
5. Precautions for special groups of people
1.kidney stone patients: Avoid drinking high-concentration oxalic acid drinks such as spinach juice and beetroot juice.
2.People with osteoporosis: Pay attention to the interval between high oxalate foods and calcium supplementation by more than 2 hours.
3.infants: It is not recommended to eat spinach puree before 8 months of age. You can choose broccoli with lower oxalic acid content.
Note: The data comes from the USDA Food Composition Database (2023 Edition) and related research in the Journal of Clinical Nutrition.
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