Unfortunately, oxalate is found in healthy plant foods. What can become confusing for some patients is that they have already been put on dietary restrictions because of other medical conditions (i.e. heart related problems, diabetes, blood pressure). You may have been told by another physician to, "eat a diet low in fat and sugar but rich in vegetables." What now? The key to diets is: everything within moderation. If you have been told to watch your oxalate intake then remember to cut back on the portion size of the high oxalate containing foods and the number of times a day or week you are eating these foods. Here and there you will indulge, and when you do, make sure you flush out the extra oxalate with an added 8 oz glass of water - before and after your treat!

Below is the most comprehensive oxalate content list available. Find your favorite beverages and foods and eat or drink them only in moderation. Sometimes high oxalate containing foods are found within a food. A good example of this is sausage. Generally, sausage contains a lot of pepper, and pepper has a high oxalate content.

All foods/beverages are reported by the milligram of oxalate/100gm.
Foods containing between 5-50 mg should be eaten in moderation (no more than a 4 oz serving/day).