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Low-Oxalate Food Swaps

Simple substitutions that dramatically reduce oxalate intake without sacrificing taste or nutrition

Why Food Swaps Matter

You don't have to completely avoid your favorite foods. The best swaps offer 50-90% oxalate reduction with minimal compromise. Swapping just 2-3 high-oxalate foods can cut your total daily intake in half.

Fruit

Instead of
Indian gooseberry (amla)
1671.8mgper 1 medium
Try instead
Grapefruit (Raw)
0mgper 1 medium
100% reduction(1671.8mg less oxalate)
Instead of
Indian gooseberry (amla)
1671.8mgper 1 medium
Try instead
Lychee or Litchee, fresh
0mgper 1 cup
100% reduction(1671.8mg less oxalate)
Instead of
Indian gooseberry (amla)
1671.8mgper 1 medium
Try instead
Peaches
0mgper 1 fruit
100% reduction(1671.8mg less oxalate)
Instead of
Rhubarb, stewed or canned
799.2mgper 1/2 cup
Try instead
Cranberries Dried Sweetened
0.6mgper 1/4 cup
100% reduction(798.6mg less oxalate)

Grain

Instead of
Amaranth
1209.4mgper 1/2 cup cooked
Try instead
Rice flaked
0mgper 1/2 cup cooked
100% reduction(1209.4mg less oxalate)
Instead of
Amaranth
1209.4mgper 1/2 cup cooked
Try instead
Beef, corned, Fray Bentos (Canned)
0mgper 4 oz
100% reduction(1209.4mg less oxalate)

Vegetable

Instead of
Spinach
873mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(870.1mg less oxalate)
Instead of
Spinach
873mgper 1/2 cup cooked
Try instead
Kale
4mgper 1 cup chopped
100% reduction(869mg less oxalate)
Instead of
Spinach (Egyptian)
786.6mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(783.7mg less oxalate)
Instead of
Sweet potato leaves (Raw)
767mgper 1 medium
Try instead
Potato White deep fried
35.8mgper 1/2 cup
95% reduction(731.2mg less oxalate)
Instead of
Sweet potato leaves (Raw)
767mgper 1 medium
Try instead
Carrots, boiled, steamed or canned
9.4mgper 1/2 cup
99% reduction(757.6mg less oxalate)
Instead of
Spinach, cooked
755mgper 1/2 cup
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(752.1mg less oxalate)
Instead of
Spinach sauteed
720mgper 1/2 cup
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(717.1mg less oxalate)
Instead of
Spinach, Long-standing, round (Boiled)
702mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(699.1mg less oxalate)
Instead of
Spinach cooked boiled drained wo/ Salt
675.9mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(673mg less oxalate)
Instead of
Spinach steamed
675mgper 1/2 cup
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(672.1mg less oxalate)
Instead of
Spinach beet, Beet Perpetual (Boiled)
622.8mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
100% reduction(619.9mg less oxalate)
Instead of
Swiss Chard, Red or green, boiled and steamed
597.5mgper 1/2 cup, chopped
Try instead
Collard Greens boiled
20.9mgper 1/2 cup
97% reduction(576.6mg less oxalate)
Instead of
Swiss chard (Egyptian)
580.5mgper 1/2 cup cooked
Try instead
Collard Greens boiled
20.9mgper 1/2 cup
96% reduction(559.6mg less oxalate)
Instead of
Taro leaves
576.8mgper 1 medium
Try instead
Radishes, French Breakfast (Raw)
0mgper 1 medium
100% reduction(576.8mg less oxalate)
Instead of
Spinach, fresh or frozen, boiled or steamed
493.3mgper 1/2 cup
Try instead
Bok Choy, leaves
2.9mgper 1 cup
99% reduction(490.40000000000003mg less oxalate)
Instead of
Swiss chard leaves
473mgper 1/2 cup cooked
Try instead
Collard Greens boiled
20.9mgper 1/2 cup
96% reduction(452.1mg less oxalate)
Instead of
Beets
467.3mgper 1/2 cup
Try instead
Carrots, boiled, steamed or canned
9.4mgper 1/2 cup
98% reduction(457.90000000000003mg less oxalate)
Instead of
Beets
467.3mgper 1/2 cup
Try instead
Radishes, French Breakfast (Raw)
0mgper 1 medium
100% reduction(467.3mg less oxalate)
Instead of
Swiss Chard boiled
457.6mgper 1/2 cup
Try instead
Collard Greens boiled
20.9mgper 1/2 cup
95% reduction(436.70000000000005mg less oxalate)
Instead of
Spinach, frozen, boiled, drained
450mgper 1/2 cup cooked
Try instead
Bok Choy, leaves
2.9mgper 1 cup
99% reduction(447.1mg less oxalate)
Instead of
Sweet potato leaves (Boiled 3 min)
442mgper 1 medium
Try instead
Carrots, boiled, steamed or canned
9.4mgper 1/2 cup
98% reduction(432.6mg less oxalate)
Instead of
Sweet potato leaves (Boiled 3 min)
442mgper 1 medium
Try instead
Potato White deep fried
35.8mgper 1/2 cup
92% reduction(406.2mg less oxalate)

Legume

Instead of
Bean
465.7mgper 1/2 cup cooked
Try instead
Peas (Canned, Smedley's)
0.9mgper 1/2 cup cooked
100% reduction(464.8mg less oxalate)
Instead of
Bean
465.7mgper 1/2 cup cooked
Try instead
Legumes
0mgper Protein
100% reduction(465.7mg less oxalate)

Tips for Making Swaps Work

1
Start with one swap at a time
Pick the one or two highest-oxalate foods you eat regularly and swap those first.
2
Adjust recipes as needed
Some swaps work 1:1 in recipes, while others need minor adjustments. Experiment to find what works.
3
Focus on your favorites
If you have spinach salads daily, that swap makes a huge difference. Rarely eat beets? Skip that one.
4
Combine with cooking methods
Boiling the lower-oxalate alternative can reduce oxalates even further.
Learn oxalate-reducing cooking methods

Explore More Resources

Low-Oxalate Foods
Safe food database
Cooking Methods
Reduce 30-87% by cooking
Diet Guide
Complete prevention plan

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