OxalateGuard
OxalateGuardTry Free
On The Border logo

On The Border Oxalate Guide

13 menu items analyzed for oxalate content

4 Safe5 Caution4 Avoid

These are estimates based on typical preparations and standard recipes. Actual oxalate values may vary based on specific preparations, seasonal ingredients, and regional menu differences. Always check with your server about specific ingredients.

Likely Safe Options

Low oxalate — generally kidney-friendly choices

Chicken Caesar Salad

Likely Safe~1mg (1–2mg range)

Key Ingredients

Caesar dressing 0.9mggarlic 0.3mglemon juice 0.1mg

Black Beans

Likely Safe~10mg (6–15mg range)

Key Ingredients

black beans 7.7mgcumin 2.0mggarlic 0.2mgonion 0.1mg

Mexican Rice

Likely Safe~14mg (9–21mg range)

Key Ingredients

white rice 7.2mgtomato 2.8mgcumin 2.0mgchili powder 1.8mgonion 0.2mg

Chips & Salsa

Likely Safe~16mg (9–23mg range)

Key Ingredients

tortilla chips 7.2mgsalsa 4.0mgtomatoes 3.1mgcilantro 0.5mgjalapeño 0.4mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

Tortilla Soup

Check Sides~24mg (10–49mg range)

Key Ingredients

cheese 11.4mgtortilla strips 10.2mgavocado 2.8mg

House Salad

Check Sides~27mg (11–53mg range)

Key Ingredients

tortilla strips 10.2mgmixed greens 8.0mgtomatoes 7.1mgdressing 0.8mgcucumbers 0.6mg

Refried Beans

Check Sides~39mg (16–79mg range)

Key Ingredients

pinto beans 25.1mgcheese 14.3mg

Border-Style Loaded Baked Potato Soup

Check Sides~45mg (27–67mg range)

Key Ingredients

potatoes 43.7mggreen onions 0.8mg

Queso

Check Sides~46mg (19–93mg range)

Key Ingredients

cheese 45.6mgjalapeño 0.7mgonion 0.1mg

Best to Avoid

High oxalate — consider safer alternatives

Sizzling Apple Crisp

High Risk~74mg (44–111mg range)

Key Ingredients

cinnamon 33.6mgoats 16.0mgwheat flour 10.0mgcaramel sauce 8.0mgapple 4.0mg

Churros

High Risk~182mg (109–273mg range)

Key Ingredients

cocoa powder 71.9mgwheat flour 60.0mgcinnamon 50.4mg

Chocolate Turtle Brownie

High Risk~193mg (116–289mg range)

Key Ingredients

cocoa powder 119.8mgchocolate sauce 34.0mgwheat flour 25.0mgcaramel sauce 8.0mgpecan 6.2mg

Sopapillas

Choose Another~400mg (240–600mg range)

Key Ingredients

cinnamon sugar 336.0mgcinnamon 33.6mgflour 30.4mg

Track Your Meals at On The Border

Log what you eat, track your daily oxalate intake, and get personalized guidance for kidney stone prevention.

Get Started Free

Visiting a different restaurant?

Snap a photo of any menu and get instant oxalate analysis for every dish.

Try It Free

Related Articles

Lifestyle

How to Eat Low-Oxalate at Any Restaurant

A practical guide to navigating restaurant menus when you're following a low-oxalate diet for kidney stone prevention.

8 min
Food Guides

Bob Evans Low-Oxalate Guide: What to Order (and What to Skip)

A kidney stone former's complete guide to eating at Bob Evans. Country comfort food that's surprisingly safe — when you know the rules.

6 min

Looking for other restaurants?

Browse all restaurant guides