🍎 Fruits × 🌱 Plant-Based
103 foods that are Fruits AND Plant-Based. 580 other Fruits foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 103 foods
📐 Avg oxalate: 22.0 mg/serving
📏 Range: 0.0-1293.0 mg
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
🔍 Key Insights
1 **Mostly safe territory.** 93 out of 103 foods (90%) in this intersection fall in the safe oxalate range (under 25 mg per serving). That's good news — you have plenty of low-oxalate options here.
2 **Big oxalate range.** The spread is 0 to 1293 mg per serving — a 1293 mg difference. Best pick: **Lychee or Litchee** (0 mg). Most caution needed: **Rhubarb** (1293 mg).
3 **Low average oxalate.** The mean across all 103 foods is 22.0 mg per serving — solidly in the safe zone. You can build meals around these foods with confidence.
4 **Sodium alert.** 1 foods in this intersection are high in sodium (460+ mg/100g). Excess sodium increases urinary calcium — a known kidney stone risk factor. Check sodium levels alongside oxalate when choosing.
5 **Calcium benefit.** 4 foods (8%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.
🍽️ Foods in This Intersection
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lychee or Litchee
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grape Seed Extract
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coconut oil
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grapeseed oil
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kumquat
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lemon
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Papaya
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nuts
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rhubarb Extract (Siberian)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apple
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apple
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pear
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peach
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Plum
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cherries
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grapes
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grapefruit
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kiwi
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pineapple
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pomegranate arils
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mango
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Guava
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lychee
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Olives
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Olives
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coconut aminos
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tapioca
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Clementine
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tangerine
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Persimmon
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Star fruit (carambola)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Dragon fruit
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jackfruit
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Longan
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apple
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pineapple
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cantaloupe
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Blackberries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cranberries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Raspberries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Plantain
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Currants
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Prunes
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cranberries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Blueberries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mango
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pineapple
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Banana chips
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apples
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coconut flakes
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coconut flakes
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Dolmas (stuffed grape leaves)
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grapes
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peaches
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Plums
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bars
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Coconut
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Lime
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pears
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apple
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Berries
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bars
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cookies
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} cookies
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bananas
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Figs
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grapes
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Olives
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Muscadine grape seed
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Blackberry
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grape leaves
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Avocado
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mango
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pineapple
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Jellies
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Olives
11 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apricot
12 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Persimmons
13 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Orange
14 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Figs
15 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Oranges
18 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Persimmons
19 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Apricots
20 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Currants
21 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Currants
22 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Enteral Nutrition Formula
26 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Kiwi
27 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Prunes
30 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
31 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Enteral Nutrition Formula
33 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices Lemon Myrtle
49 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chips
61 mg / serving
Caution
❓ Frequently Asked Questions
What does it mean when a food is both Fruits and Plant-Based?
It means the food belongs to both categories — it's a fruit AND meets the Plant-Based criteria. For kidney stone patients, this gives you two angles to evaluate: Can you eat this fruit freely? and how it fits a plant-based diet. The foods listed below all satisfy both conditions, making this a focused set of 103 items.
Are Fruits foods that are Plant-Based safe for kidney stones?
It depends on the specific food. In this intersection of 103 foods, 93 are rated Safe (under 25 mg/serving), 8 are Caution (25-99 mg/serving), and 2 are Avoid (100+ mg/serving). Browse the food cards below to find the safe options — they're marked with 🟢.
How should I use this Fruits × Plant-Based breakdown?
Start by scanning the safe foods (🟢) — these are your staples. Then note which foods are in the caution or avoid zones so you know what to moderate. If you're meal planning, build around the lowest-oxalate options in this intersection and pair them with calcium sources (yogurt, milk, cheese) to blunt oxalate absorption.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
The lowest-oxalate option in this intersection is **Lychee or Litchee** at 0 mg per serving (1 cup). That's well within the safe range. Other top low-oxalate picks include **Herbs and Spices**, **Herbs and Spices**, **Grape Seed Extract**. These are your best bets for daily consumption.
🔗 Related Tags
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.