🔴 Oxalate Avoid × 🌱 Plant-Based
28 foods that are Oxalate Avoid AND Plant-Based. 655 other Oxalate Avoid foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 28 foods
📐 Avg oxalate: 363.6 mg/serving
📏 Range: 100.0-1990.0 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 **Watch for high-risk items.** 28 foods (100%) are in the avoid category (100+ mg oxalate per serving). These stand out and deserve special attention. Check individual food pages for exact numbers.
2 **Big oxalate range.** The spread is 100 to 1990 mg per serving — a 1890 mg difference. Best pick: **Beet Powder** (100 mg). Most caution needed: **Juice** (1990 mg).
3 **High average oxalate.** The mean is 363.6 mg per serving. These foods tend toward the higher end — proceed with caution and check individual values.
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.** 8 foods (38%) 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 "🔴"} Beet Powder
100 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cereal
103 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cereals
105 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Good King Henry
110 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pomegranate
110 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
114 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
115 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cactus
131 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Juice
164 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Almonds =
165 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Taro Leaves
183 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
197 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nopal (Prickly Pear)
226 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Good King Henry
228 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
237 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Huazontle (Aztec broccoli)
263 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Star Fruit or Carambola
269 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
293 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sorrel
303 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sorrel
405 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
420 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Juice
485 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spinach
493 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Juice
496 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Mangold or Spinach beet
590 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Swiss Chard
594 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rhubarb
1293 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Juice
1990 mg / serving
Avoid
❓ Frequently Asked Questions
What does it mean when a food is both Oxalate Avoid and Plant-Based?
It means the food belongs to both categories — it's a oxalate-avoid AND meets the Plant-Based criteria. For kidney stone patients, this gives you two angles to evaluate: is this food right for your diet? and how it fits a plant-based diet. The foods listed below all satisfy both conditions, making this a focused set of 28 items.
Are Oxalate Avoid foods that are Plant-Based safe for kidney stones?
The short answer: some are, some aren't. 0% of the foods in this intersection fall in the safe range. The rest need more attention. The key is picking the right specific foods — check the verdict indicator on each card below.
How should I use this Oxalate Avoid × Plant-Based breakdown?
Filter first by verdict: 🟢 safe foods are suitable for daily eating. For 🟡 caution foods, aim for smaller portions and less frequent consumption. For 🔴 avoid foods, look for lower-oxalate substitutes in the same Oxalate Avoid category if possible.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
You want **Beet Powder** — just 100 mg oxalate per serving. For comparison, the average in this intersection is 363.6 mg. Other great low-oxalate choices: **Cereal**, **Cereals**, **Good King Henry**.
🔗 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.