🟢 0-5 mg Oxalate in Dairy & Eggs — 77 Foods
Dairy and eggs form the safest corner of the database: nearly every item measures under 5 mg of oxalate, and most are at zero. Dairy also delivers the two things a stone diet needs most — calcium that binds oxalate in the gut, and fluid volume. The calcium-in-food (not calcium-supplement) message from the NKF and AUA is exactly why this category is foundational: milk, yogurt, and cheese protect against stones while being effectively oxalate-free. For stone patients, this is the category to build meals around rather than restrict.
Browsing by oxalate range adds precision that a broad verdict cannot. Two foods can both be rated Safe, yet one sits at 3 mg and the other at 24 mg — a meaningful difference when you are tracking a daily oxalate budget. This view groups foods by their exact milligram bracket, which makes daily tracking and meal planning more accurate. Use it alongside the verdict for a go/no-go signal plus the number for fine-tuning.
Inside this 0-5 mg Oxalate bracket for Dairy & Eggs: the 77 foods span from 0.0 mg to 5.0 mg per serving, with Milk at the top end. Leading entries: Cheese, Milk Products, Milk Products and 74 more. This is the precision layer that a broad verdict cannot show — two foods in this range can sit several milligrams apart, which matters when you track a daily total.
A bracket this low functions as a free pass in daily tracking. At this level, even generous portions and second helpings barely register against a conservative daily oxalate budget — patients commonly aim somewhere in the 40-50 mg/day zone — so a food at the very top of this bracket still leaves nearly the whole day's allowance untouched. These are the items that make a low-oxalate pattern feel like normal eating instead of an exercise in restriction, and they are the first place to look when rebuilding a plate after a stone diagnosis.
How to deploy this bracket: anchor meals with it. Breakfasts, side dishes, and snack bases drawn from this list need no mental arithmetic whatsoever. The real value shows up elsewhere on the plate — when a genuinely high-oxalate food is worth including on taste or nutrition grounds, filling the rest of the day with near-zero options is precisely what creates the room. Water-rich produce and refined staples dominate here; on packaged items, glance at sodium and sugar labels since oxalate is not the only column that matters.
🍽️ Foods in This Category
❓ Frequently Asked Questions
Do foods this low in oxalate even need tracking?
Practically, no. At a few milligrams per serving, the accounting error on a cup of coffee outweighs the oxalate in the food itself. Items in this bracket are the ones a stone diet is built on precisely because they remove tracking burden — count the mid-range and high foods, and let this tier be the background.
Can I eat large portions of these foods?
Yes, with the usual caveats about overall diet quality. Even doubling or tripling a serving keeps the oxalate load minimal. The exceptions to watch are packaged items, where sodium or sugar — not oxalate — can be the column that matters for stone risk.
Which dairy & eggs foods land in this lowest bracket?
The list below shows the 77 measured entries with exact values — typically water-rich produce, refined staples, and clear beverages. Values come from Harvard T.H. Chan (2024) lab data, per standard serving.