🍑 Stone Fruits — 🟢 Oxalate Safe Foods

Stone fruits cluster in the friendly middle: peaches, plums, nectarines, and cherries all measure moderate-to-low at standard servings, and a fresh plum or a handful of cherries fits a conservative oxalate budget without ceremony. The subgroup's form traps are the usual fruit ones — dried apricots and prunes (dried plums) pack several fresh servings into a cup, moving them into tiers their fresh versions never approach, and stone-fruit juices repeat the concentration effect with added sugar. Cherries carry a second, unrelated reputation in gout circles; the evidence there is observational, and the oxalate numbers here are the measured ones that matter for stone patients.

Fruit is the stone-friendly part of the produce aisle: most fruits measure under 10 mg of oxalate per serving, and several (banana, melon, apple) sit near zero. The main caveats are berries — which climb into the moderate range — and dried or concentrated forms, where the oxalate of a whole fruit gets packed into a smaller serving. Fruit juice deserves special attention: it concentrates both oxalate and sugar, and the sugar load matters independently for metabolic health. Eating whole fruit, with its water and fiber, is the better pattern for stone prevention than drinking juice.

This page isolates one slice of a food category: a single verdict within a single subgroup. That granularity matters because categories are rarely uniform — leafy greens, for example, contain both near-zero-oxalate lettuces and very-high-oxalate spinach. Knowing which foods earned the safe, caution, or avoid label within a subgroup lets a stone patient shop with precision instead of avoiding whole food families.

["Everything on this page cleared the measurement bar: each food's oxalate per standard serving sits low enough that portion anxiety is unnecessary. That is a working distinction, not a technicality — a diet assembled from this list behaves like normal eating, with no arithmetic at the table. The habits that matter elsewhere (measuring, pairing with calcium, choosing preparation forms) can all be switched off for foods here, which is precisely what makes the overall pattern sustainable month after month.", 'Two footnotes keep this tier honest. First, safe refers to oxalate only — the sodium, sugar, and overall quality columns still apply, especially on packaged items. Second, safe is per standard serving: an unusual portion of even a low food adds up, though the slope is gentle enough that it rarely needs watching. For most stone patients this page is the shopping list; the caution and avoid pages are the reference material.']

This view isolates the Oxalate Safe slice of Stone Fruits: 8 foods share both the subgroup and the rating, so the oxalate values here are directly comparable for meal planning — no need to mentally adjust for different food families.