🥛 Calcium-Rich Foods

Foods with significant calcium content. Based on Harvard T.H. Chan SPH oxalate data (2024).

138 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
111 foods
80%

🟡 Caution
18 foods
13%

🔴 Avoid
9 foods
6%

🍽️ Foods in This Collection

🟢 Arugula

1 mg oxalate / serving

Safe

🟢 Collards

21 mg oxalate / serving

Safe

🟢 Dandelion greens

10 mg oxalate / serving

Safe

🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)

95 mg oxalate / serving

Caution

🟢 Seaweed

14 mg oxalate / serving

Safe

🟢 Seaweed

0 mg oxalate / serving

Safe

🟢 Seaweed

0 mg oxalate / serving

Safe

🟢 Spouts

4 mg oxalate / serving

Safe

🔴 Swiss Chard

293 mg oxalate / serving

Avoid

🔴 Swiss Chard

237 mg oxalate / serving

Avoid

🔴 Swiss Chard

594 mg oxalate / serving

Avoid

🔴 Swiss Chard

420 mg oxalate / serving

Avoid

🟢 Turnip Greens

6 mg oxalate / serving

Safe

🟢 Turnip

2 mg oxalate / serving

Safe

🟢 Watercress

4 mg oxalate / serving

Safe

🟢 Berries

5 mg oxalate / serving

Safe

🟡 Berries

33 mg oxalate / serving

Caution

🟡 Berries

39 mg oxalate / serving

Caution

🟢 Figs

6 mg oxalate / serving

Safe

🟢 Figs

15 mg oxalate / serving

Safe

🟡 Cereal

25 mg oxalate / serving

Caution

🟢 Corn

7 mg oxalate / serving

Safe

🔴 Flour

197 mg oxalate / serving

Avoid

🟡 Flour

74 mg oxalate / serving

Caution

🟢 Flour

2 mg oxalate / serving

Safe

🟡 Legumes

79 mg oxalate / serving

Caution

🟢 Legumes

5 mg oxalate / serving

Safe

🟢 Legumes

10 mg oxalate / serving

Safe

🔴 Nuts

107 mg oxalate / serving

Avoid

🟡 Nuts

52 mg oxalate / serving

Caution

🟢 Nuts

8 mg oxalate / serving

Safe

🟢 Nuts

1 mg oxalate / serving

Safe

🟡 Nuts

53 mg oxalate / serving

Caution

🟡 Nuts

38 mg oxalate / serving

Caution

🟢 Nuts

12 mg oxalate / serving

Safe

🟢 Nuts

11 mg oxalate / serving

Safe

🟢 Nuts

24 mg oxalate / serving

Safe

🟢 Seeds

2 mg oxalate / serving

Safe

🟢 Seeds

6 mg oxalate / serving

Safe

🟢 Seeds

9 mg oxalate / serving

Safe

🔴 Almonds =

165 mg oxalate / serving

Avoid

🟡 Milk

28 mg oxalate / serving

Caution

🟢 Milk Products

0 mg oxalate / serving

Safe

🟢 Multi-Brands (Calcium-fortified recommended)

24 mg oxalate / serving

Safe

🟢 Milk

11 mg oxalate / serving

Safe

🟢 Yogurt

1 mg oxalate / serving

Safe

🟢 Butter

0 mg oxalate / serving

Safe

🟢 Coffee

2 mg oxalate / serving

Safe

🟢 Chocolate

3 mg oxalate / serving

Safe

🟡 Candy

27 mg oxalate / serving

Caution

🟢 Candy

9 mg oxalate / serving

Safe

🟢 Candy

11 mg oxalate / serving

Safe

🟡 Candy

32 mg oxalate / serving

Caution

🟢 Candy

2 mg oxalate / serving

Safe

🟢 Chocolate

20 mg oxalate / serving

Safe

🟢 Corn Syrup

0 mg oxalate / serving

Safe

🟢 Swiss Hero

6 mg oxalate / serving

Safe

🟢 Maple Syrup

1 mg oxalate / serving

Safe

🟢 Molasses

6 mg oxalate / serving

Safe

🟢 Condiments

0 mg oxalate / serving

Safe

🟢 Condiments

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

20 mg oxalate / serving

Safe

🟢 Herbs and Spices

20 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

10 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟡 Herbs and Spices

32 mg oxalate / serving

Caution

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟡 Herbs and Spices

25 mg oxalate / serving

Caution

🟡 Herbs and Spices

42 mg oxalate / serving

Caution

🟢 Herbs and Spices

19 mg oxalate / serving

Safe

🟢 Herbs and Spices

23 mg oxalate / serving

Safe

🟢 Herbs and Spices

21 mg oxalate / serving

Safe

🟢 Herbs and Spices

19 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

23 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

17 mg oxalate / serving

Safe

🟢 Herbs and Spices

5 mg oxalate / serving

Safe

🟢 Herbs and Spices

13 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

5 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

13 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

12 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟡 Herbs and Spices

46 mg oxalate / serving

Caution

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🔴 Seeds

114 mg oxalate / serving

Avoid

🟢 Seeds

4 mg oxalate / serving

Safe

🟢 Bars

6 mg oxalate / serving

Safe

🟡 Basil Wraps

60 mg oxalate / serving

Caution

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

4 mg oxalate / serving

Safe

🟢 Chips

10 mg oxalate / serving

Safe

🟢 Coffee Mate

1 mg oxalate / serving

Safe

🔴 Crackers

115 mg oxalate / serving

Avoid

🟡 Crackers

34 mg oxalate / serving

Caution

🟢 Crackers

1 mg oxalate / serving

Safe

🟢 Ice cream bar

9 mg oxalate / serving

Safe

🟢 (regular or reduced calorie)

12 mg oxalate / serving

Safe

🟢 McDonalds

17 mg oxalate / serving

Safe

🟢 McDonalds

11 mg oxalate / serving

Safe

🟢 McDonalds

22 mg oxalate / serving

Safe

🟢 Starbucks

13 mg oxalate / serving

Safe

🟢 Kelp

6 mg oxalate / serving

Safe

🟢 Spirulina

0 mg oxalate / serving

Safe

🟢 Duck

0 mg oxalate / serving

Safe

🟢 Tilapia

0 mg oxalate / serving

Safe

🟢 Eggs

0 mg oxalate / serving

Safe

🟢 Nectarine

1 mg oxalate / serving

Safe

🟢 Almond butter

9 mg oxalate / serving

Safe

🟢 Cream cheese

0 mg oxalate / serving

Safe

🟢 Beer

4 mg oxalate / serving

Safe

🟢 Sardines

4 mg oxalate / serving

Safe

🟢 Soymilk

5 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 138 foods in this category in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

Which foods in this category should I avoid?

Scan for the 🔴 markers below. These are the high-oxalate foods in this category. But keep in mind — one high-oxalate food doesn't mean the whole category is off-limits.

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

How should I prepare these foods?

Preparation method matters. Boiling and draining can reduce oxalate in many vegetables. Steaming and roasting have less effect. Check individual food pages for specific tips.

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.