OxalateWatch

🥛 Calcium-Rich

Foods with 100+ mg calcium per 100g. Based on Harvard T.H. Chan SPH oxalate data (2024).

197 foods in this collection

✓ Lab-Verified Data Oxalate values from Harvard T.H. Chan SPH Oxalate Database (2024), measured via ion chromatography. This site is a dietary reference tool, not a medical resource.

Calcium-rich foods are protective in a kidney stone diet, which runs against intuition: dietary calcium binds oxalate in the gut, so less oxalate reaches the kidneys and appears in urine. The NKF and AUA guidance is to get 1,000-1,200 mg of calcium daily from food rather than from supplements taken away from meals. This tag lists foods with 100+ mg calcium per 100g — mostly dairy, fortified plant milks, and leafy greens like kale — that deliver the protective effect.

🟢 Safe
158 foods
80%

🟡 Caution
30 foods
15%

🔴 Avoid
9 foods
4%

🍽️ Foods in This Collection

1 mg oxalate / serving

10 mg oxalate / serving

3 mg oxalate / serving

16 mg oxalate / serving

8 mg oxalate / serving

21 mg oxalate / serving

🟢 Dandelion greens

10 mg oxalate / serving

3 mg oxalate / serving

3 mg oxalate / serving

🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)

95 mg oxalate / serving

14 mg oxalate / serving

10 mg oxalate / serving

0 mg oxalate / serving

4 mg oxalate / serving

🔴 Swiss Chard

293 mg oxalate / serving

🔴 Swiss Chard

237 mg oxalate / serving

🔴 Swiss Chard

594 mg oxalate / serving

🔴 Swiss Chard

420 mg oxalate / serving

🟢 Turnip Greens

6 mg oxalate / serving

2 mg oxalate / serving

🟢 Watercress

4 mg oxalate / serving

5 mg oxalate / serving

39 mg oxalate / serving

6 mg oxalate / serving

15 mg oxalate / serving

6 mg oxalate / serving

11 mg oxalate / serving

3 mg oxalate / serving

13 mg oxalate / serving

17 mg oxalate / serving

13 mg oxalate / serving

25 mg oxalate / serving

7 mg oxalate / serving

197 mg oxalate / serving

74 mg oxalate / serving

2 mg oxalate / serving

28 mg oxalate / serving

51 mg oxalate / serving

79 mg oxalate / serving

96 mg oxalate / serving

67 mg oxalate / serving

5 mg oxalate / serving

53 mg oxalate / serving

64 mg oxalate / serving

29 mg oxalate / serving

29 mg oxalate / serving

28 mg oxalate / serving

10 mg oxalate / serving

55 mg oxalate / serving

107 mg oxalate / serving

52 mg oxalate / serving

8 mg oxalate / serving

1 mg oxalate / serving

53 mg oxalate / serving

38 mg oxalate / serving

12 mg oxalate / serving

11 mg oxalate / serving

24 mg oxalate / serving

2 mg oxalate / serving

6 mg oxalate / serving

9 mg oxalate / serving

107 mg oxalate / serving

28 mg oxalate / serving

1 mg oxalate / serving

🟢 Milk Products

0 mg oxalate / serving

🟢 Milk Products

0 mg oxalate / serving

🟢 Milk Products

0 mg oxalate / serving

🟢 Milk Products

0 mg oxalate / serving

1 mg oxalate / serving

18 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

12 mg oxalate / serving

5 mg oxalate / serving

1 mg oxalate / serving

11 mg oxalate / serving

0 mg oxalate / serving

7 mg oxalate / serving

1 mg oxalate / serving

0 mg oxalate / serving

2 mg oxalate / serving

3 mg oxalate / serving

27 mg oxalate / serving

9 mg oxalate / serving

32 mg oxalate / serving

2 mg oxalate / serving

20 mg oxalate / serving

🟢 Corn Syrup

0 mg oxalate / serving

🟢 Swiss Hero

6 mg oxalate / serving

🟢 Maple Syrup

1 mg oxalate / serving

6 mg oxalate / serving

🟢 Condiments

3 mg oxalate / serving

🟢 Herbs and Spices

20 mg oxalate / serving

🟢 Herbs and Spices

20 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

10 mg oxalate / serving

🟢 Herbs and Spices

6 mg oxalate / serving

🟡 Herbs and Spices

32 mg oxalate / serving

🟢 Herbs and Spices

8 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟡 Herbs and Spices

25 mg oxalate / serving

🟡 Herbs and Spices

42 mg oxalate / serving

🟢 Herbs and Spices

19 mg oxalate / serving

🟢 Herbs and Spices

23 mg oxalate / serving

🟢 Herbs and Spices

21 mg oxalate / serving

🟢 Herbs and Spices

19 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

23 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

17 mg oxalate / serving

🟢 Herbs and Spices

5 mg oxalate / serving

🟢 Herbs and Spices

13 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

5 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

13 mg oxalate / serving

🟢 Herbs and Spices

8 mg oxalate / serving

🟢 Herbs and Spices

6 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

12 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

4 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

1 mg oxalate / serving

🟢 Herbs and Spices

8 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟡 Herbs and Spices

46 mg oxalate / serving

🟢 Herbs and Spices

6 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

🟢 Herbs and Spices

2 mg oxalate / serving

114 mg oxalate / serving

4 mg oxalate / serving

6 mg oxalate / serving

🟡 Basil Wraps

60 mg oxalate / serving

9 mg oxalate / serving

9 mg oxalate / serving

10 mg oxalate / serving

115 mg oxalate / serving

34 mg oxalate / serving

1 mg oxalate / serving

🟢 Ice cream bar

9 mg oxalate / serving

🟢 (regular or reduced calorie)

12 mg oxalate / serving

🟢 Soy Cheese

16 mg oxalate / serving

17 mg oxalate / serving

11 mg oxalate / serving

22 mg oxalate / serving

13 mg oxalate / serving

🟢 Black Cohosh

0 mg oxalate / serving

🟢 Black Walnut Hull Extract

3 mg oxalate / serving

6 mg oxalate / serving

🟡 Milk Thistle

46 mg oxalate / serving

🟡 Milk Thistle

90 mg oxalate / serving

5 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

1 mg oxalate / serving

🟢 Almond butter

9 mg oxalate / serving

🟢 Cream cheese

0 mg oxalate / serving

4 mg oxalate / serving

4 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Cottage cheese

0 mg oxalate / serving

🟢 Cheddar cheese

0 mg oxalate / serving

🟢 Mozzarella cheese

0 mg oxalate / serving

🟢 Swiss cheese

0 mg oxalate / serving

🟢 Parmesan cheese

0 mg oxalate / serving

🟢 Ricotta cheese

0 mg oxalate / serving

2 mg oxalate / serving

🟢 Buttermilk

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Mascarpone cheese

0 mg oxalate / serving

🟢 Feta cheese

0 mg oxalate / serving

🟢 Brie cheese

0 mg oxalate / serving

🟢 Gouda cheese

0 mg oxalate / serving

🟢 Havarti cheese

0 mg oxalate / serving

🟢 Provolone cheese

0 mg oxalate / serving

🟢 Monterey Jack cheese

0 mg oxalate / serving

🟢 Colby cheese

0 mg oxalate / serving

🟢 Goat cheese

0 mg oxalate / serving

🟢 Queso fresco

0 mg oxalate / serving

🟡 Blueberries

27 mg oxalate / serving

❓ Frequently Asked Questions

How many foods are in the Calcium-Rich category?

There are 197 foods in the Calcium-Rich collection 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.

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.

What's the lowest-oxalate option in this category?

Browse the list below — the cards show oxalate per serving for each food. Safe foods (🟢) are your best bets.

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.