If you have an issue with Oxolate levels in foods, our food lists below will make grocery shopping a lot easier. Simply save this page link to your phone and you have it ready to go whenever you are out and about and shopping for food. A quick, easy way to determine the oxolate levels in the most common foods.
Beef (cooked)
Butter
Cabbage (raw)
Cauliflower (raw, cooked)
Cheese (aged: cheddar, gouda, etc)
Chicken (cooked)
Coconut milk (canned, plain)
Coconut oil
Corn oil
Cream
Cucumber (peeled, raw)
Eggs (large, any prep)
Fish - cod, haddock, flounder
Ghee (clarified butter)
Goat cheese
Ice cream (plain vanilla)
Lamb
(cooked)
Lard
Milk - cow (all types)
Mozzarella (young)
Olive oil
Oysters
Parmesan cheese
Pork (cooked)
Poultry (duck, turkey fresh, cooked)
Rice (white, cooked)
Ricotta (unaged)
Salt (sea or rock)
Scallops
Shellfish (shrimp, crab, lobster)
Squid
Sugar (white, granulated)
Sunflower oil
Water
Yoghurt (plain, cow, unflavoured)
Almonds (roasted)
Almonds (blanched)
Apples (with skin)
Apricots
Asparagus (raw)
Bananas
Barley (cooked)
Bell peppers
Blueberries
Blackberries
Bok choy (raw)
Bok choy (cooked)
Bread (white)
Broccoli (raw)
Broccoli (cooked)
Brussels sprouts (cooked)
Carrots (canned)
Carrots (cooked)
Cherries (canned)
Chocolate (small)
Coconut
Coffee (espresso shot)
Coffee (brewed)
Coffee (cold brew)
Corn
Cornmeal (cooked)
Cranberries
Cream cheese
Cucumber (raw)
Endive (raw)
Garlic
Ginger
Grapes
Green beans (raw)
Green beans (cooked)
Herbal tea
Honeydew
Kale (raw)
Kamut flour
Lemon juice
Lettuce (iceberg)
Lime juice
Macadamia nuts (raw)
Mandarin orange
Maple syrup (pure)
Melon (cantaloupe)
Milk (rice/oat)
Mushrooms
Nectarines
Olives
Onion
Orange
Papaya
Pasta (white)
Peaches
Pears
Peas (green)
Pineapple
Pork (cooked)
Potatoes (white)
Prawns
Pumpkin (cooked)
Radish
Raspberries
Tamari/Soy sauce
Spaghetti (white)
Spelt flour
Squash (summer)
Strawberries
Sweet corn (cooked)
Tea (white)
Teff flour (brown)
Tomato
Tomato juice
Turkey (cooked)
Turnips (cooked)
Watermelon
Wheat (cooked)
Yoghurt (plain cow)
Zucchini
Almonds (raw)
Artichoke (cooked)
Asparagus (cooked)
Beer (draft)
Beets (boiled)
Brazil nuts
Bread (wheat)
Broccoli (cooked)
Buckwheat
Carrots (raw)
Chard (cooked)
Chocolate (milk)
Chocolate (50% cacao)
Coffee (strong brew)
Cornflakes
Dandelion greens
Dates
Eggplant (cooked)
Fig
Flaxseed
Grape juice (100%)
Grapes (Concord)
Green peas (cooked)
Green tea
Hazelnut
Kale (cooked)
Lentils (cooked)
Lima beans
Meat broth
Mussels
Mustard greens
Navy beans
Oatmeal
Parsnip (cooked)
Peaches (canned)
Peanuts
Pecan
Persimmon
Pistachio
Plums
Potato (baked)
Prune
Quinoa (cooked)
Rye (cooked)
Salmon (canned)
Sardines
Sesame oil
Sweet potato
Tea (black)
Tofu
Tomato sauce
Walnut
Wheat bran
Wheat germ
Whole wheat bread
Zucchini (cooked)
Almonds (raw)
Beet greens
Black beans
Cashews (raw)
Chia seeds
Chickpeas
Chocolate (70% cacao) (85-90% cacao)
Cocoa powder
Miso paste
Pinto beans
Rhubarb
Sesame seeds
Spinach (raw)(boiled)
Swiss chard
Tahini
Walnuts (raw)
Wheat bran (high)
Important Legal Disclaimer: If your treating doctor or specialist has asked you not to eat any of the foods on this list, please adhere to their recommendations and follow their guidelines.
Want to go deeper?
Our food lists are just the beginning. If you would like personalised guidance, a full food assessment, or support with a tailored food list and nutritional plan, the My Body Shield appointment packages are designed for exactly that.