Oxalate Levels in Vegetables

 Vegetables

(1/2 cup unless otherwise noted)

Extra High

Artichoke: Hearts, Jerusalem

Beets

Green Beans: French Filet 

Hearts of Palm

Okra

Plantains

Potatoes: French Fries, Idaho, Instant Mashed, Russet

Rhubarb

Spinach

Sugar Snap Peas

Sweet Potatoes/Yams

Swiss Chard

High

Carrots, raw

Green Beans

Kale, Curly

Potatoes: New, White, Red

Tomato Sauce (1/4 cup)

Medium

Broccoli, raw or steamed

Broccolini

Brussels Sprouts

Carrots, boiled

Celery, boiled

Collard Greens

Jicama

Leeks

Lima Beans

Parsnips

Peas

Peppers, Sweet Orange, Yellow, Green

Pumpkin Puree

Scallions

Seaweed: Dulse Flakes

Snow Peas

Sprouts: Mung Bean

Squash: Chayote, cubed; Hubbard, mashed  

Tomatillo

Tomato Paste (2 Tbsp)

Tomatoes, chopped

Low

Asparagus

Boy Choy, Baby

Broccoli Florets

Cabbage: Green, Napa, Purple, Savoy

Cauliflower

Celeriac

Corn

Cucumber, Regular, English (no skin)

Endive: Belgium, Curly

Escarole

Garlic

Ginger

Kale: Dino or Lacinato, Purple, Red Russian

Kohlrabi

Lettuce: Bibb, Boston, Looseleaf Green, Looseleaf Red, Romaine

Mushrooms: Button, Portobello, Shiitake

Onion: White, Yellow

Peppers: Mini Bell, Sweet Red 

Pumpkin, Raw

Radicchio

Radish, Daikon, Red, White

Rutabaga

Seaweed: Hijiki, Kombu, Nori Sheets, Wakame

Shallots

Squash: Butternut, Carnival, Delicata, Kabocha, Spaghetti, 

Squash, Summer: Yellow, Zucchini

Tomato Paste (1 Tbsp)

Tomato, Cherry: Sungold (1)

Turnip

Water Chestnut

Watercress