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Oxalate in Dates, Are They Suitable for a Low Oxalate Diet?

Wooden table, prayer beads, tea in class mug and dried dates

If you love dates, you'll be happy to know that they are not only delicious but also low in oxalate. Knowing the oxalate content in your food is important if you're concerned about kidney stones or on a special diet.

In this post, we'll explore why dates are a great choice for those mindful of their oxalate intake. We'll also look at other foods high in oxalate. As well as some better alternatives. This blog will provide tips on managing your diet to prevent kidney stones.

Oxalate Content in Dates: A Sweet, Low-Oxalate Treat

Dates are delicious and nutritious, but what about their oxalate content? The information has been sourced from the Oxalosis and Hyperoxaluria Foundation (OHF). For more go to the Resouce Library.

Here's a table that shows the oxalate levels in various foods, including dates:


Average Oxalate (mg) per 100 g

Serving Size

Serving (g)

Calc Oxalate per serving

Oxalate level

Dates, Chopped


1/4 cup




Cranberries, dried


1/4 cup




Cranberries, whole, fresh or canned


1 cup




Figs, dried


1 fig




Figs, fresh


1 medium fig




Prunes, pitted


1/4 cup




Raisins, red or green


1/4 cup





As you can see, dates have a low oxalate content. This means that if you enjoy eating dates, you can do so without worrying too much about oxalates. But let's take a closer look at some other foods.

What Are Oxalates?

Oxalates, or oxalic acid, are natural compounds found in many foods. When you eat high oxalate foods, your body processes them, and then they are excreted in your urine. But, if your body can't get rid of them, oxalates can form crystals and lead to stones.

The Role of Oxalates in Your Diet

Knowledge about oxalates can be helpful, especially if you're prone to kidney stones. Kidney stones are hard deposits made of minerals and salts that form inside your kidneys. One common type of kidney stone is made from calcium oxalate. Consuming too much oxalate in your diet can increase your risk of developing these stones.

If you are following a low oxalate diet, it's important to know the oxalate content of foods you consume. Some foods are high in oxalates and should be limited to reduce the risk of kidney stones. This can help reduce the oxalate you consume.

Foods High in Oxalates

Fresh cut bunch of baby sinach with an elastic band around it. Sitting on black mesh

Some foods are particularly high in oxalate. They should be consumed in moderation to avoid increasing the risk of kidney stones. Examples include spinach, beetroot, and sweet potatoes. Spinach is especially noteworthy. Spinach is high in oxalic acid, which can lead to the formation of calcium oxalate crystals in the kidneys.

While dates are low in oxalates, other foods are not. Here are some foods that are high in oxalates:

  • Spinach: Spinach is very high in oxalates. It's healthy, but if you need to watch your oxalate intake, be careful with how much spinach you eat.

  • Beets: Beets are another vegetable high in oxalates.

  • Nuts: Many nuts are cause for concern. Almonds are high in oxalates, while cashews have a moderate oxalate level, making them foods to consume in moderation.

  • Rhubarb: Rhubarb has a high oxalate content.

  • Potatoes: The oxalate content in potatoes varies depending on how they are cooked, ranging from low to moderate.

  • Sweet Potatoes: Sweet potatoes are high in oxalates.

  • Dark Chocolate: Contains significant amounts of oxalates.

These oxalate-rich foods can increase your oxalate levels. This may contribute to the formation of calcium oxalate kidney stones. Monitoring the amount of oxalate in your diet can help manage your risk.

Prevent Kidney Stones with Diet

Oxalate may cause kidney stones in some people. If you're prone to kidney stones, your doctor may recommend a low-oxalate diet. This diet can help to reduce the amount of oxalate in your body and may prevent kidney stones from forming.

Following a low oxalate diet means being mindful of the oxalate content in foods. I also means choosing low-oxalate options. Oxalate in fruits and vegetables varies. If you have concerns around the oxalate content of certain foods, be sure to speak to a professional healthcare provider.

The Importance of a Low Oxalate Diet

A low oxalate diet is helpful for those who have a history of kidney stones or are at risk of developing them. By reducing the intake of high oxalate foods, you can decrease the concentration of oxalate in your urine. This reduces the chances of oxalate crystals forming in your kidneys. This diet involves consuming low-oxalate foods and being aware of the oxalate content in various foods.

Tips for a Low-Oxalate Diet

Practical Tips for Following a Low-Oxalate Diet:

  1. Know Your Foods: Be aware of which foods are high in oxalates. Spinach, beets, nuts, and potatoes are a few examples.

  2. Portion Sizes: Pay attention to how much of these foods you're eating. Even foods that are moderately high in oxalates can be okay in small amounts.

  3. Balance Your Diet: Include plenty of low-oxalate fruits and vegetables in your meals. Some good options are apples, bananas, and grapes.

  4. Stay Hydrated: Drinking plenty of water helps flush oxalates out of your body.

  5. Calcium-Rich Foods: Eating enough calcium can help reduce oxalate absorption. Include dairy products or other calcium-rich foods in your diet.

Managing Intake of Oxaltes with a Balanced Diet

Balancing your diet to manage your intake of oxalates involves including a variety of low-oxalate foods while limiting those that are high in oxalate. Foods like apples, bananas, and grapes are excellent choices for a low-oxalate diet. By doing so, you can enjoy a nutritious diet while minimizing the risk of kidney stones.

Low Oxalate Fruits to Enjoy

Gentle light, pale pink table cloth with creases. Pink plate with purple figs. One whole fig and three halves. I think they ate the other half, I would.

Not all fruits are high in oxalates. There are many low oxalate fruits. Here are some fruits you can enjoy on a low-oxalate diet:

  • Apples

  • Bananas

  • Grapes

  • Melons

  • Peaches

  • Fresh and dried figs 

These fruits are low in oxalates and can be a part of a healthy low oxalate diet. Including these in your diet plan can help you maintain a balanced and nutritious diet. It also keeps your oxalate intake in check.

Oxalate in Foods: A Closer Look

It's important to have accurate oxalate data for the foods you eat. This helps in making informed dietary choices, especially when following a low oxalate diet. Some foods contain high amounts of oxalate, while others have only small amounts. Knowing the oxalate content of foods can guide you in planning your meals and snacks.

Kidney Stone Prevention and Your Diet

Diet plays a significant role in kidney stone prevention. By reducing the intake of oxalate-rich foods and following a low-oxalate diet, you can decrease your risk of developing kidney stones. It's also essential to drink plenty of water. Limiting salt and animal protein intake can help. Include calcium-rich foods in your diet to prevent kidney stones from forming.

Reducing High Oxalate Intake

Reducing oxalate intake involves being mindful. You need to be careful of the foods you consume and their oxalate content. Foods such as spinach and sweet potatoes are high in oxalates. While you don't need to exclude them, you should limit them if you're prone to kidney stones. Opting for low oxalate foods and monitoring portion sizes can help manage your oxalate levels. It can reduce the risk of kidney stones.

The Role of Calcium in a Low-Oxalate Diet

Including plant-based calcium-rich foods in your diet. It can help reduce the absorption of oxalates in your body. Calcium binds with oxalate in the intestines. This prevents it from being absorbed into the bloodstream. This reduces the risk of oxalate crystals forming in the kidneys. Dairy products, fortified plant-based milks, and leafy greens are excellent sources of calcium.

Health Benefits of a Plant-Based Diet

A plant-based diet can be beneficial for your health and may help reduce the risk of kidney stones. Plant foods are a source of oxalates. However, many plant-based foods are low in oxalates. Foods that contain oxalates are not 'bad' foods. These provide essential nutrients, fibre, and antioxidants. Yet, it's important to be aware of oxalate-rich plant foods and manage their intake.

Monitoring Oxalate Levels

Regular check-ups with your healthcare provider can help track your oxalate levels and kidney health. If you have a history of kidney stones, your doctor may recommend periodic urine tests. This will check for oxalate and other substances that contribute to stone formation. This can help you adjust your diet and lifestyle to prevent further complications.

The Importance of Hydration

Four glasses of water with ice sit on a worn wooden table in the shade. Warm light is in the top corner suggesting that the drinkers are hiding from the summer heat.

Staying hydrated is crucial for kidney stone prevention. Drinking plenty of water helps dilute the substances in urine that lead to stones. Aim for at least 5-8 glasses of water a day, and more if you engage in activities that cause you to sweat. Proper hydration can help flush oxalates and other stone-forming minerals out of your body.

Limit Oxalate Intake While Enjoying Variety

While you may limit high-oxalate foods, you should be careful about excluding them. You can still enjoy a wide variety of healthy and delicious options. Incorporating a balance of low-oxalate foods with moderate oxalate foods. This can help maintain dietary diversity and nutritional adequacy.

Key Takeaways for a Low-Oxalate Diet

  1. Identify High-Oxalate Foods: Recognize which foods are high in oxalates and limit their intake.

  2. Hydrate Well: Drink plenty of water to help flush out oxalates.

  3. Include Calcium-Rich Foods: Integrate calcium into your diet to reduce oxalate absorption.

  4. Monitor Portion Sizes: Even moderate oxalate foods can be consumed in small amounts.

  5. Stay Active: Regular exercise supports kidney health.

  6. Consult Your Doctor: Regular check-ups to track your oxalate levels and kidney function are essential.

Healthy Low-Oxalate Alternatives

For those following a low-oxalate diet, there are plenty of healthy and alternatives:

  • Fruits: Apples, bananas, grapes, and melons are great low-oxalate choices.

  • Vegetables: Carrots, cauliflower, and cucumbers have low oxalate content.

  • Proteins: Tofu, edamame, and lentils are some examples.

Kidney Stone Prevention and Kidney Health a Comprehensive Approach

Preventing kidney stones requires a comprehensive approach. It needs to include diet, hydration, and lifestyle changes. Along with following a low-oxalate diet, here are some more strategies:

  • Limit Salt Intake: High salt intake can increase calcium levels in the urine, promoting stone formation.

  • Reduce Animal Protein: Diets high in animal protein can lead to higher urine acidity, increasing the risk of kidney stones.

  • Increase Citrate Intake: Citrate found in lemons and oranges can help prevent stone formation.

  • Maintain a Healthy Weight: Being overweight can increase the risk of kidney stones.

Consult with a Healthcare Provider

Always consult with a healthcare professional before making significant changes to your diet. Especially if you have underlying health conditions like kidney stones. They can provide personalized advice. They can give you dietary recommendations based on your specific needs and health status.

Foods High in Oxalate: What You Need to Know

When considering a diet to prevent kidney stones, it's important to be aware of foods high in oxalate. These include popular items such as nuts, chocolate, and certain berries. By knowing which foods are high in oxalate, you can better manage your oxalate intake and reduce the risk of kidney stones.

Oxalic Acid and Kidney Stones

Oxalic acid is a naturally occurring compound found in many plant-based foods. While it is generally harmless, in high amounts, it can bind with calcium to form kidney stones. Understanding the role of oxalic acid in your diet can help you make informed choices to prevent kidney stones.

The Benefits of a Low Oxalate Diet

A low oxalate diet can be beneficial for those prone to kidney stones. By reducing the intake of high-oxalate foods, you can decrease the concentration of oxalate in your urine. This can be helpful in preventing the formation of stones. This diet includes plenty of low-oxalate fruits and vegetables, promoting health.

Oxalate-Rich Foods and Kidney Health

For individuals with kidney disease, managing oxalate intake is vital. High levels of oxalate can exacerbate kidney issues and lead to stone formation. A low-oxalate diet can help manage symptoms and improve kidney function.

Consuming oxalate-rich foods can contribute to higher levels of oxalate. It can end up in the urine, potentially leading to kidney stones. By monitoring the mg of oxalate per serving in your meals, you can better control your oxalate intake.

Healthy Foods with Low Oxalate Content

Incorporating certain healthy foods with low oxalate content can maintain a balanced diet. Eat leafy greens, fruits, and protein that are low oxalate. This way you will have a nutrient dense diet without increasing the risk of kidney stones. These foods provide essential nutrients while keeping oxalate levels in check.

Research Shows the Importance of Oxalate Management

Research shows that effective management of oxalate intake can reduce the risk of kidney stones. By understanding the oxalate content in different foods, you can make informed dietary choices. Different foods contain varying levels of oxalate.

I use the OHF database to find the oxalate content of ingredients I use in my meal preparation. Consuming large amounts of oxalate is associated with a higher risk of kidney stones. Learn which foods are high in oxalate and how to balance them in your diet.

When planning your meals, consider the oxalate levels in different foods. Incorporate low-oxalate fruits and vegetables, and balance them with smaller portions of higher oxalate items. This approach ensures a varied and nutritious diet while keeping oxalate intake manageable.

Having a list of high-oxalate foods can help you make better dietary decisions. Foods like spinach, almonds, and sweet potatoes are on this list and should be consumed sparingly. By being aware of these foods, you can better manage your oxalate intake and support kidney health.

A well-planned kidney stone diet combines nutritional balance with preventive measures. This includes limiting high-oxalate foods, ensuring proper hydration, and consuming adequate calcium. These steps can help you maintain a healthy diet and prevent the recurrence of kidney stones.

Eliminate Oxalate? Not Necessarily

You don’t need to completely eliminate oxalate from your diet. You may have been told to avoid oxalate. Instead, focus on reducing high oxalate foods and balancing them with low-oxalate options. Small amounts of oxalate is safe for most individuals. This approach allows you to enjoy a wide range of foods while managing your oxalate intake effectively.

Final Thoughts

Understanding oxalates and their impact on your health is important if you're a sensitive individual. While dates are low in oxalates and can be enjoyed, other foods are high in oxalates. These should be eaten in moderation. By balancing your diet and staying informed, you can reduce your risk of kidney stones while maintaining a healthy lifestyle.

Knowing the oxalate content of foods can help you make better dietary choices. Dates have low oxalate levels, making them a safe option for those concerned about oxalate intake. However, items like rhubarb and almonds are high in oxalate and should be eaten in moderation.

Preventing kidney stones involves more than reducing oxalate intake. It also includes staying hydrated, reducing salt and animal protein consumption, and ensuring adequate calcium intake. These strategies, combined with a low-oxalate diet, can lower the risk of stone formation.

While it’s important to be aware of high-oxalate foods, moderate consumption is possible with proper planning. Foods such as nuts, chocolate, and beets can still be part of your diet if you manage portion sizes and balance them with low-oxalate options. Thank you for reading. Please subscribe.




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