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Oranges, OK in Low Oxalate Diet or Do They Cause Kidney Stones?

Moody lighting, oranges on bread board with knife, one cut in half. Two in uncut on the board edge. In the background on a table a glass of orange juice.

Oranges are low in oxalate. Oranges are popular for their tangy sweetness and refreshing juiciness. But did you know that they also contain oxalate? In this blog post, we'll explore everything you need to know about oxalate in oranges. We'll discuss its implications for kidney health, and how it fits into a low-oxalate diet.

Oxalate Content in Oranges

Oranges, like many citrus fruits, contain oxalate. According to research by the Oxalosis and Hyperoxaluria Foundation (OHF), fresh oranges typically contain about 13-17 mg of oxalate per 100 grams. This puts them in the low oxalate category, making them generally safe for those on a low-oxalate diet.

Comparisson Table: Oxalate Fruits 

All figures are taken from the OHF database. For more on this go to the Resource Libary.


Average Oxalate (mg) per 100 g

Serving Size

Serving (g)

Calc Oxalate per serving

Oxalate Level

Orange, Mandarin or Clementine, fresh or canned


1 medium or 1/2 cup




Oranges, fresh, variety


1 medium




Lemon, raw


1 slice




Lime, raw


1 lime




Grapefruit, White and Pink


1/2 grapefruit, 3 1/4 in diameter




What is Oxalate?

Oxalate is a naturally occurring compound found in many foods. It's produced by the body as well. It can bind with minerals like calcium to form crystals. While oxalate itself is not harmful in moderate amounts. It can contribute to the formation of kidney stones in some individuals.

Kidney Health and Oxalate

People who get kidney stones or have certain kidney conditions must watch oxalate. Oxalate can bind with calcium in the kidneys. This forms calcium oxalate crystals. These crystals can cause kidney stones over time.


Despite containing oxalate, oranges offer many health benefits. They are rich in vitamin C, fibre, and antioxidants. These support immune function, digestive health, and well-being. Eating oranges in a balanced diet provides key nutrients. It also adds to hydration and fullness.

Tips for Managing Oxalate Intake, How to Prevent Kidney Stones

If you're concerned about oxalate intake, there are strategies to enjoy the fruit and manage oxalate well.

  • Moderation: Enjoy them in moderation as part of a varied diet.

  • Hydration: Stay hydrated to help dilute oxalate in the urine.

  • Calcium Balance: Consume calcium-rich foods alongside oxalate-containing foods to potentially reduce oxalate absorption.

  • Consultation: If you have specific kidney health concerns or conditions, consult with a healthcare provider or registered dietitian for personalized guidance.

'Rules' for a Low Oxalate Diet

Before beginning a low oxalate diet, speak with your doctor. They can give you tailored advice based on your health needs. They also make sure the diet fits your health goals.

  1. Limit High Oxalate Foods: Avoid or minimize foods high in oxalate such as spinach, beets, nuts, and chocolate. These can increase oxalate levels in the body, raising the risk of kidney stones.

  2. Moderate Oxalate Consumption: Balance oxalate intake with plant-based calcium-rich foods. Calcium can help bind oxalate in the gut, reducing its absorption and lowering kidney stone risk.

  3. Stay Hydrated: Drink plenty of water to dilute oxalate in the urine. Liquids lower its concentration and reduce the likelihood of kidney stone formation.

  4. Medical Treatment and Monitoring: Seek guidance from a healthcare provider or dietitian. They can tailor a low oxalate diet plan based on individual health needs and kidney function. Regular monitoring is important.

  5. Balanced Nutrition: Focus on a balanced diet. Eat low-oxalate fruits, vegetables, proteins, and whole grains. They support health and well-being while reducing oxalate.

  6. Educate Yourself: Understand the oxalate content in foods to make informed choices. This knowledge empowers you to effectively manage your diet for kidney health.

Following these rules may help you manage your oxalate intake well. They also support kidney health over time.


In conclusion, oranges are nutritious fruits with a low oxalate content. They contain oxalate. But, their health benefits make them valuable in most diets. By understanding how oxalate affects kidney health, and by eating balanced, you can keep eating them. This will support your well-being.

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