🥛 Calcium-Rich

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

196 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
158 foods
80%

🟡 Caution
29 foods
14%

🔴 Avoid
9 foods
4%

🍽️ Foods in This Collection

🟢 Arugula

1 mg oxalate / serving

Safe

🟢 Beans

10 mg oxalate / serving

Safe

🟢 Beans

3 mg oxalate / serving

Safe

🟢 Beans

16 mg oxalate / serving

Safe

🟢 Beans

8 mg oxalate / serving

Safe

🟢 Collards

21 mg oxalate / serving

Safe

🟢 Dandelion greens

10 mg oxalate / serving

Safe

🟢 Kale

3 mg oxalate / serving

Safe

🟢 Kale

3 mg oxalate / serving

Safe

🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)

95 mg oxalate / serving

Caution

🟢 Seaweed

14 mg oxalate / serving

Safe

🟢 Seaweed

10 mg oxalate / serving

Safe

🟢 Seaweed

0 mg oxalate / serving

Safe

🟢 Spouts

4 mg oxalate / serving

Safe

🔴 Swiss Chard

293 mg oxalate / serving

Avoid

🔴 Swiss Chard

237 mg oxalate / serving

Avoid

🔴 Swiss Chard

594 mg oxalate / serving

Avoid

🔴 Swiss Chard

420 mg oxalate / serving

Avoid

🟢 Turnip Greens

6 mg oxalate / serving

Safe

🟢 Turnip

2 mg oxalate / serving

Safe

🟢 Watercress

4 mg oxalate / serving

Safe

🟢 Berries

5 mg oxalate / serving

Safe

🟡 Berries

39 mg oxalate / serving

Caution

🟢 Figs

6 mg oxalate / serving

Safe

🟢 Figs

15 mg oxalate / serving

Safe

🟢 Olives

6 mg oxalate / serving

Safe

🟢 Olives

11 mg oxalate / serving

Safe

🟢 Bread

3 mg oxalate / serving

Safe

🟢 Bread

13 mg oxalate / serving

Safe

🟢 Bread

17 mg oxalate / serving

Safe

🟢 Bread

13 mg oxalate / serving

Safe

🟡 Cereal

25 mg oxalate / serving

Caution

🟢 Corn

7 mg oxalate / serving

Safe

🔴 Flour

197 mg oxalate / serving

Avoid

🟡 Flour

74 mg oxalate / serving

Caution

🟢 Flour

2 mg oxalate / serving

Safe

🟡 Flour

28 mg oxalate / serving

Caution

🟡 Legumes

51 mg oxalate / serving

Caution

🟡 Legumes

79 mg oxalate / serving

Caution

🟡 Legumes

96 mg oxalate / serving

Caution

🟡 Legumes

67 mg oxalate / serving

Caution

🟢 Legumes

5 mg oxalate / serving

Safe

🟡 Legumes

53 mg oxalate / serving

Caution

🟡 Legumes

64 mg oxalate / serving

Caution

🟡 Legumes

29 mg oxalate / serving

Caution

🟡 Legumes

29 mg oxalate / serving

Caution

🟡 Legumes

28 mg oxalate / serving

Caution

🟢 Legumes

10 mg oxalate / serving

Safe

🟡 Legumes

55 mg oxalate / serving

Caution

🔴 Nuts

107 mg oxalate / serving

Avoid

🟡 Nuts

52 mg oxalate / serving

Caution

🟢 Nuts

8 mg oxalate / serving

Safe

🟢 Nuts

1 mg oxalate / serving

Safe

🟡 Nuts

53 mg oxalate / serving

Caution

🟡 Nuts

38 mg oxalate / serving

Caution

🟢 Nuts

12 mg oxalate / serving

Safe

🟢 Nuts

11 mg oxalate / serving

Safe

🟢 Nuts

24 mg oxalate / serving

Safe

🟢 Seeds

2 mg oxalate / serving

Safe

🟢 Seeds

6 mg oxalate / serving

Safe

🟢 Seeds

9 mg oxalate / serving

Safe

🔴 Almonds =

165 mg oxalate / serving

Avoid

🟡 Milk

28 mg oxalate / serving

Caution

🟢 Cheese

1 mg oxalate / serving

Safe

🟢 Milk Products

0 mg oxalate / serving

Safe

🟢 Milk Products

0 mg oxalate / serving

Safe

🟢 Milk Products

0 mg oxalate / serving

Safe

🟢 Milk Products

0 mg oxalate / serving

Safe

🟢 Milk

1 mg oxalate / serving

Safe

🟢 Milk

18 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Milk

12 mg oxalate / serving

Safe

🟢 Milk

5 mg oxalate / serving

Safe

🟢 Milk

1 mg oxalate / serving

Safe

🟢 Milk

11 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Milk

7 mg oxalate / serving

Safe

🟢 Yogurt

1 mg oxalate / serving

Safe

🟢 Butter

0 mg oxalate / serving

Safe

🟢 Coffee

2 mg oxalate / serving

Safe

🟢 Chocolate

3 mg oxalate / serving

Safe

🟡 Candy

27 mg oxalate / serving

Caution

🟢 Candy

9 mg oxalate / serving

Safe

🟡 Candy

32 mg oxalate / serving

Caution

🟢 Candy

2 mg oxalate / serving

Safe

🟢 Chocolate

20 mg oxalate / serving

Safe

🟢 Corn Syrup

0 mg oxalate / serving

Safe

🟢 Swiss Hero

6 mg oxalate / serving

Safe

🟢 Maple Syrup

1 mg oxalate / serving

Safe

🟢 Molasses

6 mg oxalate / serving

Safe

🟢 Condiments

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

20 mg oxalate / serving

Safe

🟢 Herbs and Spices

20 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

10 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟡 Herbs and Spices

32 mg oxalate / serving

Caution

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟡 Herbs and Spices

25 mg oxalate / serving

Caution

🟡 Herbs and Spices

42 mg oxalate / serving

Caution

🟢 Herbs and Spices

19 mg oxalate / serving

Safe

🟢 Herbs and Spices

23 mg oxalate / serving

Safe

🟢 Herbs and Spices

21 mg oxalate / serving

Safe

🟢 Herbs and Spices

19 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

23 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

17 mg oxalate / serving

Safe

🟢 Herbs and Spices

5 mg oxalate / serving

Safe

🟢 Herbs and Spices

13 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

5 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

13 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

12 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

4 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟡 Herbs and Spices

46 mg oxalate / serving

Caution

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🔴 Seeds

114 mg oxalate / serving

Avoid

🟢 Seeds

4 mg oxalate / serving

Safe

🟢 Bars

6 mg oxalate / serving

Safe

🟡 Basil Wraps

60 mg oxalate / serving

Caution

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

10 mg oxalate / serving

Safe

🔴 Crackers

115 mg oxalate / serving

Avoid

🟡 Crackers

34 mg oxalate / serving

Caution

🟢 Crackers

1 mg oxalate / serving

Safe

🟢 Ice cream bar

9 mg oxalate / serving

Safe

🟢 (regular or reduced calorie)

12 mg oxalate / serving

Safe

🟢 Soy Cheese

16 mg oxalate / serving

Safe

🟢 McDonalds

17 mg oxalate / serving

Safe

🟢 McDonalds

11 mg oxalate / serving

Safe

🟢 McDonalds

22 mg oxalate / serving

Safe

🟢 Starbucks

13 mg oxalate / serving

Safe

🟢 Black Cohosh

0 mg oxalate / serving

Safe

🟢 Black Walnut Hull Extract

3 mg oxalate / serving

Safe

🟢 Kelp

6 mg oxalate / serving

Safe

🟡 Milk Thistle

46 mg oxalate / serving

Caution

🟡 Milk Thistle

90 mg oxalate / serving

Caution

🟢 Soy

5 mg oxalate / serving

Safe

🟢 Spirulina

0 mg oxalate / serving

Safe

🟢 Duck

0 mg oxalate / serving

Safe

🟢 Tilapia

0 mg oxalate / serving

Safe

🟢 Eggs

0 mg oxalate / serving

Safe

🟢 Nectarine

1 mg oxalate / serving

Safe

🟢 Almond butter

9 mg oxalate / serving

Safe

🟢 Cream cheese

0 mg oxalate / serving

Safe

🟢 Beer

4 mg oxalate / serving

Safe

🟢 Sardines

4 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Milk

0 mg oxalate / serving

Safe

🟢 Yogurt

0 mg oxalate / serving

Safe

🟢 Yogurt

0 mg oxalate / serving

Safe

🟢 Yogurt

0 mg oxalate / serving

Safe

🟢 Cottage cheese

0 mg oxalate / serving

Safe

🟢 Cheddar cheese

0 mg oxalate / serving

Safe

🟢 Mozzarella cheese

0 mg oxalate / serving

Safe

🟢 Swiss cheese

0 mg oxalate / serving

Safe

🟢 Parmesan cheese

0 mg oxalate / serving

Safe

🟢 Ricotta cheese

0 mg oxalate / serving

Safe

🟢 Tofu

2 mg oxalate / serving

Safe

🟢 Buttermilk

0 mg oxalate / serving

Safe

🟢 Kefir

0 mg oxalate / serving

Safe

🟢 Mascarpone cheese

0 mg oxalate / serving

Safe

🟢 Feta cheese

0 mg oxalate / serving

Safe

🟢 Brie cheese

0 mg oxalate / serving

Safe

🟢 Gouda cheese

0 mg oxalate / serving

Safe

🟢 Havarti cheese

0 mg oxalate / serving

Safe

🟢 Provolone cheese

0 mg oxalate / serving

Safe

🟢 Monterey Jack cheese

0 mg oxalate / serving

Safe

🟢 Colby cheese

0 mg oxalate / serving

Safe

🟢 Goat cheese

0 mg oxalate / serving

Safe

🟢 Queso fresco

0 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 196 foods in this category 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.