keto oxalate food list - primaledgehealth.com

VEGETABLES & GREENS

artichokes

asparagus

broccoli

Brussels sprouts*

celery*

chives

collard greens*

eggplant

escarole

leeks

okra*

parsley

parsnips*

peppers, green bell

peppers, hot

sorrel

spinach*

string bean

swiss chard*

tomato*

turnip*

NUTS & SEEDS

almonds*

peanuts*

pecans*

sesame seeds*

walnuts*

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FRUITS

avocados*

blackberries

blueberries

lemon peel

lime peel

olives*

raspberries*

DRINKS & OTHER

black pepper (< 1 tsp/day)*

cacao (chocolate)*

cinnamon

ginger

soy sauce*

stevia*

tea, black and green

turmeric

KETO Oxalate Food List

*Contain HIGH or VERY HIGH levels (measuring 10 mg per serving or higher)

Top 3 foods with the most oxalate (measuring between 67-755 mg per serving)

VEGETABLES & GREENS

artichokes

asparagus

beets (root and leaf)*

broccoli

Brussels sprouts*

carrots

celery*

chives

collard greens*

eggplant

escarole

fava beans*

garbanzo beans

leeks

lentils

lima beans

navy beans*

okra*

NUTS & SEEDS

almonds*

cashews*

peanuts*

pecans*

sesame seeds*

walnuts*

© Primal Edge Health LLC

FRUITS

avocados*

black currants

blackberries

blueberries

cranberries, dried

dates*

grapefruit*

kiwi*

lemon and lime peels

lime peel

olives*

oranges*

pineapple, dried*

raspberries*

tangerine

DRINKS & OTHER

black pepper (< 1 tsp/day)*

cacao (chocolate)*

cinnamon

ginger

juice from high oxalate fruits

and vegetables*

miso*

soy sauce*

stevia*

tea, black and green

turmeric

V8 juice*

GENERAL Oxalate Food List

*Contain HIGH or VERY HIGH levels (measuring 10 mg per serving or higher)

Top 6 foods with the most oxalate (measuring between 48-755 mg per serving)

parsley

parsnips*

peppers, green bell

peppers, hot

potatoes*

red kidney bean*

refried beans*

rubarb*

sorrel

soy beans*

spinach*

string bean

sweet potatoes*

swiss chard*

tofu

tomato*

turnip*

yams*

GRAINS

brown rice

buckwheat*

corn tortilla

cornmeal*

couscous*

millet*

tapioca starch*

wheat (

VEGETABLES &

GREENS

acorn squash^

alfalfa sprouts

arugula

bok choy

cabbage

corn^

cucumbers, peeled

dino/lacinato kale

endive

kale

kohlrabi

lettuce

mushrooms

mustard greens

onions

peppers, red bell

radishes

sea vegetables

yellow squash

zucchini

SEEDS & GRAINS

white rice, cooked^

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FRUITS

apples^

banana^

cantaloupe^

cherries^

coconut

grapes^

honeydew^

lemon juice

lemonade/limeade (made

without peel)

lime juice

mango^

nectarine^

papaya^

peaches^

pears^

pineapple, fresh^

plantain^

watermelon^

LOW Oxalate Food List

All listings are low, containing 2 mg or less of oxalate

^nonketo foods

DRINKS & OTHER

distilled alcohol

water

wine, red

ANIMAL FOODS

dairy foods (butter, cheese,

yogurt, cream, milk^)

fats (lard, tallow)

fowl

game meat

pork

red meat

seafood

Animal foods are the only foods that have very little or zero oxalate.

To source quality animal protein, fats, and raw dairy, browse through this

collection of directories

• A brief introduction: “Are these “Health Foods” Killing Us Slowly?”

•

Oxalates

Limit oxalate intake to 40-50 mg a day.

Foods over 10 mg oxalate per serving are considered high oxalate foods, these

These popular “health foods” are shockingly high

Spinach, cooked ½ cup 755 mg

Spinach, raw 1 cup 656 mg

Almonds 1 ounce (22 kernels)

Beets ½ cup 76 mg

Coca powder ¼ cup 67 mg

Soybeans ½ cup 48 mg

Magnesium citrate, potassium citrate, and/or calcium citrate may be useful for

detoxing oxalate crystals Bulk Supplements*

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© Primal Edge Health 2019

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