Kidney Stone Prevention (Oxalate) Calculator
Build low-oxalate snack combinations by tracking the oxalate levels in nuts, seeds, and dried fruits to help prevent calcium oxalate kidney stones.
Important Medical Disclaimer
This tool provides general nutritional information for oxalate content. It is not medical advice or treatment for kidney stones. A low-oxalate diet should only be followed under the supervision of a doctor or registered dietitian for a diagnosed medical condition. Always consult with a healthcare professional for personalized guidance.
Understanding Oxalates and Kidney Stone Risk
A nephrologist (kidney doctor) or renal dietitian would explain that oxalates are naturally occurring compounds found in many healthy plant foods. For most people, they are harmless. However, for individuals who are genetically predisposed to forming **calcium oxalate kidney stones**, a diet high in oxalates can increase their risk.
Smarter Prevention Strategies
- Hydration is #1: Drinking plenty of water (2-3 liters per day) is the single most important step to dilute urine and prevent all types of kidney stones.
- Pair with Calcium: Eating calcium-rich foods (like yogurt or cheese) *with* your oxalate-containing foods is crucial. The calcium and oxalate bind together in the gut and are excreted, rather than binding in the kidneys to form stones.
- Limit Sodium: High sodium intake can increase the amount of calcium in your urine, which raises the risk of stone formation.
Low Oxalate Items
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safer choices
Moderate Oxalate
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use in moderation
High Oxalate Items
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limit or avoid
Add foods to assess your meal’s oxalate risk
Your Oxalate Tracker
💡 Kidney Stone Prevention Tip
Daily Oxalate Intake
Remember
Drink plenty of water throughout the day and consider pairing high-oxalate foods with calcium-rich options like dairy products to help reduce oxalate absorption.
Frequently Asked Questions
Should everyone follow a low-oxalate diet?
**Absolutely not.** A low-oxalate diet is a restrictive medical diet only for people who form calcium oxalate kidney stones. Many high-oxalate foods (like spinach, beets, nuts, and seeds) are incredibly healthy and should not be avoided unless specifically advised by a doctor.
What are the highest oxalate foods I should be aware of?
Some of the highest oxalate foods include spinach, rhubarb, beet greens, and almonds. In the context of our list, almonds and sesame seeds are particularly high and should be consumed in moderation by those on a prescribed low-oxalate diet.
Does drinking milk (calcium) cause kidney stones?
This is a common misconception. For people who form calcium oxalate stones, consuming adequate dietary calcium is actually **protective**. Eating calcium-rich foods *with* meals helps bind oxalate in the gut, preventing it from being absorbed and forming stones in the kidneys.