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Low oxalate greens

Greens can be an excellent choice with all their immune boosting and cancer prevention nutrients. At the same time, if you are concerned about foods high in oxalate due to inflammation and pain, aim for the low-oxalate ones.

Spinach is one of the worst offenders, weighing in at a whopping 334 mg. of oxalate per 1/2cup. when boiled. Consider that in relation to bok choy (pak choi) which tests at 1.6 mg. per 1/2 cup when boiled.

Here are some sample oxalate levels in green vegetables that have been boiled:

High oxalate greens

Swiss Chard (red and green)
Beet greens
Dandeloin greens

Moderate oxalate greens


Low oxalate greens

Bok choy (Pak choi)
White cabbage
Savoy cabbage

There are several other important points to bear in mind:

  • Boiling decreases oxalate levels, which pours into the water and thus should be discarded. A vegetable steamed may be high in oxalate in comparison to the same vegetable when it’s boiled.
  • Serving size makes a significant difference.
  • Oxalate values can vary depending upon the soil and climate in which a plant is grown.  It’s always advisable to proceed carefully and test your own tolerance for individual foods.

Enjoy your greens, just choose wisely if you are susceptible to absorbing excess oxalate from foods and the range of painful disorders that can be triggered or exacerbated as a result.


  • The Low Oxalate Cookbook, from the Vulvar Pain Foundation
  • Trying Low Oxalates Yahoo Forum

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  1. I live and breathe greens. Mostly raw or juiced…..but I had no idea Spinach was in such a category – although it doesn’t bother me at all. Core message is still: Eat Your Greens. Tons of it. And love them. They are delicious. Right Sandra? :)!

    • Farnoosh, You pose a good question, but I had to really think about it for awhile! I don’t at all disagree with the health benefits of greens for most people. At the same time, plant foods contain many natural compounds for the purpose of protecting themselves. Most people can process these compounds, but not everyone. There’s a segment of people who find that a number of fruits and vegetables trigger digestive problems, pain, and other symptoms. The effect may not be immediate or direct because it can sometimes be a question of the compounds accumulating in your body so that symptoms are not triggered until your barrel is full so to speak. The core message about greens and very much at the core of my writing is to know yourself and to learn to listen to the wisdom of your body. What is healthy can be variable depending upon the individual. I am going to write an article about this soon, probably in the next week. So please do enjoy your greens and all their immune boosting and anti-cancer nutrients if you find them healthy for you!!!!!

  2. Thanks for this helpful info. I would assume that regular green cabbage would be on the low oxalate list.

    • Kathleen, I appreciated your recent post about mega-hassles at the shop and the parallel between Mexico and France vís-a-vís customer service, having lived in France for a period of time! Asking a simple question and all that ensues as a result can indeed be nerve-fraying. Yes, green cabbage is on the low oxalate list. It seems to be one vegetable that is consistently low in oxalate.

  3. Loved the pic, had to read it. Prolific Living, I had no idea about this either. Thanks for educating me Sandra Lee and for giving me a craving for some yummy greens:)

    • Annabel, I can feel your wonderful sense of amusement right through your comment! I bet you will like Prolific Living. Enjoy the greens.

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