Leafy greens that are highest in oxalates include beet greens, purslane, rhubarb, spinach, chard, endive, and dandelion greens. In contrast, kale, turnip greens, and collard greens have relatively low levels of oxalates.
What leafy greens are high in oxalates?
Some plant foods extremely high in oxalates include, but not limited to: Leafy greens – spinach, Swiss chard, kale, collard greens, celery, parsley, endive, beetroot greens, dandelion greens, and turnip greens.
Which leafy greens are low in oxalates?
The Best Low Oxalate GreensArugula.Romaine Lettuce.Iceberg Lettuce.Kale.Cabbage.Mustard, Turnip and Collard Greens.Bok Choy.Watercress.
Do leafy greens have oxalates?
Leafy greens like spinach contain many vitamins and minerals, but they're also high in oxalates. A half-cup of cooked spinach contains 755 milligrams. Products made from soybeans are excellent sources of protein and other nutrients, especially for people on a plant-based diet. However, they are also high in oxalates.
What has more oxalates spinach or kale?
So kale is off the hook: it only contains 17 milligrams of oxalate to spinach's hundreds of milligrams of oxalate. Spinach and other dark green leafy vegetables like Swiss chard are oxalate dense vegetables. These green foods, although with healthy benefits, are the ones to be concerned about over-consuming.
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