Are the Oxalates in Apricots Suitable on a Low Oxalate Diet?

The oxalate in apricots is low.

Are you worried about oxalate in your diet? If you get kidney stones or have hyperoxaluria, know the oxalate content in foods, including apricots. In this post, we’ll look at the relationship between apricots and oxalate, and how it can help you manage your diet better.

Oxalate in Apricots and a Low Oxalate Diet

When it comes to oxalate levels, apricots are considered low in oxalate. Here’s what you need to know:

• Fresh apricots: A typical serving (1 cup of halves, or 155g) contains around 20 mg of oxalate.

• Dried apricots: A serving of 4 halves (14g) contains about 12 mg of oxalate.

Dried apricots have more oxalate per 100g. But, their smaller portion size makes them suitable for a low-oxalate diet. This means apricots can safely be eaten by those looking to limit the amount of oxalate they consume.

Oxalate List: Comparing Apricots to Other Fruits

This table has been put together using the OHF database. For links go to the Resource Library and look under Oxalate.

Now let’s compare apricots to other common fruits based on their oxalate per serving:

Low Oxalate Fruits (Less than 25 mg of oxalate per serving):

• Apricots (fresh and dried)

• Bananas

• Peaches

• Raspberries

• Figs (fresh and dried)

Moderate Oxalate Fruits (25-50 mg of oxalate per serving):

• Blueberries

• Kiwi

Blueberries are a moderate oxalate food. But, a 200g cup is high in oxalate compared to apricots.

What is Oxalate?

Oxalate, or oxalic acid, is a natural compound found in many foods and beverages. While it’s not harmful on its own, high oxalate foods can increase oxalate in your urine, leading to kidney stones. People with hyperoxaluria or those on a kidney stone prevention course need to limit the amount of oxalate they eat. When oxalate builds up, it can combine with calcium in the urine to form stones.

For those who form stones, it’s important to know that not all oxalate-containing foods need to be avoided. The goal is to manage your oxalate intake. Pairing plant-based calcium with oxalate can help. It reduces the oxalate available for absorption in the body. This is why a healthcare provider might recommend balancing calcium and oxalate in your diet to prevent stones from forming.

Managing Oxalate in Your Diet

If you’re following a lower oxalate diet or trying to prevent kidney stones, here are some tips to help:

1. Watch your portion sizes: Even low-oxalate foods can contribute to higher oxalate levels if eaten in large amounts.

   
   

2. Drink plenty of fluids: Staying hydrated can help prevent kidney stones. It flushes oxalate from your system and lowers oxalate in your urine.

   
   

3. Eat enough plant-based calcium: Pairing calcium-rich foods with oxalate-containing foods can prevent stones. This can help reduce how much oxalate is available for absorption. Here are some examples:

   1. Tofu (made with calcium sulphate)

   2. Fortified plant-based milk (soy, almond, oat)

   3. Chia seeds

   4. Broccoli

   
   

4. Talk to a healthcare provider: A dietitian can help you follow the best diet to prevent kidney stones. They will ensure you get enough nutrients while managing oxalate levels.

   
   

5. Limit high-oxalate foods: For those who need to limit oxalates, cut back on high-oxalate foods, like spinach and rhubarb.

   
   

Conclusion

Fresh and dried apricots are safe to include in most low-oxalate diets, as they have a relatively low amount of oxalate per serving. If you're a stone former or have hyperoxaluria, ask your doctor about safely including oxalate-rich foods in your diet.

Knowing the oxalate level in foods, like apricots, helps you. It can improve your diet, especially if you want to prevent kidney stones. Remember that some foods are higher in oxalate, but eating a variety of fruits and vegetables in moderation is key to health. You may not need to restrict all high-oxalate foods, but focusing on a balanced approach can help prevent stones.

Always ask your healthcare provider before changing your diet. This is especially important if you have a history of kidney stones or other health issues. Managing oxalate levels with the right diet and hydration can help prevent kidney stones and improve your well-being.

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