Low Oxalate Cabbage
One of the most common reactions I hear from folks who are new to the low oxalate diet is “What do you mean I can’t eat spinach? But spinach is sooo good for you! How can this low oxalate diet be healthy?” Well, I have some good news and some bad news. First, spinach is not good for YOU (although it might be okay for some other people with rock solid digestive tracts and little endogenous oxalate production). I know it can be hard at first, but just let spinach go if you haven’t already. Spinach is not your friend, and you don’t need it to be healthy. Second, you can eat lots of fabulous, nutritious greens on the low oxalate diet, including dino kale, mustard greens, water cress and turnip greens. In fact, many of these greens have a much better nutritional profile than spinach, plus the calcium and other minerals in low oxalate greens are more bio-available than those in high oxalate greens because there isn’t a lot of oxalate binding the minerals up in your gut. Yay! This low oxalate diet is sounding better all the time, isn’t it?
Since so many people grow up eating only three leafy greens (lettuce, spinach and cabbage) and aren’t familiar with the huge array of fabulous and nutritious greens available on the low oxalate diet, I put together the guide below to help you use medium and low oxalate greens more confidently. Are you ready to experiment?
Collard Greens
Making a soup? Try adding a handful of mustard greens, pea greens or American cress (see Chicken Sausage Soup with Mustard Greens and Mushrooms for one of my favorite soup recipes). Craving a salad? Try adding some arugala, kohlrabi or water cress for a peppery bite. Want to try your hand at fermenting? Use a tough green like mustard greens, cabbage or broccoli rabe. Just want some comfort food? Make a pot of southern-style low oxalate greens with turnip greens or collard greens. Have fun trying something new!
How to Read the Tables: Very low oxalate greens have less than 1 mg. oxalate per half cup and are marked in the low oxalate list with an asterik. Low oxalate greens have 1- 5 mg. oxalate per half cup. Medium oxalate greens have 5 -15 mg. oxalate per half cup. All oxalate values are for one half cup raw greens unless otherwise stated. Oxalate values for cooked greens are measured after cooking. For example, if the oxalate value is for boiled greens, this means that the greens were boiled for at least 6 minutes and the cooking water has been thrown out or used to water the house plants. Please note in the cooking section I have included all common or tasty cooking methods for each green, although we don’t have oxalate values for all cooking methods. Use the raw value and measure before cooking if I haven’t listed a value for the cooked green.
Sources: All oxalate values in these tables come from the Autism Oxalate Project or the VP Foundation’s oxalate testing programs and were either tested in Dr. Michael Liebman’s laboratory (University of Wyoming) or reviewed by Dr. Michael Liebman for the Low Oxalate Cookbook 2.
Low Oxalate Greens: Medium Oxalate Greens:
Mustard Greens (boiled) Collard Greens (boiled or steamed)
Cabbage (nappa, purple, green, savoy) Belgian Endive or Chicory
Bok Choy Grape Leaves
Turnip Greens (boiled) Broccoli Rabe/Rapini(steamed)
Dino/Lacinato/Tuscan Kale (boiled) Dandelion Greens (raw or boiled)
Lettuce (Cornsalad, Iceberg, Bibb) Mustard Greens (steamed)
Lettuce (Romaine, Butter, Boston)* Turnip Greens (steamed)
Broccoli Rabe/Rapini Curly Kale
Collard Greens Green onions (green part)
Creasy/American Cress (boiled) Shallots
Pea Greens Broccoli (steamed)
Arugula* Fennel (raw or boiled)
Alfalfa Sprouts Brussel Sprouts (steamed or boiled)
Water Cress (raw or boiled)
Kohlrabi*
Broccoli (raw or boiled)
Mild-Tasting Greens: Zesty or Spicy Greens:
Turnip Greens (when cooked) Turnip Greens (spicy/bitter when raw)
Collard Greens Mustard Greens* (bitter when raw)
Dino Kale Dandelion Greens
Curly Kale Arugula
Pea Greens Broccoli Rabe/Rapini (bitter when raw)
All LO Lettuces Green Onions
Alfalfa Sprouts Shallots (raw)
Fennel (mild but flavorful) Water Cress
Shallots (sauteed) Kohlrabi
Broccoli American Cress
Brussel Sprouts
Greens to Eat Braised or Steamed: Greens to Eat Boiled:
Mustard Greens Turnip Greens
Turnip Greens Collard Greens
Collard Greens Curly Kale
Dino Kale Dino Kale
Curly Kale Mustard Greens
Bok Choy Broccoli Rabe
Belgian Endive (light heat only) Collard Greens
Broccoli Rabe Water Cress (in soups)
All Cabbages Dandelion Greens
Broccoli Broccoli
Water Cress (light heat only) Fennel
Fennel Pea Greens
Pea Greens All Cabbages
Brussel Sprouts Brussel Sprouts
Greens to Eat Raw: Greens to Ferment:
All LO Lettuces All Cabbages
Bok Choy Bok Choy
All Cabbages Grape Leaves
Arugala Mustard Greens
Dandelion Greens Kohlrabi
American Cress Turnip Greens
Belgian Endive Broccoli Rabe/Rapini
Broccoli Collard Greens
Alfalfa Sprouts Dino Kale
Water Cress Broccoli
Fennel (leaves especially) Fennel (bulb)
Curly Kale
Best Spinach Substitutes in Recipes:
Braised Turnip Greens and Kohlrabi with Green Onions, Yellow Onions and Bacon
Dino Kale (cooked)
Turnip Greens (cooked)
Romaine Lettuce (raw)
Washing Low Oxalate Greens: The easiest way to wash greens is to fill a sink or large mixing bowl with water and submerge the greens, gently swishing them around. If sediment falls out, pour out the water and wash one more time. Salad dressings won’t stick to wet greens, so let them dry before eating in salads (you can spread them out on cloth or paper towels to dry faster or pat them lightly with a dish towel).
Preparing Low Oxalate Greens: If the stems are small and bend easily you don’t have to remove them. If you are using tougher greens with big stems, however, remove the stem and the rib (mustard greens, turnip greens and collard greens usually have to be de-ribbed). Tear or cut the greens into bite-sized pieces.
Braising Low Oxalate Greens: Most greens benefit from low to medium heat vs. high heat and light braising versus long cooking. Try using grass-fed butter, coconut oil, olive oil or bacon fat for your braising fat (2-4 tablespoons for a big skillet of greens). Toss the greens around in the skillet for a few minutes until they are done (taste as you go –braised greens are done when you think they taste done!). If your are using tougher, “big-leaved” greens, you may need to put the lid on for a minute or two and let them steam. Add a little salt, garlic or vinegar for seasoning at the end and enjoy. Yum!
Boiling Low Oxalate Greens: Make sure the greens are submerged and boil for 6 – 10 minutes depending on the green (it might take a few minutes for the greens to “boil down” enough to all fit in your pot and be submerged). You want it to boil long enough to cook the green and leach out as much soluble oxalate as possible, but not so long that you are left with a limp, mushy pile. Boiled greens are delicious seasoned with salt, garlic salt, white pepper, butter, vinegar or olive oil.
Fermenting Low Oxalate Greens: This is a post all of it’s own! I’ll be experimenting this summer and reporting my results in follow-up posts, so please check back.
Photo credits go to karendalziel for Braised Greens, to Steven Jackson for Collards and to Christian Guthier for Cabbage.
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{ 14 comments… read them below or add one }
VERY helpful. Thank you!!
Thank you! Just what I needed. Thanks for you time!
Val
Thanks! This is very helpful.
Very helpful resource! Thanks.
This is an awesome post – just what I needed! Thank you
I happen to think collards and mustard greens taste better than spinach, anyway. Collards are great cooked, but they take time. I had some raw collards shredded and dressed with a light vinegar-based dressing, labeled “collard slaw”..it was awesome! I think they’re a great spinach alternative, especially raw.
Hi, Jes. Collard Slaw does sound good! I’m going to have to see if I can find a recipe for that.
Why does that table confuse me? It makes no sense. Many items are both low and medium. I’m not sure which category those below fall in. Why couldn’t this just be clear. I’m so desperate. I’m tired of feeling stupid.
Mike,
Oxalate tables and food lists are confusing. The oxalate content of greens (and all foods) depends on many things including the variety of the green, the serving size and how the green was cooked. Most oxalate tables/lists give both the serving size and the cooking method (or raw). The same food can be labeled low, medium or high oxalate depending on serving size. It also may be labeled both low and medium oxalate depending on cooking method. If you look up in my “How to Read the Tables Section,” you’ll notice that my values are all for one half cup greens. My values are also for raw greens unless I give a cooking method. So, you’ll see that half a cup of boiled turnip greens are low oxalate, but a half cup of steamed turnip greens are medium oxalate. A half cup raw or boiled broccoli is low and a half cup steamed broccoli is medium. Some greens are only listed with a cooking method because we don’t know the oxalate content of the raw vegetable. Alternately, some are only listed raw because we don’t have a cooked value. If we did you’d probably see that many more greens would be in both the low and medium oxalate categories.
Hope this helps.
Hope this helps some.
Is everything listed after the “low” and “medium” lists okay to eat? Which ones are low and which are medium? Thank you for this compilation. I’ve just found out I’m prone to kidney stones and am trying to adjust my veggie intake.
Sorry for the late reply, AB. Yes, you can eat anything in these lists. They are based on a serving size of one half cup raw unless a cooking method is stated. Look under the low and medium oxalate lists for oxalate content (as opposed to the ones about how to cook them etc.). Most of the exact values are protected under copyright and can’t be made into a table here, but the ones in the low oxalate list are either very low oxalate (marked with an asterik and contain less than 1mg. oxalate per serving) or low oxalate (between 1 mg. and 5 mg. per serving). The ones in the medium oxalate list are between 5 mg. and 15 mg. oxalate per serving.
Heidi,
Thank you for this brilliant list here. This is more helpful than you know. Heidi what would you recommend as the most nutritious raw greens to use in a Salad. Im just talking Raw for a salad (no cooking). Looking for a replacement largely for Spinach. I know that lettuces are the obvious substitution but provide little in the way of nutrition. I am guessing from the list above, probably kale, arugula, and cabbage perhaps? Just wanted to hear your thoughts.
Thanks, JG.
Romaine lettuce is the most nutritious of the lettuces, so I usually use that as my base. Arugula, cabbage, and maybe a little fresh herbs like basil or cilantro would be flavorful and low oxalate. Chopped broccoli, kohlrabi or broccoli rabe would also add some good nutrition while staying low oxalate. You could also add a little kale, which is very nutritious, and mustard greens or turnip greens. These greens may be a little strong for a salad if the leaves are large, but if you grow them yourself or can get them at a farmers’ market, you can pick them quite small (like “baby” lettuces) and they are very tender and more mild. I really like baby turnip greens! Be sure to add some chopped red pepper and a few slices of low oxalate variety tomatoes (like big beef, pink girl and early girl). Sounds pretty yummy and nutritious to me!
Thanks Heidi. Great suggestions. I have never tried turnip greens, nor watercress. I am going to use this as a chance to give them a shot and do some experimenting. Thanks for your feedback and the great info on your site. Was really shocked to learn about Spinach being so high in Oxalates.
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