While no foods contain solid oxalates, golden kiwi is generally considered a high oxalate fruit. Like many oxalate-rich foods, kiwifruit is an excellent source of several important nutrients, including vitamin C and potassium. Low-oxalate sources of vitamin C and potassium include cantaloupe, bananas, and oranges.
According to the Oxalosis and Hyperoxaluria Foundation, the average kiwifruit typically contains over 25 milligrams but less than 100 milligrams of oxalates.
If your body does not absorb oxalate (also known as oxalic acid) more efficiently than it normally does, you should be fine. The risk of developing calcium-oxide kidney stones is increased if dietary oxalates build in the kidneys, leading to increased urine production. Fruit oxalate content varies widely depending on growth conditions and degree of maturity, but most cultivars contain just trace quantities at most.
The high oxalate content of kiwifruit means it should be avoided by those who suffer from kidney stones. Also, the high potassium level in kiwis might be harmful to those with kidney conditions.
In order to make oxalate insoluble, it must not be present in the body (for example, in the gut, which is always considered to be “outside” the body due to the barrier established by the wall of the digestive system). The intractable and the unchangeable have much in common.
Three large specimens of two different kiwi varieties, green (Actinidia deliciosa L.) and golden (Actinidia chinensis L.), were purchased ripe and ready to eat at the local market. Let’s determine the oxalate composition of each of the three parts of kiwi, namely the skin, pulp, and seeds.
The pulp made up 90.4% of the edible portion of the two varieties, while the skin and seeds averaged 8.0% and 1.6%, respectively. Total oxalate was extracted with 2.0M HCl at 21°C for 15 min and water-soluble oxalate was extracted at 21°C for 15 min from each fraction.
The total composition and composition of soluble oxalates of each fraction were determined by ion-exchange HPLC. Golden kiwifruit flesh contained less total oxalates (15.7 vs. 19.3 mg/100 g WW) and more soluble oxalates (8.5 vs. 7.6 mg/100 g WW) than the green variety.
Green husks contain lower levels of insoluble oxalates (36.9 vs. 43.6 mg/100 g wt), while green seeds contain higher levels of insoluble oxalates 106.7 vs. 43.6 mg/100 g wt. 84.7 mg/100 g wt.
The following list can help you learn enough about the few oxalate-containing foods that exist.
Figs
Figs are another fruit that is rich in oxalate concentration, both fresh and dried. Although the average fresh or dried fig has less than 100 milligrams of oxalates, a usual serving size of two to four figs can easily provide more. According to the book Health Foods A to Z: The Essential Guide for Health Food Lovers, figs are one of the finest sources of dietary fiber among fruits.
Dried apricots
Apricots, both fresh and canned, have fewer than 10 milligrams of oxalate per serving, which is considered low. A single dried apricot might contain anywhere from 25 to 100 milligrams of oxalates, according to the Oxalosis and Hyperoxaluria Foundation. Dried apricots have considerably more minerals and calories than fresh apricots.
berries
Although it is widely assumed that berries do not contain low levels of oxalates, experts disagree on whether or not they contain a significant amount of oxalates.
Blueberries are considered high oxalate fruits by the University of Pittsburgh Medical Center and the Oxalosis and Hyperoxaluria Foundation, but intermediate oxalate fruits by Tufts Medical Center and the Oxalosis and Hyperoxaluria Foundation.
According to a study conducted at the University of Wisconsin Hospital, strawberries are the only fruit known to significantly increase oxalate levels in the urine.
Rhubarb
Rhubarb, a vegetable that resembles pink celery stalks, is categorized as a fruit in the United States because it is widely used in the making of sweet sauces and baked goods. Rhubarb’s strong flavor is due to the fact that it contains more oxalates than the vast majority of genuine fruits.
According to Wellness Foods A to Z, the plant’s leaves are also exceedingly hazardous due to the large levels of oxalates they contain. However, experts are unsure if the high levels of oxalates are to blame for this toxicity or whether it is caused by another chemical.
Considerations
If your doctor has advised you to follow an oxalate-free diet, you should enquire about acquiring a detailed list of foods from him or her.
Some health professionals advise avoiding meals with more than 10 milligrams of oxalate per serving, while others advise avoiding foods with more than 25 milligrams of oxalate per dish.
According to the University of Wisconsin Hospital, a low-oxalate diet benefits only about 20% of people who have calcium oxalate kidney stones.
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