Oxalate reference · Drinks and milks
Oxalate in cow and goat milk, yoghurt and cheese
1 mg in a 1 cup serving, which the Oxalosis and Hyperoxaluria Foundation bands as low. That is 1 mg per 100 g, for the most representative of the 5 forms measured. It sits above 0 of the 83 foods with a page here.
What is worth knowing about cow and goat milk, yoghurt and cheese
Dairy is at or near zero for oxalate, and this is the food group most often cut by mistake. Guideline advice for calcium oxalate stones is to keep calcium normal and take it with meals, because calcium eaten alongside oxalate binds it in the gut. Dairy is on the useful side of this question, not the risky one.
Every preparation measured
| As listed | Band | mg per 100 g | Serving | mg per serving |
|---|---|---|---|---|
| Milk Products, Cottage Cheese, Variety | low | 0 | 1/2 cup | 0 |
| Milk Products, Kefir | low | 0 | 1/2 cup | 0 |
| Milk Products, Sour Cream | low | 0 | 2 tbsp | 0 |
| Milk, Cows or Goats, All types | low | 1 | 1 cup | 1 |
| Cheese, hard and soft variety | low | 2 | 1 oz | 1 |
Bands are per serving as the OHF lists them, so a food can be high per 100 g and low in the portion anybody eats. Turmeric and dried parsley are the clearest cases of that, and neither is a problem in a kitchen.
Nothing in this category measures lower
Cow and goat milk, yoghurt and cheese is the lowest of the 6 drinks and milks with a page here, ranked by the most representative form of each. If something in this category has come off your plate, this is what it can be replaced with.
| Food | Band | mg per serving | Serving |
|---|---|---|---|
| Cow and goat milk, yoghurt and cheese (this page) | low | 1 | 1 cup |
| Coffee | low | 2 | 1 cup |
| Oat, soy, rice and other plant milks | low | 11 | 1 cup |
| Tea | moderate | 27 | 1 cup |
| Beetroot juice | high | 164 | 1 cup |
| Almond milk | high | 165 | 1 cup |
Before you act on the number
A figure in a table is not a figure in your urine. Oxalate in a plant moves with variety, ripeness, soil, season and cooking — boiling leaches a good deal of it into water that is then poured away. What you absorb also depends on what was on the plate with it, because calcium eaten in the same meal binds oxalate in the gut so that it leaves in the stool instead of the urine.
There is no daily target on this site. The OHF publishes bands per serving, not an allowance, and what any one person should aim for depends on their stone chemistry and their own testing. If you have been given a number, that number wins over anything here.
Restriction is not the first move. Guideline advice for recurrent calcium oxalate stones starts with fluid, with normal calcium taken alongside meals, and with less sodium — and it recommends the fruit and vegetables a low-oxalate list tends to strip out.
All 83 foods, and the full published table · Why a low-oxalate list is the wrong tool for planning a diet · Why calcium belongs with the meal, not off the plate
