Is Cacao High in Oxalates?

Is Cacao High in Oxalates?

If you’re wondering “is cacao high in oxalates,” here’s the short answer.

Cacao contains about 623mg of oxalates per 1 oz raw cacao powder (28g). That is considered very high compared to other foods. Raw cacao powder is extremely high in oxalates. One ounce contains roughly 623mg, over 6 times the entire daily budget. Cacao nibs are similarly concentrated at about 200-300mg per ounce. This is significantly higher than processed cocoa powder, which loses some oxalates during Dutch processing.

To put that in perspective, most kidney stone dietitians recommend staying under 100mg of oxalates per day. A single serving of cacao uses 623% of that budget.

How Does This Compare?

Raw cacao is one of the highest-oxalate foods per weight. An ounce of cacao powder has more oxalates than a half cup of cooked spinach (755mg vs 623mg, but serving weights differ). Regular cocoa powder (Dutch-processed) is lower at about 67mg per 4 teaspoons. Cacao nibs fall between the two.

Who Should Watch Their Intake?

Health-conscious people who switched from processed cocoa to raw cacao for the antioxidants may not realize they dramatically increased their oxalate intake. Cacao smoothies, cacao in oatmeal, cacao energy balls, and daily cacao drinks can push oxalate intake to dangerous levels. Anyone with kidney stone history should avoid raw cacao entirely.

Lower-Oxalate Alternatives

  • Carob powder (much lower oxalate, similar flavor profile)
  • Dutch-processed cocoa in small amounts (67mg/4 tsp)
  • White chocolate (minimal oxalates)
  • Vanilla extract for flavor

What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plants. Your body also produces them as a metabolic byproduct. In small amounts, they pass through your system without issues.

The problem starts when oxalate intake is high and calcium intake is low. Oxalates bind to calcium in the kidneys and form calcium oxalate crystals, the most common type of kidney stone. About 80% of kidney stones are calcium oxalate.

How to Reduce Oxalate Absorption

  • Pair high-oxalate foods with calcium. Eating calcium-rich foods (like cheese or yogurt) at the same meal binds oxalates in the gut before they reach the kidneys.
  • Cook your vegetables. Boiling reduces oxalate content by 30-50% because oxalates leach into the water. Steaming helps less.
  • Drink plenty of water. Staying hydrated dilutes oxalate concentration in urine, reducing crystal formation.
  • Spread intake across meals. A moderate-oxalate food at each meal is better than a high-oxalate food all at once.

The Bottom Line

Cacao is very high in oxalates. If you have a history of kidney stones or are on a low-oxalate diet, limit or avoid it. There are good alternatives that give you similar nutrition without the oxalate load.

Want Help Building a Diet That Works for You?

Tracking oxalates is just one piece of the puzzle. A health coach can help you build a whole-food eating plan that accounts for oxalates, inflammation, gut health, and your personal goals. Book a free discovery call to get started.

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Disclaimer: Oxalate values are approximate and based on Harvard T.H. Chan School of Public Health. Values can vary by growing conditions, preparation method, and brand. This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized guidance. Last verified March 2026.