Oxalates, also known as oxalic acid, are naturally occurring organic compounds found in many plant-based foods, including vegetables, fruits, nuts, and grains. For people managing specific health conditions, understanding the exact oxalate content of their diet is necessary. The question of whether a sweet and popular fruit like the mango is high in oxalates is a common one when navigating dietary restrictions.
Mango’s Oxalate Content
Mango is generally considered a low to moderate oxalate food, making it a safe inclusion for most individuals following a low-oxalate diet. A typical serving of mango (about 100 grams) contains a low amount of oxalates, generally falling within the range of 5 to 12 milligrams (mg). This content is significantly lower than many common high-oxalate vegetables and fruits.
The oxalate level of mango is often categorized as “low” or “very low” in comprehensive food lists. Ripeness does not appear to drastically change the oxalate concentration, although it does affect other nutrient levels like sugar and Vitamin C.
Understanding Dietary Oxalates
Oxalates are organic compounds that serve a protective function in plants, helping to regulate calcium and defend against foraging. Once consumed, they travel through the digestive tract where they bind with minerals like calcium and iron. This binding process forms insoluble crystals, primarily calcium oxalate.
The concern with dietary oxalates stems from their potential to contribute to the formation of kidney stones. When the body absorbs too much soluble oxalate, it is excreted through the kidneys. In susceptible individuals, high levels of oxalate in the urine can combine with calcium to form hard calcium oxalate stones, which are the most common type of kidney stone.
Oxalate is absorbed in the small intestine, and the amount absorbed can vary depending on the presence of other substances in the meal. The body also produces oxalate internally as a byproduct of metabolism. However, the primary source of high urinary oxalate is dietary intake.
High-Oxalate Foods and Intake Management
To put mango’s content into perspective, many common foods contain oxalate levels hundreds of times higher. Examples of genuinely high-oxalate foods include certain green leafy vegetables such as spinach, which can contain up to 750 mg per 100 grams, and rhubarb. Other significant sources are nuts, seeds, chocolate, cocoa powder, and beets, with some sources listing values well over 100 mg per serving.
For those needing to manage their intake, a low-oxalate diet is generally defined as consuming less than 100 mg per day. One of the most effective management strategies is to ensure adequate calcium intake alongside meals containing oxalates. The calcium binds to the oxalate in the digestive tract before it can be absorbed into the bloodstream, allowing the resulting compound to be passed harmlessly in the stool.
Increasing overall fluid intake is another tool, as proper hydration helps dilute the concentration of oxalates and other stone-forming minerals in the urine. Certain food preparation methods can also reduce the oxalate content of some high-oxalate vegetables. Boiling, for instance, can leach out a portion of the soluble oxalates from foods like spinach or chard. Consulting with a healthcare provider or dietitian is the best path for personalized advice regarding oxalate intake management.