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OxalateSafe

Oxalate food list

The foods highest in oxalate per serving are rhubarb, amaranth leaves, sweet potato, taro leaves, spinach. Most fruit, and vegetables like broccoli, cabbage and cucumber, are low. Each food below is graded on a normal serving against 50 mg, the daily amount many kidney stone clinics aim for.

Grade A: very low, under 5 mg per serving

A Chicken 0 mg A Pumpkin 0 mg A Lotus root 0 mg A Watercress 0 mg A Oatmeal 0 mg A Oat bran 0 mg A Liquor 0 mg A Candy without chocolate 0 mg A Mayonnaise 0 mg A Sugar 0 mg A Butter 0 mg A Turkey 0 mg A Cod 0 mg A Cheese <1 mg A Beef <1 mg A Pork <1 mg A Cottage cheese <1 mg A Cream cheese <1 mg A Sour cream <1 mg A Liver <1 mg A Halibut <1 mg A Shrimp <1 mg A Coconut <1 mg A Lima beans <1 mg A Lettuce <1 mg A Cucumber <1 mg A Garlic <1 mg A Fish <1 mg A Passion fruit <1 mg A Flaxseed <1 mg A Mushrooms <1 mg A Jell-O <1 mg A Salmon <1 mg A Sardines <1 mg A Kale <1 mg A Watermelon <1 mg A White wine <1 mg A Italian dressing <1 mg A Jam <1 mg A Pancake syrup <1 mg A Dried cranberries <1 mg A Bacon <1 mg A Radishes <1 mg A Plum <1 mg A Milk <1 mg A Kohlrabi <1 mg A Mustard <1 mg A Zucchini <1 mg A Rice milk <1 mg A Yogurt <1 mg A Hot dog <1 mg A Ham <1 mg A Corn flakes <1 mg A Corn <1 mg A Orange juice 1 mg A Ice cream 1 mg A Tuna 1 mg A Macadamia milk 1.1 mg A Apricot 1.3 mg A White rice 1.4 mg A Mango 1.5 mg A Coffee 1.5 mg A Cola 1.5 mg A Apple juice 1.5 mg A Ketchup 1.5 mg A Cantaloupe 1.6 mg A Red wine 1.6 mg A Apple 1.8 mg A Sausage 1.8 mg A Onion 1.9 mg A Papaya 1.9 mg A Pineapple juice 1.9 mg A Peach 2.1 mg A Grapefruit juice 2.2 mg A Decaf coffee 2.2 mg A Cranberry juice 2.3 mg A Coleslaw 2.4 mg A Grapes 2.5 mg A Savoy cabbage 2.6 mg A Danish pastry 2.6 mg A Cauliflower 2.8 mg A Avocado 2.8 mg A Salsa 2.8 mg A Soy sauce 2.9 mg A Sunflower seeds 2.9 mg A Cabbage 3.1 mg A Rice Krispies 3.1 mg A Cherries 3.2 mg A Wheat bread 3.2 mg A Lemon 3.3 mg A Kumquats 3.3 mg A Strawberries 3.4 mg A Raisins 3.5 mg A Oat milk 3.6 mg A Cornbread 3.7 mg A Honey Bunches of Oats 4 mg A Life cereal 4 mg A Winter squash 4 mg A Black-eyed peas 4.3 mg A White bread 4.4 mg A Donut 4.4 mg A Mixed vegetables 4.5 mg A Hemp milk 4.6 mg A Apple pie 4.6 mg A Pear 4.8 mg A Corn Chex 4.9 mg A Popcorn 4.9 mg

Grade B: low, 5 to 10 mg per serving

B Green peas 5 mg B Sauerkraut 5 mg B Mung beans 5.1 mg B Crackers 5.1 mg B Fish sticks 5.2 mg B Lime 5.3 mg B Parsley 5.4 mg B Asparagus 5.5 mg B Beer 5.5 mg B Lucky Charms 5.5 mg B Chickpeas 5.9 mg B Broccoli 6 mg B Olives 6.1 mg B Granola bar 6.1 mg B Rye bread 6.3 mg B Oat bread 6.4 mg B Green tea 6.5 mg B Lentils 6.6 mg B Milk chocolate 6.9 mg B Pretzels 6.9 mg B Blueberry muffin 7 mg B Tortilla chips 7.1 mg B Cinnamon Toast Crunch 7.2 mg B Special K 7.3 mg B English muffin 7.3 mg B Cheerios 7.4 mg B Artichoke 8.2 mg B Iced tea 8.3 mg B Green onions 8.3 mg B Cheese pizza 8.5 mg B Brussels sprouts 9 mg B Banana 9 mg B Pistachios 9 mg B Flour tortillas 9 mg B Bran muffin 9 mg B Pineapple 9.1 mg B Tofu 9.1 mg B Puffed wheat 9.2 mg B Soybean sprouts 9.3 mg B Figs 9.7 mg

Grade C: moderate, 10 to 25 mg per serving

C Tomato 10 mg C Soy milk 10 mg C Total cereal 10 mg C Corn tortillas 10 mg C Marinara sauce 10 mg C Hazelnut milk 11 mg C Black tea 11 mg C Black currants 11 mg C Red currants 11 mg C Tomato juice 11 mg C Black beans 11 mg C Celery 12 mg C Tangerine 12 mg C Walnuts 12 mg C Black pepper 12 mg C Soy burger 12 mg C Mashed potatoes 12 mg C Potato chips 13 mg C Orange 13 mg C Fiber One 13 mg C Grapefruit 13 mg C Raspberries 14 mg C Chicory greens 14 mg C Grape-Nuts 14 mg C Whole wheat bread 14 mg C Chocolate pudding 14 mg C Clam chowder 14 mg C Carrots 15 mg C Leeks 15 mg C Whole wheat crackers 15 mg C Kiwi 16 mg C Pecans 16 mg C Fennel 17 mg C Cashew milk 17 mg C Yardlong beans 17 mg C Potato salad 17 mg C Gooseberries 18 mg C Cream of Wheat 18 mg C Prunes 18 mg C Brown rice 19 mg C Chocolate frosted cake 19 mg C Blueberries 19 mg C Peanut butter 19 mg C Kidney beans 20 mg C Chinese broccoli 20 mg C Bulgur 21 mg C Whole wheat flour 21 mg C Lemonade 22 mg C Lamb's quarters 23 mg

Grade D: high, 25 to 50 mg per serving

D Green bell pepper 25 mg D Almond milk 27 mg D Cocoa powder 28 mg D Couscous 28 mg D Peanuts 29 mg D Pasta 30 mg D French fries 31 mg D Dried figs 31 mg D Bitter melon 33 mg D Frosted Mini-Wheats 33 mg D Brownie 34 mg D All-Bran 35 mg D Candy bar 35 mg D Sweet potato fries 37 mg D Burdock root 38 mg D Purslane 39 mg D Potato 42 mg D Blackberries 42 mg D Shredded wheat 42 mg D Bran flakes 43 mg D Eggplant 45 mg D Mixed nuts 45 mg D Beets 46 mg D Raisin bran 46 mg D Hazelnuts 47 mg D White beans 49 mg

Grade E: very high, over 50 mg per serving

E Elderberries 53 mg E Water spinach 53 mg E Bamboo shoots 54 mg E Plant-based burger 58 mg E Buckwheat 61 mg E Cashews 64 mg E Wheat bran 69 mg E Green beans 72 mg E Almonds 72 mg E Quinoa 79 mg E Dark chocolate 87 mg E Amaranth 111 mg E Soybeans 120 mg E Star fruit 208 mg E Swiss chard 252 mg E Okra 254 mg E Spinach 316 mg E Taro leaves 335 mg E Sweet potato 357 mg E Amaranth leaves 423 mg E Rhubarb 659 mg