Oxalate Food List

Search oxalate levels in 82+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods82

Harvard School of Public Health46 OHF Oxalate List 2024off UCI Kidney Stone Center36

Source details

Harvard School of Public Health

harvard-spreadsheet

User-provided spreadsheet OXALATE-TABLE-1.xlsx (posted Nov. 2023)

23 groups · 46 visible records

UCI Kidney Stone Center

uci-kidney-stone-center

UCI Kidney Stone Center PDF: Oxalate Content of Foods (June 2020)

22 groups · 36 visible records

Oxalate levels are measured per serving of each food.

Little or None0 mg

Very Low1-4 mg

Low5-24 mg

Moderate25-99 mg

High100-299 mg

Very High300+ mg

Recommended daily oxalate intake targets.

Low-oxalate diet< 50 mg/day

Moderate intake50–100 mg/day

High intake100–300 mg/day

Very high intake300+ mg/day

Harvard School of Public Health

46 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Beer Regular, Light, Hard Cider

Beverages

12 oz

3.9 mg

Very Low

3.9 mgVery Low

Raw Slug	beer-regular-light-hard-cider
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Boost

Beverages

8 oz

21.1 mg

Low

Carbonated Beverage With Sugar Without Caffeine

Beverages

12 oz

0.4 mg

Very Low

0.4 mgVery Low

Raw Slug	carbonated-beverage-with-sugar-without-caffeine
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Carnation Instant Breakfast, Prepared

Beverages

8 oz

7.3 mg

Low

7.3 mgLow

Prompt Name	Carnation Instant Breakfast
Raw Slug	carnation-instant-breakfast-prepared
Group	Beverages (beverages)
Serving	8 oz
Est. Weight	226.8 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Coffee Drinks, Cappuccino, Latte, Mocha, Frappucino

Beverages

12 oz

13 mg

Low

13 mgLow

Raw Slug	coffee-drinks-cappuccino-latte-mocha-frappucino
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Coffee, Brewed

Beverages

8 oz

1.7 mg

Very Low

Coffee, Prepared Instant Decaf

Beverages

8 oz

2.2 mg

Very Low

Cola, Caffeinated

Beverages

12 oz

0 mg

Little or None

Diet Soda No Caffeine

Beverages

12 oz

0.4 mg

Very Low

Diet Soda With Caffeine

Beverages

12 oz

0.4 mg

Very Low

Energy Dark, Red Bull

Beverages

8.3 oz

0 mg

Little or None

Energy Dark, Red Bull, Sugar Free, With Added Caffeine

Beverages

8.3 oz

0 mg

Little or None

0 mgLittle or None

Raw Slug	energy-dark-red-bull-sugar-free-with-added-caffeine
Group	Beverages (beverages)
Serving	8.3 oz
Est. Weight	235.3 g
Measured	No
Prompt	Excluded
Source	Harvard School of Public Health

Ensure Nutritional Supplement

Beverages

8 oz

2 mg

Very Low

Ensure Plus Nutrition Shake

Beverages

8 oz

12.3 mg

Low

Fruit Smoothie

Beverages

16 oz

9.3 mg

Low

Gatorade Drink, Fruit Flavored

Beverages

12 oz

0 mg

Little or None

0 mgLittle or None

Raw Slug	gatorade-drink-fruit-flavored
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Juice, Apple, Unsweetened

Beverages

7 oz

1.5 mg

Very Low

Juice, Apricot

Beverages

8 oz

0.2 mg

Very Low

Juice, Carrot, Canned

Beverages

1 cup

28.3 mg

Moderate

Juice, Citrus Fruit From Frozen Concentrate, Water Added

Beverages

12 oz

4.5 mg

Very Low

4.5 mgVery Low

Prompt Name	Citrus juice
Raw Slug	citrus-fruit-from-frozen-concentrate-water-added-juice
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Juice, Cranberry Cocktail Bottled

Beverages

6 oz

1.7 mg

Very Low

1.7 mgVery Low

Raw Slug	cranberry-cocktail-bottled-juice
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Juice, Grape, Canned Or Bottled, Unsweetened, With Added Vitamin C & Calcium

Beverages

6 oz

2.4 mg

Very Low

2.4 mgVery Low

Prompt Name	Grape juice
Raw Slug	grape-juice-canned-or-bottled-unsweetened-with-added-vitamin-c-and-calcium
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Juice, Grapefruit

Beverages

6 oz

2.2 mg

Very Low

Juice, Lemon, Raw

Beverages

0.06 cup

0.9 mg

Very Low

Juice, Mango

Beverages

1 cup

1 mg

Very Low

Juice, Orange , Chilled, Included From Concentrate, With Added Calcium & Vitamin D

Beverages

6 oz

1.1 mg

Very Low

1.1 mgVery Low

Prompt Name	Orange juice
Raw Slug	orange-juice-chilled-included-from-concentrate-with-added-calcium-and-vitamin-d
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Juice, Orange, Unsweetened Frozen, Prepared With Water

Beverages

6 oz

1.1 mg

Very Low

1.1 mgVery Low

Prompt Name	Orange juice
Raw Slug	orange-juice-unsweetened-frozen-prepared-with-water
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Juice, Pineapple, Canned, Unsweetened

Beverages

6 oz

1.9 mg

Very Low

1.9 mgVery Low

Prompt Name	Pineapple juice
Raw Slug	pineapple-juice-canned-unsweetened
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Juice, Pomegranate

Beverages

6 oz

1.3 mg

Very Low

Juice, Tomato, Canned, Salted

Beverages

6 oz

10.7 mg

Low

10.7 mgLow

Prompt Name	Tomato juice
Raw Slug	tomato-juice-canned-salted
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Juice, Vegetable, Canned

Beverages

6 oz

13.7 mg

Low

13.7 mgLow

Prompt Name	Vegetable juice
Raw Slug	vegetable-juice-canned
Group	Beverages (beverages)
Serving	6 oz
Est. Weight	170.1 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Lemonade, Frozen White From Concentrate, Water Added

Beverages

12 oz

22.3 mg

Low

22.3 mgLow

Prompt Name	Lemonade
Raw Slug	lemonade-frozen-white-from-concentrate-water-added
Group	Beverages (beverages)
Serving	12 oz
Est. Weight	340.2 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Lemonade, Low Calorie

Beverages

12 oz

1.4 mg

Very Low

Papaya, Canned Nectar

Beverages

1 cup

0.8 mg

Very Low

Powerade Zero

Beverages

12 oz

0 mg

Little or None

Slim Fast

Beverages

11 oz

36.7 mg

Moderate

Tea, Brewed

Beverages

8 oz

6.4 mg

Low

Tea, Diet Iced Ready To Drink

Beverages

12 oz

9.6 mg

Low

Tea, Instant Lemon Flavored, Sugar Sweetened, Powder

Beverages

0.09 cup

0.5 mg

Very Low

0.5 mgVery Low

Raw Slug	instant-lemon-flavored-sugar-sweetened-powder-tea
Group	Beverages (beverages)
Serving	0.09 cup
Est. Weight	21.6 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Tea, Unsweetened Green

Beverages

1 cup

6.4 mg

Low

Vitamin Water, Sugared With Added Nutrients

Beverages

8 oz

0 mg

Little or None

0 mgLittle or None

Raw Slug	vitamin-water-sugared-with-added-nutrients
Group	Beverages (beverages)
Serving	8 oz
Est. Weight	226.8 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Vitamin Water, Sugar-Free

Beverages

8 oz

0 mg

Little or None

Water, Tap

Beverages

8 oz

0 mg

Little or None

White & Dark Spirits, Hard Seltzer & Mixed Cocktail

Beverages

1.5 oz

0 mg

Little or None

0 mgLittle or None

Raw Slug	white-and-dark-spirits-hard-seltzer-and-mixed-cocktail
Group	Beverages (beverages)
Serving	1.5 oz
Est. Weight	42.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Wine, Red

Beverages

5 oz

1.2 mg

Very Low

Wine, White

Beverages

5 oz

0.3 mg

Very Low

UCI Kidney Stone Center

36 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Carrot Juice

Beverages

1 cup

27 mg

Moderate

Hot Chocolate (homemade)

Beverages

1 cup

65 mg

Moderate

Lemonade (frozen from concentrate)

Beverages

8 oz

15 mg

Low

Rice Dream

Beverages

1 cup

13 mg

Low

Tea, Brewed

Beverages

1 cup

14 mg

Low

Tomato Juice

Beverages

1 cup

14 mg

Low

V8 Juice

Beverages

1 cup

18 mg

Low

Prune Juice

Beverages

1 cup

7 mg

Low

Apple Juice

Beverages

6 oz

2 mg

Very Low

Apricot Juice

Beverages

1 cup

2 mg

Very Low

Coffee Decaff

Beverages

1 cup

2 mg

Very Low

Orange Juice

Beverages

1 cup

2 mg

Very Low

Pineapple Juice

Beverages

8 oz

3 mg

Very Low

Postum (coffee Substitute)

Beverages

~240 g

2 mg

Very Low

Coffee

Beverages

1 cup

1 mg

Very Low

Gatorade

Beverages

1 cup

0 mg

Little or None

Grape Juice

Beverages

8 oz

1 mg

Very Low

Grapefruit Juice

Beverages

8 oz

0 mg

Little or None

Kool-Aid

Beverages

1 cup

1 mg

Very Low

Lemonade (diet)

Beverages

8 oz

1 mg

Very Low

Mango Juice

Beverages

8 oz

1 mg

Very Low

Sodas (all types)

Beverages

8 oz

0 mg

Little or None

Sweetened Instant Iced Tea

Beverages

1 cup

0 mg

Little or None

Water

Beverages

8 oz

0 mg

Little or None

Chocolate Milk

Beverages

1 cup

7 mg

Low

Powdered Milk

Beverages

~30 g

3 mg

Very Low

Soy Milk

Beverages

1 cup

4 mg

Very Low

Fat Free Milk

Beverages

1 cup

1 mg

Very Low

1% Milk

Beverages

1 cup

1 mg

Very Low

2% Milk

Beverages

1 cup

1 mg

Very Low

Whole Milk

Beverages

1 cup

1 mg

Very Low

Beer (Regular)

Beverages

~355 g

4 mg

Very Low

Beer (Light)

Beverages

~355 g

3 mg

Very Low

Red Wine

Beverages

4 oz

1 mg

Very Low

White Wine

Beverages

4 oz

0 mg

Little or None

Liquor (80 proof)

Beverages

~44 g

0 mg

Little or None