Oxalate Food List

Search oxalate levels in 24+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

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Foods24
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Harvard School of Public Health0OHF Oxalate List 202424UCI Kidney Stone Center0
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Harvard School of Public Health

harvard-spreadsheet

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

23 groups · 0 visible records

Fruits 42Vegetables 46Legumes and Plant Proteins 12Nuts and Seeds 18Bread and Flatbreads 15Pasta and Noodles 2Rice 3Potatoes and Starchy Sides 14Breakfast Cereals and Grains 67Milks, Creams and Butters 15Cheese and Cheese Spreads 12Yogurt and Cultured Dairy 12Frozen Desserts 3Eggs 4Fish and Seafood 29Fresh Meats and Poultry 17Cured and Processed Meats 11Sauces, Dressings and Condiments 18Stocks, Broths and Soups 5Sweeteners and Baking Ingredients 9Desserts and Sweets 30Beverages 46Prepared Dishes 3

OHF Oxalate List 2024

ohf-oxalate-list-2024

User-provided PDF Oxalate-List-022724.pdf

27 groups · 24 visible records

Fruits 63Vegetables 96Legumes and Plant Proteins 40Nuts and Seeds 26Bread and Flatbreads 31Pasta and Noodles 14Rice 7Potatoes and Starchy Sides 23Breakfast Cereals and Grains 45Flours and Baking Mixes 24Milks, Creams and Butters 18Cheese and Cheese Spreads 3Yogurt and Cultured Dairy 10Frozen Desserts 3Eggs 1Fish and Seafood 1Fresh Meats and Poultry 2Cured and Processed Meats 1Sauces, Dressings and Condiments 26Stocks, Broths and Soups 8Sweeteners and Baking Ingredients 6Desserts and Sweets 53Beverages 37Herbs, Spices and Seasonings 94Oils and Fats 6Prepared Dishes 16Supplements 84

UCI Kidney Stone Center

uci-kidney-stone-center

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

22 groups · 0 visible records

Fruits 43Vegetables 54Legumes and Plant Proteins 4Nuts and Seeds 12Bread and Flatbreads 25Pasta and Noodles 17Potatoes and Starchy Sides 8Breakfast Cereals and Grains 126Milks, Creams and Butters 11Cheese and Cheese Spreads 11Yogurt and Cultured Dairy 3Frozen Desserts 7Eggs 2Fish and Seafood 21Fresh Meats and Poultry 18Cured and Processed Meats 4Sauces, Dressings and Condiments 27Stocks, Broths and Soups 5Sweeteners and Baking Ingredients 39Desserts and Sweets 44Beverages 36Prepared Dishes 19

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

0 matching records

FoodGroupServing / WeightOxalateStrength

OHF Oxalate List 2024

24 matching records

FoodGroupServing / WeightOxalateStrength
Corn, CornmealFlours and Baking Mixes31 g11 mgLow

Corn, Cornmeal

11 mgLow
Raw Slugcorn-cornmeal
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving31 g
Source Weight31 g
Oxalate per 100g37 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Almond Meal, Trader JoesFlours and Baking Mixes38 g197 mgHigh

Flour, Almond Meal, Trader Joes

197 mgHigh
Prompt NameAlmond Meal
Raw Slugflour-almond-meal-trader-joes
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving38 g
Source Weight38 g
Oxalate per 100g519 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, AmaranthFlours and Baking Mixes26 g74 mgModerate

Flour, Amaranth

74 mgModerate
Raw Slugflour-amaranth
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving26 g
Source Weight26 g
Oxalate per 100g283 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Baking, Gluten-free, Bob's Red MillFlours and Baking Mixes37 g7 mgLow

Flour, Baking, Gluten-free, Bob's Red Mill

7 mgLow
Prompt NameGluten-Free Baking Flour
Raw Slugflour-baking-gluten-free-bobs-red-mill
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving37 g
Source Weight37 g
Oxalate per 100g19 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, BuckwheatFlours and Baking Mixes30 g84 mgModerate

Flour, Buckwheat

84 mgModerate
Raw Slugflour-buckwheat
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving30 g
Source Weight30 g
Oxalate per 100g280 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, CassavaFlours and Baking Mixes32 g19 mgLow

Flour, Cassava

19 mgLow
Raw Slugflour-cassava
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving32 g
Source Weight32 g
Oxalate per 100g61 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, ChestnutFlours and Baking Mixes21 g10 mgLow

Flour, Chestnut

10 mgLow
Raw Slugflour-chestnut
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving21 g
Source Weight21 g
Oxalate per 100g49 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, ChickpeaFlours and Baking Mixes23 g2 mgVery Low

Flour, Chickpea

2 mgVery Low
Raw Slugflour-chickpea
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving23 g
Source Weight23 g
Oxalate per 100g10 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, CoconutFlours and Baking Mixes26 g2 mgVery Low

Flour, Coconut

2 mgVery Low
Raw Slugflour-coconut
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving26 g
Source Weight26 g
Oxalate per 100g9 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Cornmeal, yellowFlours and Baking Mixes36 g10 mgLow

Flour, Cornmeal, yellow

10 mgLow
Raw Slugflour-cornmeal-yellow
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving36 g
Source Weight36 g
Oxalate per 100g27 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Flaxseed meal or ground FlaxseedFlours and Baking Mixes26 g2 mgVery Low

Flour, Flaxseed meal or ground Flaxseed

2 mgVery Low
Raw Slugflour-flaxseed-meal-or-ground-flaxseed
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving26 g
Source Weight26 g
Oxalate per 100g8 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, OatFlours and Baking Mixes24.5 g8 mgLow

Flour, Oat

8 mgLow
Raw Slugflour-oat
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving24.5 g
Source Weight24.5 g
Oxalate per 100g32 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Potato Starch, Bob's Red MillFlours and Baking Mixes42 g1 mgVery Low

Flour, Potato Starch, Bob's Red Mill

1 mgVery Low
Prompt NamePotato Starch Flour
Raw Slugflour-potato-starch-bobs-red-mill
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving42 g
Source Weight42 g
Oxalate per 100g3 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, RyeFlours and Baking Mixes32 g12 mgLow

Flour, Rye

12 mgLow
Raw Slugflour-rye
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving32 g
Source Weight32 g
Oxalate per 100g38 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, SemolinaFlours and Baking Mixes41.5 g19 mgLow

Flour, Semolina

19 mgLow
Raw Slugflour-semolina
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving41.5 g
Source Weight41.5 g
Oxalate per 100g46 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Sorghum, WhiteFlours and Baking Mixes30 g13 mgLow

Flour, Sorghum, White

13 mgLow
Raw Slugflour-sorghum-white
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving30 g
Source Weight30 g
Oxalate per 100g42 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Soy, Arrowhead MillsFlours and Baking Mixes21 g28 mgModerate

Flour, Soy, Arrowhead Mills

28 mgModerate
Raw Slugflour-soy-arrowhead-mills
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving21 g
Source Weight21 g
Oxalate per 100g135 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, SpeltFlours and Baking Mixes34 g20 mgLow

Flour, Spelt

20 mgLow
Raw Slugflour-spelt
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving34 g
Source Weight34 g
Oxalate per 100g58 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Tapioca FlourFlours and Baking Mixes29 g9 mgLow

Flour, Tapioca Flour

9 mgLow
Raw Slugflour-tapioca-flour
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving29 g
Source Weight29 g
Oxalate per 100g33 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Teff, BrownFlours and Baking Mixes34 g75 mgModerate

Flour, Teff, Brown

75 mgModerate
Raw Slugflour-teff-brown
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving34 g
Source Weight34 g
Oxalate per 100g222 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Teff, IvoryFlours and Baking Mixes34 g66 mgModerate

Flour, Teff, Ivory

66 mgModerate
Raw Slugflour-teff-ivory
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving34 g
Source Weight34 g
Oxalate per 100g193 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, TigernutFlours and Baking Mixes30 g12 mgLow

Flour, Tigernut

12 mgLow
Raw Slugflour-tigernut
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving30 g
Source Weight30 g
Oxalate per 100g41 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, Wheat GlutenFlours and Baking Mixes36 g19 mgLow

Flour, Wheat Gluten

19 mgLow
Raw Slugflour-wheat-gluten
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving36 g
Source Weight36 g
Oxalate per 100g54 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Flour, White or Whole WheatFlours and Baking Mixes30 g10 mgLow

Flour, White or Whole Wheat

10 mgLow
Raw Slugflour-white-or-whole-wheat
GroupFlours and Baking Mixes (flours-and-baking-mixes)
Serving30 g
Source Weight30 g
Oxalate per 100g32 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024

UCI Kidney Stone Center

0 matching records

FoodGroupServing / WeightOxalateStrength
Oxalate Food List: 500+ Foods Ranked by Oxalate Content | DineDecide