Oxalate Food List

Search oxalate levels in 148+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods148

Harvard School of Public Health42 OHF Oxalate List 202463 UCI Kidney Stone Center43

Source details

Harvard School of Public Health

harvard-spreadsheet

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

23 groups · 42 visible records

OHF Oxalate List 2024

ohf-oxalate-list-2024

User-provided PDF Oxalate-List-022724.pdf

27 groups · 63 visible records

UCI Kidney Stone Center

uci-kidney-stone-center

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

22 groups · 43 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

42 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Apples, Raw With Skin

Fruits

~182 g

0.7 mg

Very Low

Apples, Raw Without Skin

Fruits

~182 g

0.7 mg

Very Low

Apples, Sulfured Dried

Fruits

0.25 cup

0.4 mg

Very Low

Apricots, Raw

Fruits

~140 g

0.1 mg

Very Low

Apricots, Sulfured Dried

Fruits

~40 g

0.3 mg

Very Low

Avocado

Fruits

~150 g

9.5 mg

Low

Bananas, Raw

Fruits

~118 g

10.3 mg

Low

Blueberries

Fruits

0.5 cup

18.5 mg

Low

Cantaloupe

Fruits

~160 g

1.4 mg

Very Low

Cherries, Sweet, Raw

Fruits

0.5 cup

1.7 mg

Very Low

Cranberries, Dried, Sweetened

Fruits

0.25 cup

0.5 mg

Very Low

Cranberries, Raw

Fruits

1 cup

0.3 mg

Very Low

Cranberry Sauce, Canned, Sweetened

Fruits

0.13 cup

0.4 mg

Very Low

0.4 mgVery Low

Raw Slug	cranberry-sauce-canned-sweetened
Group	Fruits (fruits)
Serving	0.13 cup
Est. Weight	19.5 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Dates

Fruits

~24 g

25.5 mg

Moderate

Figs, Dried

Fruits

~50 g

5 mg

Low

Figs, Raw

Fruits

~50 g

9.3 mg

Low

Grapefruit, Raw

Fruits

~154 g

13.2 mg

Low

Grapes, Red Or Green Seedless

Fruits

0.5 cup

1.2 mg

Very Low

Lemons, Raw, Without Peel

Fruits

~140 g

1.2 mg

Very Low

Limes, Raw

Fruits

~140 g

0.7 mg

Very Low

Mangos, Raw

Fruits

~140 g

0.3 mg

Very Low

Mixed Dried Fruit (Prunes, Apricots, Pears)

Fruits

0.25 cup

6.1 mg

Low

6.1 mgLow

Raw Slug	mixed-dried-fruit-prunes-apricots-pears
Group	Fruits (fruits)
Serving	0.25 cup
Est. Weight	43.8 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Nectarines, Raw

Fruits

~140 g

0.4 mg

Very Low

Olives, Canned Ripe

Fruits

~38 g

5 mg

Low

Oranges, Raw

Fruits

~140 g

23.3 mg

Low

Papayas, Raw

Fruits

~140 g

0.5 mg

Very Low

Peaches, Canned In Heavy Syrup

Fruits

0.5 cup

0.9 mg

Very Low

Peaches, Canned Juice Packed

Fruits

0.5 cup

0.5 mg

Very Low

Peaches, Raw

Fruits

~140 g

0.4 mg

Very Low

Pears, Raw

Fruits

~140 g

1.8 mg

Very Low

Pineapple, Canned In Heavy Syrup (Includes Syrup)

Fruits

0.5 cup

11.9 mg

Low

11.9 mgLow

Raw Slug	pineapple-canned-in-heavy-syrup-includes-syrup
Group	Fruits (fruits)
Serving	0.5 cup
Est. Weight	160 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Pineapple, Dried

Fruits

~182 g

7.9 mg

Low

Pineapple, Raw

Fruits

0.5 cup

5.2 mg

Low

Plums (Prunes), Dried

Fruits

0.25 cup

17.8 mg

Low

Plums, Raw

Fruits

~140 g

0.1 mg

Very Low

Pomegranates, Raw

Fruits

0.5 cup

0.3 mg

Very Low

Prunes, Canned In Heavy Syrup

Fruits

0.5 cup

0.6 mg

Very Low

Raisins

Fruits

1 oz

2.5 mg

Very Low

Raspberries, Raw

Fruits

0.5 cup

2.5 mg

Very Low

Strawberries, Raw

Fruits

0.5 cup

1.2 mg

Very Low

Tangerines, Raw

Fruits

~140 g

15.7 mg

Low

Watermelon

Fruits

~160 g

0.6 mg

Very Low

OHF Oxalate List 2024

63 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Apple, Apple Puree

Fruits

165 g

5 mg

Low

Apple, Variety, Fresh

Fruits

138 g

2 mg

Very Low

Apricot, dried

Fruits

14 g

12 mg

Low

Apricots, Fresh

Fruits

155 g

20 mg

Low

Avocado, fresh

Fruits

73 g

7 mg

Low

Bananas

Fruits

118 g

6 mg

Low

Berries, Blackberries, fresh

Fruits

144 g

45 mg

Moderate

Berries, Blueberries, fresh or frozen

Fruits

200 g

27 mg

Moderate

27 mgModerate

Raw Slug	berries-blueberries-fresh-or-frozen
Group	Fruits (fruits)
Serving	200 g
Source Weight	200 g
Oxalate per 100g	14 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Berries, Craisins, dried

Fruits

40 g

5 mg

Low

Berries, Cranberries, dried

Fruits

40 g

1 mg

Very Low

Berries, Cranberries, whole, fresh or canned

Fruits

240 g

9 mg

Low

9 mgLow

Raw Slug	berries-cranberries-whole-fresh-or-canned
Group	Fruits (fruits)
Serving	240 g
Source Weight	240 g
Oxalate per 100g	4 mg
Measured	No
Prompt	Excluded
Source	OHF Oxalate List 2024

Berries, Elderberries, dried

Fruits

16 g

51 mg

Moderate

Berries, Elderberries, raw, black

Fruits

145 g

105 mg

High

Berries, Gooseberries, raw, red and green

Fruits

150 g

33 mg

Moderate

33 mgModerate

Raw Slug	berries-gooseberries-red-and-green
Group	Fruits (fruits)
Serving	150 g
Source Weight	150 g
Oxalate per 100g	22 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Berries, Huckleberries, fresh

Fruits

84 g

39 mg

Moderate

Berries, Raspberries, raw

Fruits

123 g

21 mg

Low

Berries, Strawberries, canned

Fruits

130 g

20 mg

Low

Berries, Strawberries, Fresh

Fruits

150 g

6 mg

Low

Bitter Gourd (Bitter Melon), Fresh

Fruits

93 g

80 mg

Moderate

80 mgModerate

Raw Slug	bitter-gourd-bitter-melon-fresh
Group	Fruits (fruits)
Serving	93 g
Source Weight	93 g
Oxalate per 100g	86 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Bitter Gourd (Bitter Melon), Wok-fried

Fruits

46.5 g

41 mg

Moderate

41 mgModerate

Raw Slug	bitter-gourd-bitter-melon-wok-fried
Group	Fruits (fruits)
Serving	46.5 g
Source Weight	46.5 g
Oxalate per 100g	88 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Cactus, Nopal (Prickly Pear), Raw

Fruits

86 g

131 mg

High

Cactus, or Nopal (Prickly Pear), boiled

Fruits

29 g

67 mg

Moderate

67 mgModerate

Raw Slug	cactus-or-nopal-prickly-pear-boiled
Group	Fruits (fruits)
Serving	29 g
Source Weight	29 g
Oxalate per 100g	232 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Chayote or Mirliton, boiled 15 min

Fruits

80 g

6 mg

Low

6 mgLow

Raw Slug	chayote-or-mirliton-boiled-15-min
Group	Fruits (fruits)
Serving	80 g
Source Weight	80 g
Oxalate per 100g	8 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Cherries, Bing, canned, Oregon Fruit Products

Fruits

140 g

6 mg

Low

6 mgLow

Raw Slug	cherries-bing-canned-oregon-fruit-products
Group	Fruits (fruits)
Serving	140 g
Source Weight	140 g
Oxalate per 100g	4 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Cherries, dried

Fruits

18 g

3 mg

Very Low

Cherries, Sweet, raw

Fruits

98 g

2 mg

Very Low

Currants, Black, raw

Fruits

112 g

21 mg

Low

Currants, Red, raw

Fruits

112 g

22 mg

Low

Dates, Chopped

Fruits

45 g

4 mg

Very Low

Figs, dried

Fruits

8.4 g

6 mg

Low

Figs, fresh

Fruits

50 g

15 mg

Low

Fruit Cocktail, drained

Fruits

95 g

6 mg

Low

Grapefruit, White and Pink

Fruits

123 g

13 mg

Low

Grapes, dried, red or green, raisins

Fruits

37 g

6 mg

Low

6 mgLow

Raw Slug	grapes-dried-red-or-green-raisins
Group	Fruits (fruits)
Serving	37 g
Source Weight	37 g
Oxalate per 100g	9 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Grapes, Green or Red

Fruits

92 g

3 mg

Very Low

Guava

Fruits

120 g

83 mg

Moderate

Kiwi, fresh, raw

Fruits

76 g

27 mg

Moderate

Kumquat

Fruits

19 g

1 mg

Very Low

Lemon, raw

Fruits

7 g

1 mg

Very Low

Lime, raw

Fruits

67 g

4 mg

Very Low

Lychee or Litchee, fresh

Fruits

190 g

0 mg

Little or None

Mango, fresh

Fruits

165 g

7 mg

Low

Melons, variety including watermelon

Fruits

160 g

2 mg

Very Low

2 mgVery Low

Raw Slug	melons-variety-including-watermelon
Group	Fruits (fruits)
Serving	160 g
Source Weight	160 g
Oxalate per 100g	1 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Nectarines

Fruits

142 g

2 mg

Very Low

Olives, canned, black, pitted

Fruits

15 g

6 mg

Low

Olives, canned, green, stuffed or unstuffed

Fruits

23 g

11 mg

Low

11 mgLow

Raw Slug	olives-canned-green-stuffed-or-unstuffed
Group	Fruits (fruits)
Serving	23 g
Source Weight	23 g
Oxalate per 100g	50 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Orange, Mandarin or Clementine, fresh or canned

Fruits

82 g

14 mg

Low

14 mgLow

Prompt Name	Mandarin orange or clementine
Raw Slug	mandarin-orange-or-clementine
Group	Fruits (fruits)
Serving	82 g
Source Weight	82 g
Oxalate per 100g	17 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Oranges, fresh, variety

Fruits

140 g

18 mg

Low

18 mgLow

Prompt Name	Orange, fresh
Raw Slug	oranges-fresh-variety
Group	Fruits (fruits)
Serving	140 g
Source Weight	140 g
Oxalate per 100g	13 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Papaya, raw

Fruits

115 g

1 mg

Very Low

Passion Fruit or Granadilla

Fruits

18 g

0 mg

Little or None

Peaches, raw or canned

Fruits

127 g

3 mg

Very Low

Pears, variety, fresh, canned or baked

Fruits

84 g

4 mg

Very Low

4 mgVery Low

Raw Slug	pears-variety-fresh-canned-or-baked
Group	Fruits (fruits)
Serving	84 g
Source Weight	84 g
Oxalate per 100g	5 mg
Measured	No
Prompt	Excluded
Source	OHF Oxalate List 2024

Persimmons, Hachiya

Fruits

200 g

19 mg

Low

Persimmons, Southern, wild, pulp

Fruits

112 g

13 mg

Low

Pineapple, fresh or canned

Fruits

112 g

7 mg

Low

Pineapple, preserved w/out sugar

Fruits

40 g

2 mg

Very Low

2 mgVery Low

Raw Slug	pineapple-preserved-w-out-sugar
Group	Fruits (fruits)
Serving	40 g
Source Weight	40 g
Oxalate per 100g	5 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Plums, variety, fresh

Fruits

70 g

3 mg

Very Low

Pomegranate, seed and juice sacs

Fruits

141 g

110 mg

High

110 mgHigh

Raw Slug	pomegranate-seed-and-juice-sacs
Group	Fruits (fruits)
Serving	141 g
Source Weight	141 g
Oxalate per 100g	78 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Prunes, pitted, Sunsweet

Fruits

66 g

30 mg

Moderate

30 mgModerate

Prompt Name	Prunes, Pitted
Raw Slug	prunes-pitted-sunsweet
Group	Fruits (fruits)
Serving	66 g
Source Weight	66 g
Oxalate per 100g	45 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Rhubarb, raw

Fruits

122 g

1293 mg

Very High

Star Fruit or Carambola, raw

Fruits

91 g

269 mg

High

Tamarillo (tree tomato) raw

Fruits

100 g

20 mg

Low

Tangelo, Raw, Medium

Fruits

205 g

79 mg

Moderate

UCI Kidney Stone Center

43 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Avocados

Fruits

~150 g

19 mg

Low

Dates

Fruits

~24 g

24 mg

Low

Grapefruit

Fruits

~154 g

12 mg

Low

Kiwi

Fruits

~76 g

16 mg

Low

Orange

Fruits

~140 g

29 mg

Moderate

Raspberries

Fruits

1 cup

48 mg

Moderate

Tangerine

Fruits

~140 g

10 mg

Low

Figs

Fruits

~50 g

9 mg

Low

Apple Sauce

Fruits

1 cup

2 mg

Very Low

Banana

Fruits

~118 g

3 mg

Very Low

Blackberries

Fruits

0.5 cup

2 mg

Very Low

Blueberries

Fruits

0.5 cup

2 mg

Very Low

Cherries

Fruits

1 cup

3 mg

Very Low

Limes

Fruits

~140 g

3 mg

Very Low

Pears

Fruits

~140 g

2 mg

Very Low

Pineapple

Fruits

1 cup

4 mg

Very Low

1 oz or 1 small snack Raisins

Fruits

~140 g

3 mg

Very Low

Strawberries

Fruits

0.5 cup

2 mg

Very Low

Apples

Fruits

~182 g

1 mg

Very Low

Apricots

Fruits

~140 g

0 mg

Little or None

Cantaloupe

Fruits

~160 g

1 mg

Very Low

1/2 cup or 16 seedless Grapes

Fruits

~140 g

1 mg

Very Low

Honeydew Melon

Fruits

1 cup

1 mg

Very Low

Lemons

Fruits

~140 g

1 mg

Very Low

Mango

Fruits

~140 g

1 mg

Very Low

Nectarine

Fruits

~140 g

0 mg

Little or None

Papaya

Fruits

~140 g

1 mg

Very Low

Peaches

Fruits

~140 g

0 mg

Little or None

Plaintain

Fruits

~140 g

1 mg

Very Low

Plums

Fruits

~140 g

0 mg

Little or None

Watermelon

Fruits

~160 g

1 mg

Very Low

Canned Pineapple

Fruits

0.5 cup

24 mg

Low

Canned Cherries

Fruits

0.5 cup

7 mg

Low

Cranberry Sauce

Fruits

0.5 cup

2 mg

Very Low

Canned Pears

Fruits

0.5 cup

1 mg

Very Low

Canned Peaches

Fruits

0.5 cup

1 mg

Very Low

Fruit Cocktail

Fruits

0.5 cup

1 mg

Very Low

Dried Figs

Fruits

~50 g

24 mg

Low

Dried Pineapples

Fruits

0.5 cup

30 mg

Moderate

Dried Prunes

Fruits

0.25 cup

11 mg

Low

Dried Apples

Fruits

1 cup

2 mg

Very Low

Dried Apricots

Fruits

1 cup

3 mg

Very Low

Dried Cranberries

Fruits

0.5 cup

1 mg

Very Low