Oxalate Food List

Search oxalate levels in 62+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods62

Little or None0 mg

Very Low1-4 mg

Low5-24 mg

Moderate25-99 mg

High100-299 mg

Very High300+ mg

OHF Oxalate List 2024

62 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	Excluded
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	Excluded
Source	OHF Oxalate List 2024

Orange, Mandarin or Clementine, fresh or canned 17 1 medium or 1/2 cup 82 14 Oranges, fresh, variety

Fruits

140 g

18 mg

Low

18 mgLow

Raw Slug	orange-mandarin-or-clementine-fresh-or-canned-17-1-medium-or-1-2-cup-82-14-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

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