Oxalate Food List

Search oxalate levels in 85+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods85

Harvard School of Public Health Spreadsheet42 OHF Oxalate List 2024off UCI Kidney Stone Center43

Source details

Harvard School of Public Health Spreadsheet

harvard-spreadsheet

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

23 groups · 42 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

Little or None0 mg

Very Low1-4 mg

Low5-24 mg

Moderate25-99 mg

High100-299 mg

Very High300+ mg

Harvard School of Public Health Spreadsheet

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

0.5 mgVery Low

Raw Slug	cranberries-dried-sweetened
Group	Fruits (fruits)
Serving	0.25 cup
Est. Weight	35 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

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 Spreadsheet

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

1.2 mgVery Low

Raw Slug	grapes-red-or-green-seedless
Group	Fruits (fruits)
Serving	0.5 cup
Est. Weight	65 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

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 Spreadsheet

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

0.9 mgVery Low

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

Peaches, Canned Juice Packed

Fruits

0.5 cup

0.5 mg

Very Low

0.5 mgVery Low

Raw Slug	peaches-canned-juice-packed
Group	Fruits (fruits)
Serving	0.5 cup
Est. Weight	120 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

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 Spreadsheet

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

0.6 mgVery Low

Raw Slug	prunes-canned-in-heavy-syrup
Group	Fruits (fruits)
Serving	0.5 cup
Est. Weight	160 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

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

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