Oxalate Food List

Search oxalate levels in 42+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods42

Harvard School of Public Health42 OHF Oxalate List 2024off UCI Kidney Stone Centeroff

Source details

Harvard School of Public Health

harvard-spreadsheet

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

23 groups · 42 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