Oxalate Food List

Search oxalate levels in 16+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

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Harvard School of Public Health Spreadsheet12UCI Kidney Stone Center4
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Harvard School of Public Health Spreadsheet

harvard-spreadsheet

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

23 groups · 12 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

UCI Kidney Stone Center

uci-kidney-stone-center

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

22 groups · 4 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
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

12 matching records

FoodGroupServing / WeightOxalateStrength
Beans, Baked, Canned, Plain Or VegetarianLegumes and Plant Proteins0.5 cup57.5 mgModerate

Beans, Baked, Canned, Plain Or Vegetarian

57.5 mgModerate
Raw Slugbaked-beans-canned-plain-or-vegetarian
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Beans, Black, Boiled, UnsaltedLegumes and Plant Proteins0.5 cup10.5 mgLow

Beans, Black, Boiled, Unsalted

10.5 mgLow
Raw Slugblack-beans-boiled-unsalted
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Beans, Navy, CannedLegumes and Plant Proteins0.5 cup96.3 mgModerate

Beans, Navy, Canned

96.3 mgModerate
Raw Slugnavy-beans-canned
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Beans, Red Kidney, Boiled, UnsaltedLegumes and Plant Proteins0.5 cup9.9 mgLow

Beans, Red Kidney, Boiled, Unsalted

9.9 mgLow
Raw Slugred-kidney-beans-boiled-unsalted
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Beans, Refried, Canned, Traditional StyleLegumes and Plant Proteins0.5 cup59.6 mgModerate

Beans, Refried, Canned, Traditional Style

59.6 mgModerate
Raw Slugrefried-beans-canned-traditional-style
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Burger, Plant-BasedLegumes and Plant Proteins~180 g57.9 mgModerate

Burger, Plant-Based

57.9 mgModerate
Raw Slugburger-plant-based
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Est. Weight180 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Burger, SoyLegumes and Plant Proteins3.5 oz11.9 mgLow

Burger, Soy

11.9 mgLow
Raw Slugburger-soy
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving3.5 oz
Est. Weight99.2 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Burger, VegetableLegumes and Plant Proteins~180 g5 mgLow

Burger, Vegetable

5 mgLow
Raw Slugburger-vegetable
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Est. Weight180 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Hummus, CommercialLegumes and Plant Proteins0.25 cup39.1 mgModerate

Hummus, Commercial

39.1 mgModerate
Raw Slughummus-commercial
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.25 cup
Est. Weight43.8 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Lentils, Boiled, UnsaltedLegumes and Plant Proteins0.5 cup2.4 mgVery Low

Lentils, Boiled, Unsalted

2.4 mgVery Low
Raw Sluglentils-boiled-unsalted
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Tofu, SoftLegumes and Plant Proteins3.5 oz10.6 mgLow

Tofu, Soft

10.6 mgLow
Raw Slugtofu-soft
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving3.5 oz
Est. Weight99.2 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Soybeans, Green, Boiled, Drained, UnsaltedLegumes and Plant Proteins0.5 cup48 mgModerate

Soybeans, Green, Boiled, Drained, Unsalted

48 mgModerate
Raw Slugsoybeans-green-boiled-drained-unsalted
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving0.5 cup
Est. Weight87.5 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet

UCI Kidney Stone Center

4 matching records

FoodGroupServing / WeightOxalateStrength
SoybeansLegumes and Plant Proteins1 cup7 mgLow

Soybeans

7 mgLow
Raw Slugsoybeans
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving1 cup
Est. Weight175 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
TofuLegumes and Plant Proteins3.5 oz13 mgLow

Tofu

13 mgLow
Raw Slugtofu
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving3.5 oz
Est. Weight99.2 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Veggie BurgerLegumes and Plant Proteins~180 g24 mgLow

Veggie Burger

24 mgLow
Raw Slugveggie-burger
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Est. Weight180 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Soy BurgerLegumes and Plant Proteins3.5 oz12 mgLow

Soy Burger

12 mgLow
Raw Slugsoy-burger
GroupLegumes and Plant Proteins (legumes-and-plant-proteins)
Serving3.5 oz
Est. Weight99.2 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Oxalate Food List: 500+ Foods Ranked by Oxalate Content | DineDecide