Oxalate Food List

Search oxalate levels in 52+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods52

Harvard School of Public Health12 OHF Oxalate List 202440 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 · 12 visible records

OHF Oxalate List 2024

ohf-oxalate-list-2024

User-provided PDF Oxalate-List-022724.pdf

27 groups · 40 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

12 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Beans, Baked, Canned, Plain Or Vegetarian

Legumes and Plant Proteins

0.5 cup

57.5 mg

Moderate

57.5 mgModerate

Raw Slug	baked-beans-canned-plain-or-vegetarian
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Beans, Black, Boiled, Unsalted

Legumes and Plant Proteins

0.5 cup

10.5 mg

Low

10.5 mgLow

Raw Slug	black-beans-boiled-unsalted
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Beans, Navy, Canned

Legumes and Plant Proteins

0.5 cup

96.3 mg

Moderate

96.3 mgModerate

Raw Slug	navy-beans-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Beans, Red Kidney, Boiled, Unsalted

Legumes and Plant Proteins

0.5 cup

9.9 mg

Low

9.9 mgLow

Raw Slug	red-kidney-beans-boiled-unsalted
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Beans, Refried, Canned, Traditional Style

Legumes and Plant Proteins

0.5 cup

59.6 mg

Moderate

59.6 mgModerate

Raw Slug	refried-beans-canned-traditional-style
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Burger, Plant-Based

Legumes and Plant Proteins

~180 g

57.9 mg

Moderate

Burger, Soy

Legumes and Plant Proteins

3.5 oz

11.9 mg

Low

Burger, Vegetable

Legumes and Plant Proteins

~180 g

5 mg

Low

Hummus, Commercial

Legumes and Plant Proteins

0.25 cup

39.1 mg

Moderate

39.1 mgModerate

Raw Slug	hummus-commercial
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.25 cup
Est. Weight	43.8 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

Lentils, Boiled, Unsalted

Legumes and Plant Proteins

0.5 cup

2.4 mg

Very Low

2.4 mgVery Low

Raw Slug	lentils-boiled-unsalted
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health

Tofu, Soft

Legumes and Plant Proteins

3.5 oz

10.6 mg

Low

Soybeans, Green, Boiled, Drained, Unsalted

Legumes and Plant Proteins

0.5 cup

48 mg

Moderate

48 mgModerate

Raw Slug	soybeans-green-boiled-drained-unsalted
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health

OHF Oxalate List 2024

40 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Legumes, Beans, Vegetarian, baked

Legumes and Plant Proteins

133 g

17 mg

Low

17 mgLow

Raw Slug	vegetarian-baked-beans
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	133 g
Source Weight	133 g
Oxalate per 100g	13 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Anasazi, dried & boiled or canned

Legumes and Plant Proteins

120 g

47 mg

Moderate

47 mgModerate

Raw Slug	anasazi-beans-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	120 g
Source Weight	120 g
Oxalate per 100g	39 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Black or Turtle, dried, boiled

Legumes and Plant Proteins

86 g

51 mg

Moderate

51 mgModerate

Raw Slug	black-or-turtle-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	86 g
Source Weight	86 g
Oxalate per 100g	60 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Blue, boiled

Legumes and Plant Proteins

90 g

15 mg

Low

15 mgLow

Raw Slug	blue-beans-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	90 g
Source Weight	90 g
Oxalate per 100g	17 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Butter, boiled

Legumes and Plant Proteins

78 g

2 mg

Very Low

2 mgVery Low

Raw Slug	butter-beans-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	78 g
Source Weight	78 g
Oxalate per 100g	3 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Cannellini

Legumes and Plant Proteins

89 g

79 mg

Moderate

79 mgModerate

Raw Slug	cannellini-beans
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	89 g
Source Weight	89 g
Oxalate per 100g	89 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Fava

Legumes and Plant Proteins

85 g

18 mg

Low

18 mgLow

Raw Slug	fava-beans
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	85 g
Source Weight	85 g
Oxalate per 100g	22 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Flor de Mayo

Legumes and Plant Proteins

90 g

96 mg

Moderate

96 mgModerate

Raw Slug	flor-de-mayo-beans
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	90 g
Source Weight	90 g
Oxalate per 100g	107 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Garbanzo or Chickpeas, dried & boiled or canned

Legumes and Plant Proteins

86 g

9 mg

Low

9 mgLow

Prompt Name	Chickpeas
Raw Slug	garbanzo-or-chickpeas-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	86 g
Source Weight	86 g
Oxalate per 100g	10 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Great Northern, dried, boiled

Legumes and Plant Proteins

89 g

67 mg

Moderate

67 mgModerate

Raw Slug	great-northern-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	89 g
Source Weight	89 g
Oxalate per 100g	75 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Kidney, Red, dried & boiled or canned

Legumes and Plant Proteins

109 g

22 mg

Low

22 mgLow

Raw Slug	red-kidney-beans-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	109 g
Source Weight	109 g
Oxalate per 100g	20 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Lima, dried & boiled or canned

Legumes and Plant Proteins

109 g

3 mg

Very Low

3 mgVery Low

Raw Slug	lima-beans-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	109 g
Source Weight	109 g
Oxalate per 100g	3 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Mung, dried, boiled

Legumes and Plant Proteins

101 g

5 mg

Low

5 mgLow

Raw Slug	mung-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	101 g
Source Weight	101 g
Oxalate per 100g	5 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Navy, dried & boiled or canned

Legumes and Plant Proteins

95 g

53 mg

Moderate

53 mgModerate

Raw Slug	navy-beans-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	95 g
Source Weight	95 g
Oxalate per 100g	56 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, October, boiled

Legumes and Plant Proteins

85 g

24 mg

Low

24 mgLow

Raw Slug	october-beans-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	85 g
Source Weight	85 g
Oxalate per 100g	29 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Pink, dried, boiled

Legumes and Plant Proteins

85 g

64 mg

Moderate

64 mgModerate

Raw Slug	pink-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	85 g
Source Weight	85 g
Oxalate per 100g	76 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Pinto, dried, boiled

Legumes and Plant Proteins

85 g

29 mg

Moderate

29 mgModerate

Raw Slug	pinto-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	85 g
Source Weight	85 g
Oxalate per 100g	34 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Red, Chili, small, dried, boiled

Legumes and Plant Proteins

91 g

29 mg

Moderate

29 mgModerate

Raw Slug	small-red-chili-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	91 g
Source Weight	91 g
Oxalate per 100g	32 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Red, small, dried, boiled

Legumes and Plant Proteins

91 g

28 mg

Moderate

28 mgModerate

Raw Slug	small-red-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	91 g
Source Weight	91 g
Oxalate per 100g	30 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Soy, dried, boiled

Legumes and Plant Proteins

86 g

39 mg

Moderate

39 mgModerate

Raw Slug	soybeans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	86 g
Source Weight	86 g
Oxalate per 100g	45 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, Soybean Curd (Tofu)

Legumes and Plant Proteins

125 g

10 mg

Low

10 mgLow

Raw Slug	soybean-curd-tofu
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	125 g
Source Weight	125 g
Oxalate per 100g	8 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Beans, White, dried, boiled

Legumes and Plant Proteins

90 g

55 mg

Moderate

55 mgModerate

Raw Slug	white-beans-dried-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	90 g
Source Weight	90 g
Oxalate per 100g	61 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Edamame

Legumes and Plant Proteins

75 g

22 mg

Low

Legumes, Lentils, variety, dried & boiled or canned

Legumes and Plant Proteins

96 g

8 mg

Low

8 mgLow

Raw Slug	lentils-variety-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	96 g
Source Weight	96 g
Oxalate per 100g	9 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Black-eyed Peas, canned

Legumes and Plant Proteins

86 g

3 mg

Very Low

3 mgVery Low

Raw Slug	black-eyed-peas-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	86 g
Source Weight	86 g
Oxalate per 100g	3 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Green Peas, dried & boiled or canned

Legumes and Plant Proteins

80 g

2 mg

Very Low

2 mgVery Low

Raw Slug	green-peas-dried-and-boiled-or-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	80 g
Source Weight	80 g
Oxalate per 100g	2 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Green Pigeon Peas, canned

Legumes and Plant Proteins

31.5 g

11 mg

Low

11 mgLow

Raw Slug	green-pigeon-peas-canned
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	31.5 g
Source Weight	31.5 g
Oxalate per 100g	36 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Purple hull

Legumes and Plant Proteins

86 g

7 mg

Low

7 mgLow

Raw Slug	purple-hull-peas
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	86 g
Source Weight	86 g
Oxalate per 100g	8 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Split Peas, Yellow or Green, boiled

Legumes and Plant Proteins

98 g

4 mg

Very Low

4 mgVery Low

Prompt Name	Split peas, boiled
Raw Slug	split-peas-yellow-or-green-boiled
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	98 g
Source Weight	98 g
Oxalate per 100g	5 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Peas, Sugar Snap

Legumes and Plant Proteins

80 g

26 mg

Moderate

26 mgModerate

Prompt Name	Sugar snap peas
Raw Slug	sugar-snap-peas
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	80 g
Source Weight	80 g
Oxalate per 100g	32 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Refried beans

Legumes and Plant Proteins

80 g

99 mg

Moderate

99 mgModerate

Raw Slug	refried-beans
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	80 g
Source Weight	80 g
Oxalate per 100g	124 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Legumes, Tempeh

Legumes and Plant Proteins

83 g

40 mg

Moderate

40 mgModerate

Raw Slug	tempeh
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	83 g
Source Weight	83 g
Oxalate per 100g	48 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Black Bean Patty, Morningstar Farms

Legumes and Plant Proteins

67 g

40 mg

Moderate

40 mgModerate

Prompt Name	Black Bean Patty
Raw Slug	meat-substitutes-black-bean-patty-morningstar-farms
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	67 g
Source Weight	67 g
Oxalate per 100g	60 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Grillers, Morningstar Farms

Legumes and Plant Proteins

64 g

25 mg

Moderate

25 mgModerate

Prompt Name	Meatless Grillers Patty
Raw Slug	meat-substitutes-grillers-morningstar-farms
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	64 g
Source Weight	64 g
Oxalate per 100g	39 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Meatless Breakfast Patties, Boca

Legumes and Plant Proteins

38 g

30 mg

Moderate

30 mgModerate

Prompt Name	Meatless Breakfast Patties
Raw Slug	meat-substitutes-meatless-breakfast-patties-boca
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	38 g
Source Weight	38 g
Oxalate per 100g	78 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Meatless burger, Gardenburger

Legumes and Plant Proteins

71 g

61 mg

Moderate

61 mgModerate

Prompt Name	Gardenburger meatless burger
Raw Slug	meatless-burger-gardenburger
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	71 g
Source Weight	71 g
Oxalate per 100g	87 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Meatless Burgers, Boca

Legumes and Plant Proteins

71 g

75 mg

Moderate

75 mgModerate

Prompt Name	Boca meatless burger
Raw Slug	meatless-burgers-boca
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	71 g
Source Weight	71 g
Oxalate per 100g	105 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Meatless Chicken Patties, Boca

Legumes and Plant Proteins

71 g

26 mg

Moderate

26 mgModerate

Prompt Name	Boca meatless chicken patty
Raw Slug	meatless-chicken-patties-boca
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	71 g
Source Weight	71 g
Oxalate per 100g	37 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Meat Substitutes, Textured Vegetable Protein (TVP)

Legumes and Plant Proteins

24 g

77 mg

Moderate

77 mgModerate

Prompt Name	Textured vegetable protein (TVP)
Raw Slug	textured-vegetable-protein-tvp
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	24 g
Source Weight	24 g
Oxalate per 100g	320 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024

Tempeh, Organic, Lightlife

Legumes and Plant Proteins

83 g

50 mg

Moderate

50 mgModerate

Prompt Name	Tempeh
Raw Slug	tempeh-organic-lightlife
Group	Legumes and Plant Proteins (legumes-and-plant-proteins)
Serving	83 g
Source Weight	83 g
Oxalate per 100g	61 mg
Measured	No
Prompt	Shown
Source	OHF Oxalate List 2024