Oxalate Food List

Search oxalate levels in 45+ 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 Spreadsheet14OHF Oxalate List 202423UCI Kidney Stone Center8
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Harvard School of Public Health Spreadsheet

harvard-spreadsheet

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

23 groups · 14 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

OHF Oxalate List 2024

ohf-oxalate-list-2024

User-provided PDF Oxalate-List-022724.pdf

27 groups · 23 visible records

Fruits 62Vegetables 96Legumes and Plant Proteins 37Nuts and Seeds 26Bread and Flatbreads 12Pasta and Noodles 13Rice 7Potatoes and Starchy Sides 23Breakfast Cereals and Grains 45Flours and Baking Mixes 24Milks, Creams and Butters 18Cheese and Cheese Spreads 3Yogurt and Cultured Dairy 10Frozen Desserts 2Eggs 1Fish and Seafood 1Fresh Meats and Poultry 2Cured and Processed Meats 1Sauces, Dressings and Condiments 26Stocks, Broths and Soups 8Sweeteners and Baking Ingredients 6Desserts and Sweets 67Beverages 37Herbs, Spices and Seasonings 90Oils and Fats 6Prepared Dishes 15Supplements 84

UCI Kidney Stone Center

uci-kidney-stone-center

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

22 groups · 8 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

14 matching records

FoodGroupServing / WeightOxalateStrength
Corn Chips, TortillaPotatoes and Starchy Sides1 oz7.1 mgLow

Corn Chips, Tortilla

7.1 mgLow
Raw Slugcorn-chips-tortilla
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato Chip/Tortilla Chip Combo , Regular, Reduced Fat, BakedPotatoes and Starchy Sides1 oz11.8 mgLow

Potato Chip/Tortilla Chip Combo , Regular, Reduced Fat, Baked

11.8 mgLow
Raw Slugpotato-chip-tortilla-chip-combo-regular-reduced-fat-baked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato ChipsPotatoes and Starchy Sides1 oz12.1 mgLow

Potato Chips

12.1 mgLow
Raw Slugpotato-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato Chips, BakedPotatoes and Starchy Sides1 oz19.3 mgLow

Potato Chips, Baked

19.3 mgLow
Raw Slugpotato-chips-baked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato Chips, LightPotatoes and Starchy Sides1 oz12.2 mgLow

Potato Chips, Light

12.2 mgLow
Raw Slugpotato-chips-light
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
French Fries, Fast FoodPotatoes and Starchy Sides6 oz48.6 mgModerate

French Fries, Fast Food

48.6 mgModerate
Raw Slugfrench-fries-fast-food
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving6 oz
Est. Weight170.1 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
French Fries, Sweet PotatoPotatoes and Starchy Sides6 oz37.1 mgModerate

French Fries, Sweet Potato

37.1 mgModerate
Raw Slugfrench-fries-sweet-potato
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Frozen French Fries, PreparedPotatoes and Starchy Sides6 oz36.9 mgModerate

Frozen French Fries, Prepared

36.9 mgModerate
Raw Slugfrozen-french-fries-prepared
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato SaladPotatoes and Starchy Sides0.33 cup16.9 mgLow

Potato Salad

16.9 mgLow
Raw Slugpotato-salad
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving0.33 cup
Est. Weight52.8 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato, Baked, Unsalted, Flesh & SkinPotatoes and Starchy Sides~80 g91.7 mgModerate

Potato, Baked, Unsalted, Flesh & Skin

91.7 mgModerate
Raw Slugpotato-baked-unsalted-flesh-and-skin
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Est. Weight80 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato, Microwaved (Skin&Flesh) With No Salt AddedPotatoes and Starchy Sides~80 g68 mgModerate

Potato, Microwaved (Skin&Flesh) With No Salt Added

68 mgModerate
Raw Slugpotato-microwaved-skin-and-flesh-with-no-salt-added
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Est. Weight80 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato, Ready To Eat, Instant, & Home MashedPotatoes and Starchy Sides1 cup11.6 mgLow

Potato, Ready To Eat, Instant, & Home Mashed

11.6 mgLow
Raw Slugpotato-ready-to-eat-instant-and-home-mashed
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 cup
Est. Weight160 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato, Sweet, Cooked, Baked In Skin, Flesh, Without SaltPotatoes and Starchy Sides0.5 cup54.2 mgModerate

Potato, Sweet, Cooked, Baked In Skin, Flesh, Without Salt

54.2 mgModerate
Raw Slugpotato-sweet-cooked-baked-in-skin-flesh-without-salt
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving0.5 cup
Est. Weight80 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet
Potato, Sweet, Canned, Drained With SyrupPotatoes and Starchy Sides0.5 cup14.3 mgLow

Potato, Sweet, Canned, Drained With Syrup

14.3 mgLow
Raw Slugpotato-sweet-canned-drained-with-syrup
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving0.5 cup
Est. Weight160 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health Spreadsheet

OHF Oxalate List 2024

23 matching records

FoodGroupServing / WeightOxalateStrength
Potato SaladPotatoes and Starchy Sides138 g26 mgModerate

Potato Salad

26 mgModerate
Raw Slugpotato-salad
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving138 g
Source Weight138 g
Oxalate per 100g19 mg
MeasuredNo
PromptExcluded
SourceOHF Oxalate List 2024
Potato, New with skin, boiled 30 minPotatoes and Starchy Sides78 g16 mgLow

Potato, New with skin, boiled 30 min

16 mgLow
Raw Slugnew-potato-cooked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving78 g
Source Weight78 g
Oxalate per 100g21 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Potato, Red, new, boiled w/out skinPotatoes and Starchy Sides78 g10 mgLow

Potato, Red, new, boiled w/out skin

10 mgLow
Raw Slugred-potato-cooked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving78 g
Source Weight78 g
Oxalate per 100g13 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Potato, Russet, baked or microwaved, flesh & skin 46 1/2 cup, chopped 64 29 Potato, White, deep friedPotatoes and Starchy Sides112 g36 mgModerate

Potato, Russet, baked or microwaved, flesh & skin 46 1/2 cup, chopped 64 29 Potato, White, deep fried

36 mgModerate
Raw Slugrusset-potato-cooked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving112 g
Source Weight112 g
Oxalate per 100g32 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Potato, White, instant, mashedPotatoes and Starchy Sides30 g15 mgLow

Potato, White, instant, mashed

15 mgLow
Raw Sluginstant-mashed-potato
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving30 g
Source Weight30 g
Oxalate per 100g49 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Potato, White/Russet, boiled, with/without skin 23 1/2 cup 78 18 Potatoes, Fingerling, White or Red, boiledPotatoes and Starchy Sides78 g32 mgModerate

Potato, White/Russet, boiled, with/without skin 23 1/2 cup 78 18 Potatoes, Fingerling, White or Red, boiled

32 mgModerate
Raw Slugwhite-or-russet-potato-cooked
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving78 g
Source Weight78 g
Oxalate per 100g42 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Potatoes, Hash BrownsPotatoes and Starchy Sides78 g20 mgLow

Potatoes, Hash Browns

20 mgLow
Raw Slughash-browns
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving78 g
Source Weight78 g
Oxalate per 100g26 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Sweet Potato, Orange, baked or boiled with or without skinPotatoes and Starchy Sides125 g158 mgHigh

Sweet Potato, Orange, baked or boiled with or without skin

158 mgHigh
Prompt NameSweet potato
Raw Slugsweet-potato-orange-baked-or-boiled-with-or-without-skin
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving125 g
Source Weight125 g
Oxalate per 100g126 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Sweet Potato, Orange, baked, boiled, or canned without skinPotatoes and Starchy Sides134 g56 mgModerate

Sweet Potato, Orange, baked, boiled, or canned without skin

56 mgModerate
Prompt NameSweet potato
Raw Slugsweet-potato-orange-baked-boiled-or-canned-without-skin
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving134 g
Source Weight134 g
Oxalate per 100g42 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Candy, Dark Chocolate, bar or chipsPotatoes and Starchy Sides28 g65 mgModerate

Candy, Dark Chocolate, bar or chips

65 mgModerate
Raw Slugcandy-dark-chocolate-bar-or-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g232 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Candy, Milk Chocolate, bar or chipsPotatoes and Starchy Sides28 g32 mgModerate

Candy, Milk Chocolate, bar or chips

32 mgModerate
Raw Slugcandy-milk-chocolate-bar-or-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g115 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Candy, White Chocolate, bar or chipsPotatoes and Starchy Sides28 g2 mgVery Low

Candy, White Chocolate, bar or chips

2 mgVery Low
Raw Slugcandy-white-chocolate-bar-or-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g8 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, BananaPotatoes and Starchy Sides30 g61 mgModerate

Chips, Banana

61 mgModerate
Raw Slugchips-banana
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving30 g
Source Weight30 g
Oxalate per 100g203 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Corn, Multiple BrandsPotatoes and Starchy Sides28 g9 mgLow

Chips, Corn, Multiple Brands

9 mgLow
Raw Slugchips-corn-multiple-brands
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g32 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Pistachio CrispsPotatoes and Starchy Sides28 g9 mgLow

Chips, Pistachio Crisps

9 mgLow
Raw Slugchips-pistachio-crisps
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g31 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Plantain, Inka CropsPotatoes and Starchy Sides28 g39 mgModerate

Chips, Plantain, Inka Crops

39 mgModerate
Raw Slugchips-plantain-inka-crops
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g140 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Popcorn, Popcorn IndinaPotatoes and Starchy Sides28 g4 mgVery Low

Chips, Popcorn, Popcorn Indina

4 mgVery Low
Raw Slugchips-popcorn-popcorn-indina
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g15 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Potato Chips, Multiple BrandsPotatoes and Starchy Sides28 g18 mgLow

Chips, Potato Chips, Multiple Brands

18 mgLow
Raw Slugchips-potato-chips-multiple-brands
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g66 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Sweet Potato Chips, TerraPotatoes and Starchy Sides17 g37 mgModerate

Chips, Sweet Potato Chips, Terra

37 mgModerate
Raw Slugchips-sweet-potato-chips-terra
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving17 g
Source Weight17 g
Oxalate per 100g219 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Chips, Tortilla Strips, MissionPotatoes and Starchy Sides28 g10 mgLow

Chips, Tortilla Strips, Mission

10 mgLow
Raw Slugchips-tortilla-strips-mission
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g34 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Crackers, Chips, Toasted, Ritz, Main Street Original 23 1 oz 28 6 Crackers, Graham, Original or Cinnamon, Keeblers 29 8 crackers 29 9 Crackers, Inner Peas, Trader JoesPotatoes and Starchy Sides28 g2 mgVery Low

Crackers, Chips, Toasted, Ritz, Main Street Original 23 1 oz 28 6 Crackers, Graham, Original or Cinnamon, Keeblers 29 8 crackers 29 9 Crackers, Inner Peas, Trader Joes

2 mgVery Low
Raw Slugcrackers-chips-toasted-ritz-main-street-original-23-1-oz-28-6-crackers-graham-original-or-cinnamon-keeblers-29-8-crackers-29-9-crackers-inner-peas-trader-joes
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g8 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Crackers, Pretzels Crisps, Snack FactoryPotatoes and Starchy Sides28 g1 mgVery Low

Crackers, Pretzels Crisps, Snack Factory

1 mgVery Low
Raw Slugcrackers-pretzels-crisps-snack-factory
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving28 g
Source Weight28 g
Oxalate per 100g3 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024
Fries, French (Multiple Fast-Food Restaurants)Potatoes and Starchy Sides100 g30 mgModerate

Fries, French (Multiple Fast-Food Restaurants)

30 mgModerate
Raw Slugfries-french-multiple-fast-food-restaurants
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving100 g
Source Weight100 g
Oxalate per 100g30 mg
MeasuredNo
PromptShown
SourceOHF Oxalate List 2024

UCI Kidney Stone Center

8 matching records

FoodGroupServing / WeightOxalateStrength
French Fries (homemade or fast food)Potatoes and Starchy Sides4 oz51 mgModerate

French Fries (homemade or fast food)

51 mgModerate
Prompt NameFrench fries
Raw Slugfrench-fries-homemade-or-fast-food
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving4 oz
Est. Weight113.4 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Baked Potato with SkinPotatoes and Starchy Sides~80 g97 mgModerate

Baked Potato with Skin

97 mgModerate
Raw Slugbaked-potato-with-skin
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Est. Weight80 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Mashed PotatoesPotatoes and Starchy Sides1 cup29 mgModerate

Mashed Potatoes

29 mgModerate
Raw Slugmashed-potatoes
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 cup
Est. Weight160 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Potato ChipsPotatoes and Starchy Sides1 oz21 mgLow

Potato Chips

21 mgLow
Raw Slugpotato-chips-snack
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredNo
PromptExcluded
SourceUCI Kidney Stone Center
Potato SaladPotatoes and Starchy Sides0.33 cup17 mgLow

Potato Salad

17 mgLow
Raw Slugpotato-salad
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving0.33 cup
Est. Weight52.8 g
MeasuredNo
PromptExcluded
SourceUCI Kidney Stone Center
Sweet PotatoesPotatoes and Starchy Sides1 cup28 mgModerate

Sweet Potatoes

28 mgModerate
Raw Slugsweet-potatoes
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 cup
Est. Weight160 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Potato ChipsPotatoes and Starchy Sides1 oz21 mgLow

Potato Chips

21 mgLow
Raw Slugpotato-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredNo
PromptExcluded
SourceUCI Kidney Stone Center
Tortilla Corn ChipsPotatoes and Starchy Sides1 oz7 mgLow

Tortilla Corn Chips

7 mgLow
Raw Slugtortilla-corn-chips
GroupPotatoes and Starchy Sides (potatoes-and-starchy-sides)
Serving1 oz
Est. Weight28.3 g
MeasuredNo
PromptShown
SourceUCI Kidney Stone Center
Oxalate Food List: 500+ Foods Ranked by Oxalate Content | DineDecide