Oxalate Food List

Search oxalate levels in 100+ foods from peer-reviewed sources. Filter by name or food group to plan a low-oxalate diet.

Sources3

Foods100

Harvard School of Public Health Spreadsheet46 OHF Oxalate List 2024off UCI Kidney Stone Center54

Source details

Harvard School of Public Health Spreadsheet

harvard-spreadsheet

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

23 groups · 46 visible records

UCI Kidney Stone Center

uci-kidney-stone-center

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

22 groups · 54 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

46 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Arugula, Raw

Vegetables

0.5 cup

0.3 mg

Very Low

Asparagus, Boiled, Drained

Vegetables

0.5 cup

8.7 mg

Low

Baked, Unsalted Winter Squash

Vegetables

0.5 cup

4 mg

Very Low

4 mgVery Low

Raw Slug	baked-unsalted-winter-squash
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Bamboo Shoots, Canned, Drained Solids

Vegetables

0.5 cup

6.3 mg

Low

6.3 mgLow

Raw Slug	bamboo-shoots-canned-drained-solids
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Beets, Canned, Drained

Vegetables

0.5 cup

76.4 mg

Moderate

Broccoli, Boiled, Drained, Unsalted

Vegetables

0.5 cup

6 mg

Low

6 mgLow

Raw Slug	broccoli-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Brussels Sprouts, Boiled, Drained, Unsalted

Vegetables

0.5 cup

17 mg

Low

17 mgLow

Raw Slug	brussels-sprouts-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Cabbage, Boiled, Drained, Unsalted

Vegetables

0.5 cup

1.4 mg

Very Low

1.4 mgVery Low

Raw Slug	cabbage-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Carrots, Boiled, Drained, Unsalted

Vegetables

0.5 cup

8.2 mg

Low

8.2 mgLow

Raw Slug	carrots-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Carrots, Raw

Vegetables

~61 g

4.5 mg

Very Low

Cauliflower, Boiled, Drained, Unsalted

Vegetables

0.5 cup

0.5 mg

Very Low

0.5 mgVery Low

Raw Slug	cauliflower-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Celery, Raw

Vegetables

~40 g

7.6 mg

Low

Coleslaw (Fast Food)

Vegetables

0.5 cup

2.4 mg

Very Low

Collards, Boiled, Drained, Unsalted

Vegetables

0.5 cup

4.9 mg

Very Low

4.9 mgVery Low

Raw Slug	collards-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Corn Kernels, Sweet Yellow, Boiled, Drained, Unsalted

Vegetables

0.5 cup

0.8 mg

Very Low

0.8 mgVery Low

Raw Slug	corn-kernels-sweet-yellow-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Cucumber With Peel, Raw

Vegetables

~100 g

1 mg

Very Low

Endive, Raw

Vegetables

1 cup

0.1 mg

Very Low

Garlic, Cooked

Vegetables

~10 g

0.3 mg

Very Low

Garlic, Powder

Vegetables

~80 g

0.3 mg

Very Low

Garlic, Raw

Vegetables

~3 g

0.4 mg

Very Low

Green Beans, Boiled, Drained, Unsalted

Vegetables

0.5 cup

13.6 mg

Low

13.6 mgLow

Raw Slug	green-beans-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Kale, Boiled, Drained, Unsalted

Vegetables

0.5 cup

1.1 mg

Very Low

1.1 mgVery Low

Raw Slug	kale-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Kale, Raw

Vegetables

1 cup

0.7 mg

Very Low

Lettuce, Iceberg

Vegetables

1 cup

0.4 mg

Very Low

Lettuce, Romaine

Vegetables

1 cup

0.3 mg

Very Low

Lima Beans, Boiled, Drained, Unsalted

Vegetables

0.5 cup

0.1 mg

Very Low

0.1 mgVery Low

Raw Slug	lima-beans-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Mixed Frozen Vegetables, Boiled, Drained, Unsalted

Vegetables

0.5 cup

4.5 mg

Very Low

4.5 mgVery Low

Raw Slug	mixed-frozen-vegetables-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Mushrooms, White Raw

Vegetables

~70 g

0 mg

Little or None

Mushrooms, White, Cooked, Boiled, Drained, Without Salt

Vegetables

~70 g

0 mg

Little or None

0 mgLittle or None

Raw Slug	mushrooms-white-cooked-boiled-drained-without-salt
Group	Vegetables (vegetables)
Est. Weight	70 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Mustard Greens, Boiled, Drained, Unsalted

Vegetables

0.5 cup

1.9 mg

Very Low

1.9 mgVery Low

Raw Slug	mustard-greens-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Onions, Raw

Vegetables

~80 g

2.1 mg

Very Low

Onions,Spring Or Scallions (Including Tops & Bulb), Raw

Vegetables

~80 g

0 mg

Little or None

0 mgLittle or None

Raw Slug	onions-spring-or-scallions-including-tops-and-bulb
Group	Vegetables (vegetables)
Est. Weight	80 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Parsley, Raw

Vegetables

0.06 cup

0.9 mg

Very Low

Peas, Green, Boiled, Drained, Unsalted

Vegetables

0.5 cup

0.5 mg

Very Low

0.5 mgVery Low

Raw Slug	peas-green-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	87.5 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Peppers, Green Hot Chili, Canned

Vegetables

1 oz

2 mg

Very Low

2 mgVery Low

Raw Slug	peppers-green-hot-chili-canned
Group	Vegetables (vegetables)
Serving	1 oz
Est. Weight	28.3 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Peppers, Green, Raw

Vegetables

~80 g

2.2 mg

Very Low

Peppers, Red, Raw

Vegetables

~80 g

2.2 mg

Very Low

Pickles, Cucumber, Sweet (Includes Bread & Butter Pickles)

Vegetables

~14 g

1 mg

Very Low

1 mgVery Low

Raw Slug	pickles-cucumber-sweet-includes-bread-and-butter-pickles
Group	Vegetables (vegetables)
Est. Weight	14 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Pumpkin, Canned, With No Salt

Vegetables

1 cup

8.8 mg

Low

8.8 mgLow

Raw Slug	pumpkin-canned-with-no-salt
Group	Vegetables (vegetables)
Serving	1 cup
Est. Weight	160 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Radishes, Raw

Vegetables

~80 g

0.1 mg

Very Low

Seaweed

Vegetables

0.5 cup

0.7 mg

Very Low

Spinach, Boiled, Drained, Unsalted

Vegetables

0.5 cup

547.4 mg

Very High

547.4 mgVery High

Raw Slug	spinach-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Spinach, Raw

Vegetables

1 cup

316.2 mg

Very High

Squash, Summer, Boiled, Drained, Unsalted

Vegetables

0.5 cup

0.6 mg

Very Low

0.6 mgVery Low

Raw Slug	squash-summer-boiled-drained-unsalted
Group	Vegetables (vegetables)
Serving	0.5 cup
Est. Weight	80 g
Measured	Yes
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

Tomatoes, Ripe, Red

Vegetables

~123 g

3.1 mg

Very Low

Waterchestnuts, Chinese ,Canned, Solids & Liquids

Vegetables

0.13 cup

0.2 mg

Very Low

0.2 mgVery Low

Raw Slug	waterchestnuts-chinese-canned-solids-and-liquids
Group	Vegetables (vegetables)
Serving	0.13 cup
Est. Weight	31.2 g
Measured	No
Prompt	Shown
Source	Harvard School of Public Health Spreadsheet

UCI Kidney Stone Center

54 matching records

Food

Group

Serving / Weight

Oxalate

Strength

Bamboo Shoots

Vegetables

1 cup

35 mg

Moderate

Beets

Vegetables

0.5 cup

76 mg

Moderate

Fava Beans

Vegetables

0.5 cup

20 mg

Low

Navy Beans

Vegetables

0.5 cup

76 mg

Moderate

Okra

Vegetables

0.5 cup

57 mg

Moderate

Olives

Vegetables

~38 g

18 mg

Low

Parsnip

Vegetables

0.5 cup

15 mg

Low

Red Kidney Beans

Vegetables

0.5 cup

15 mg

Low

Refried Beans

Vegetables

0.5 cup

16 mg

Low

Rhubarb

Vegetables

0.5 cup

541 mg

Very High

Rutabaga

Vegetables

0.5 cup

31 mg

Moderate

Spinach, cooked

Vegetables

0.5 cup

755 mg

Very High

Spinach, raw

Vegetables

1 cup

656 mg

Very High

Turnip

Vegetables

0.5 cup

30 mg

Moderate

Yams

Vegetables

0.5 cup

40 mg

Moderate

Carrots, raw

Vegetables

~61 g

10 mg

Low

Celery, Cooked

Vegetables

1 cup

10 mg

Low

Collards

Vegetables

1 cup

10 mg

Low

Artichokes

Vegetables

~80 g

5 mg

Low

Asparagus

Vegetables

~80 g

6 mg

Low

Carrots, cooked

Vegetables

0.5 cup

7 mg

Low

Hot Chili Peppers

Vegetables

0.5 cup

5 mg

Low

Mixed Vegetables, frozen

Vegetables

0.5 cup

5 mg

Low

Oriental Vegetables, frozen

Vegetables

0.5 cup

6 mg

Low

String Beans

Vegetables

0.5 cup

9 mg

Low

Tomato

Vegetables

~123 g

7 mg

Low

Brussel Sprouts

Vegetables

0.5 cup

2 mg

Very Low

Celery, raw

Vegetables

~40 g

3 mg

Very Low

Kale

Vegetables

1 cup

2 mg

Very Low

Mung Beans

Vegetables

0.5 cup

3 mg

Very Low

Mustard Greens

Vegetables

1 cup

4 mg

Very Low

Sea Vegetables

Vegetables

1 cup

3 mg

Very Low

Alfalfa Sprouts

Vegetables

0.5 cup

0 mg

Little or None

Bok Choy (Chinese Cabbage

Vegetables

1 cup

1 mg

Very Low

Broccoli

Vegetables

0.5 cup

1 mg

Very Low

Cabbage

Vegetables

0.5 cup

1 mg

Very Low

Cauliflower

Vegetables

0.5 cup

1 mg

Very Low

Chives

Vegetables

0.02 cup

0 mg

Little or None

Corn

Vegetables

0.5 cup

1 mg

Very Low

Cucumber

Vegetables

~100 g

1 mg

Very Low

Endive

Vegetables

0.5 cup

0 mg

Little or None

Green Pepper

Vegetables

~80 g

1 mg

Very Low

Iceberg Lettuce

Vegetables

1 cup

0 mg

Little or None

Mushroons

Vegetables

~80 g

0 mg

Little or None

Onions

Vegetables

~80 g

0 mg

Little or None

Peas

Vegetables

0.5 cup

1 mg

Very Low

Pickles

Vegetables

~80 g

0 mg

Little or None

Radish

Vegetables

~80 g

0 mg

Little or None

Romaine Lettuce

Vegetables

1 cup

0 mg

Little or None

Scallions

Vegetables

0.5 cup

1 mg

Very Low

Sauerkraut

Vegetables

0.5 cup

1 mg

Very Low

Waterchestnuts

Vegetables

~80 g

0 mg

Little or None

Yellow Squash

Vegetables

0.5 cup

1 mg

Very Low

Zucchini

Vegetables

0.5 cup

1 mg

Very Low