Oxalate Food List

Search oxalate levels in 12+ 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 Health12
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Harvard School of Public Health

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

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

FoodGroupServing / WeightOxalateStrength
Yogurt, Frozen, Low FatYogurt and Cultured Dairy1 cup0.9 mgVery Low

Yogurt, Frozen, Low Fat

0.9 mgVery Low
Raw Slugyogurt-frozen-low-fat
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving1 cup
Est. Weight245 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Greek, ChobaniYogurt and Cultured Dairy5.3 oz0.9 mgVery Low

Yogurt, Greek, Chobani

0.9 mgVery Low
Prompt NameGreek Yogurt
Raw Slugyogurt-greek-chobani
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving5.3 oz
Est. Weight150.3 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Greek, Fruit, Whole MilkYogurt and Cultured Dairy6 oz1 mgVery Low

Yogurt, Greek, Fruit, Whole Milk

1 mgVery Low
Raw Slugyogurt-greek-fruit-whole-milk
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Greek, LightYogurt and Cultured Dairy5.3 oz0.6 mgVery Low

Yogurt, Greek, Light

0.6 mgVery Low
Raw Slugyogurt-greek-light
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving5.3 oz
Est. Weight150.3 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Greek, Plain, Nonfat/LowfatYogurt and Cultured Dairy5.3 oz0.6 mgVery Low

Yogurt, Greek, Plain, Nonfat/Lowfat

0.6 mgVery Low
Raw Slugyogurt-greek-plain-nonfat-lowfat
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving5.3 oz
Est. Weight150.3 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Greek, Plain, Whole MilkYogurt and Cultured Dairy6 oz0.8 mgVery Low

Yogurt, Greek, Plain, Whole Milk

0.8 mgVery Low
Raw Slugyogurt-greek-plain-whole-milk
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Lowfat FruitedYogurt and Cultured Dairy6 oz1.2 mgVery Low

Yogurt, Lowfat Fruited

1.2 mgVery Low
Raw Slugyogurt-lowfat-fruited
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health
Yogurt, Nonfat Light Fruit (Artificial Sweetener)Yogurt and Cultured Dairy6 oz0.7 mgVery Low

Yogurt, Nonfat Light Fruit (Artificial Sweetener)

0.7 mgVery Low
Raw Slugyogurt-nonfat-light-fruit-artificial-sweetener
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Nonfat With FruitYogurt and Cultured Dairy6 oz0.8 mgVery Low

Yogurt, Nonfat With Fruit

0.8 mgVery Low
Raw Slugyogurt-nonfat-with-fruit
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Plain, LowfatYogurt and Cultured Dairy6 oz0.7 mgVery Low

Yogurt, Plain, Lowfat

0.7 mgVery Low
Raw Slugyogurt-plain-lowfat
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredYes
PromptShown
SourceHarvard School of Public Health
Yogurt, Plain, Whole MilkYogurt and Cultured Dairy6 oz0.5 mgVery Low

Yogurt, Plain, Whole Milk

0.5 mgVery Low
Raw Slugyogurt-plain-whole-milk
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Yogurt, Whole, FruitYogurt and Cultured Dairy6 oz0.8 mgVery Low

Yogurt, Whole, Fruit

0.8 mgVery Low
Raw Slugyogurt-whole-fruit
GroupYogurt and Cultured Dairy (yogurt-and-cultured-dairy)
Serving6 oz
Est. Weight170.1 g
MeasuredNo
PromptShown
SourceHarvard School of Public Health
Oxalate Food List: 500+ Foods Ranked by Oxalate Content | DineDecide