Oxalate in Food
Oxalate in Food
This handout lists some common types of food and food products you can
refer to in order to help you manage oxalate in your diet.
Vegetables:
Not Good Choices – High Oxalate
Alphabetical Order
Portion
Oxalate
Bamboo shoots
1 cup
35 mg
Beans (fava)
½ cup
20 mg
Beans (kidney)
½ cup
15 mg
Beans (navy)
½ cup
76 mg
Beans (refried)
½ cup
16 mg
Beets
½ cup
76 mg
Good Choices (1 to 4 mg Oxalate)
Alphabetical Order
Portion
Oxalate
Alfalfa sprouts
½ cup
0 mg
Bok choy (raw)
1 cup
1 mg
Broccoli
½ cup
1 mg
Brussel sprouts
½ cup
2 mg
Cabbage
½ cup
1 mg
Cauliflower
½ cup
1 mg
(cooked)
Celery (raw)
1 stalk
3 mg
Corn
½ cup
1 mg
Cucumber
¼
1 mg
Endive
½ cup
0 mg
Green Pepper
1 ring
1 mg
Kale (chopped)
1 cup
Lettuce
1 cup
Mung beans
½ cup
Mushrooms
1
Onions
1 small
Peas
½ cup
Radish
10
Rapini (chopped)
1 cup
Squash
½ cup
Water chestnuts
4
Zucchini
½ cup
Moderate Choices
Artichoke
1 small bud
Asparagus
4 spears
Carrot (cooked)
½ cup
Carrot (raw)
½ large
Celery (cooked)
1 cup
Collards
1 cup
Mixed vegetables
½ cup
2 mg
0 mg
3 mg
0 mg
0 mg
1 mg
0 mg
4 mg
1 mg
0 mg
1 mg
French fries
Olives
Okra
Parsnip
Potato (baked with
skin)
Potato (chips)
Potato (mashed)
Potato (salad)
Potato (sweet)
Rhubarb
Rutabaga (mashed)
Spinach (cooked)
Spinach (raw)
Tomato sauce
Turnip
Yam
½ cup
10
½ cup
½ cup
1 medium
51 mg
18 mg
57 mg
15 mg
97 mg
1 ounce
1 cup
½ cup
1 cup
½ cup
½ cup
½ cup
1 cup
½ cup
½ cup
½ cup
21 mg
29 mg
25 mg
28 mg
541 mg
31 mg
755 mg
656 mg
17 mg
30 mg
40 mg
1 ounce
1 tablespoon
28 grams
15 ml
5 mg
6 mg
7 mg
10 mg
10 mg
10 mg
5 mg
Conversion Table for Amounts:
½ cup
125 ml
1 cup
250 ml
1
Oxalate in Food
Fruit:
Not Good Choices – Higher Oxalate
Alphabetical Order
Portion
Oxalate
Avocado
1
19 mg
Carrot juice
1 cup
27 mg
Date
1
24 mg
Figs (dried)
5
24 mg
Figs (fresh)
1
9 mg
Grapefruit
½
12 mg
Kiwi
1
16 mg
Orange
1
29 mg
Pineapple (dried)
½ cup
24 mg
Pineapple (canned)
½ cup
30 mg
Prune juice
1 cup
7 mg
Raspberries
1 cup
48 mg
Tomato juice
1 cup
14 mg
V8 juice
1 cup
18 mg
Good Choices (1 to 3 mg)
Alphabetical Order
Portion
Oxalate
Apple
1
1 mg
Apple juice
6 ounces
2 mg
Applesauce
1 cup
2 mg
Apricot
1
1 mg
Apricot juice
1 cup
2 mg
Banana
1
3 mg
Blackberries
½ cup
2 mg
Blueberries
½ cup
2 mg
Cantaloupe
¼
1 mg
Cherries
1 cup
3 mg
Grapes
½ cup
1 mg
Grape juice
1 cup
1 mg
Lemon
1 wedge
1 mg
Lime
½
3 mg
Mango
1
1 mg
Mango juice
1 cup
1 mg
Melon (honeydew)
1 cup
1 mg
Nectarine
1
0 mg
Orange juice
1 cup
2 mg
Papaya
1 medium
1 mg
Peach
1
0 mg
Pear
1
2 mg
Pineapple juice
1 cup
3 mg
Plum
1
0 mg
Strawberries
½ cup
2 mg
Watermelon
1 slice
1 mg
Cereal:
Good Choices – Low Oxalate
Cheerios
Honey Bunches of Oats
Cocoa puffs
Oat Bran Flakes
Cornflakes
Corn Pops
Crispix
Frosted Flakes
Fruit Loops
Not Good Choices – Higher Oxalate
All Bran
Raisin Bran
Cereals with nuts and/or
Red River
dried fruit
Corn grits
Shredded Wheat
Cream of Wheat
Frosted Mini Wheats
Mueslix
Oatmeal Crisp with
Almonds
Oatmeal
Puffed Rice
Puffed Wheat
Rice Chex
Wheetabix
Note: Natural or raw corn bran and natural or raw oat bran are low in oxalate.
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Oxalate in Food
Soy: It is difficult to find reliable information on the amount of oxalate in soy
products however the examples below show that soy is high in oxalate.
Product
Soybeans / Edamame
Soy beverage
Soy burger
Soy cheese
Soy nuts
Soy yogurt
Tempeh
Textured Vegetable Protein (TVP)
Tofu (firm with calcium)
Veggie burger
Portion
1 cup of whole pods
1 cup
3.5 ounce patty
1 ounce
1 ounce
1 cup
3 ounces
3 ounces
3 ounces
1 patty
Oxalate
7 mg
336 mg
58 mg
16 mg
392 mg
113 mg
23 mg
496 mg
235
24 mg
Portion
22 kernels
2 ounces
18 (1 ounce)
1 tablespoon
1 ounce
1 tablespoon
48 (1 ounce)
1 cup
1 cup
1 tablespoon
1 ounce
7 whole walnuts in shells
Oxalate
122 mg
38 mg
49 mg
0 mg
27 mg
13 mg
14 mg
17 mg
12 mg
16 mg
15 mg
31 mg
Oxalate
31 mg
24 mg
38 mg
67 mg
28 mg
65 mg
Portion
1 cup
1 cup
1 cup
1 cup
1
Nuts and Seeds:
Alphabetical Order
Almond
Candies with nuts e.g., Snickers
Cashew
Flaxseed
Peanut
Peanut butter
Pistachio
Pumpkin seeds
Sunflower seeds
Tahini
Trail mix
Walnuts
Other Food High in Oxalate:
Product
Brownie
Chili with beans
Chocolate syrup
Cocoa powder
Fudge sauce
Hot chocolate
Portion
1 ounce (½)
1 cup
2 tablespoons
4 teaspoons
2 tablespoons
1 cup
Product
Lentil soup
Miso
Miso soup
Stuffing
Taco with meat
Oxalate
39 mg
38 mg
111 mg
36 mg
12 mg
Brown rice flour, bulgur, buckwheat, cornmeal, soy flour and wheatberries are all high in
oxalate.
3
Oxalate in Food
Snacking – Low in oxalate:
Product
Air popped popcorn
Apple butter
Dried apple
Dried cranberry
Granola bar – hard and plain with no nuts
Saltine cracker
Triscuit cracker
Wheat cracker
Portion
1 cup
1 tablespoon
½ cup
½ cup
1
1
1
1
Oxalate
4 mg
0 mg
1 mg
1 mg
1 mg
1 mg
1 mg
1 mg
Beverages:


Good choices include coffee, decaffeinated coffee, sweetened instant ice tea, beer,
liquor, wine, diet lemonade, Gatorade, Kool-Aid.
Poor choices of higher oxalate beverages include lemonade made from frozen
concentrate and brewed tea.
More to know:



Meat, chicken and fish are not sources of oxalate.
Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese,
buttermilk, custard and pudding do not contain oxalate.
Chocolate milk however has 7 mg in 1 cup.
PD 9447 (05-2016) File: vjuneja
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