Oxalate content of 340+ foods
Tap any food to see its oxalate amount per portion, lower-oxalate swaps, and how it fits into a 100 mg daily budget.
Save foods to your free daily tracker
Beverages
- Hot Chocolate, homemade65 mg / 1 cup
- Carrot Juice27 mg / 1 cup
- V8 Juice18 mg / 1 cup
- Lemonade, frozen concentrate15 mg / 8 oz
- Tea, Brewed14 mg / 1 cup
- Tomato Juice14 mg / 1 cup
- Prune Juice7 mg / 1 cup
- Chocolate Milk7 mg / 1 cup
- Soy Milk4 mg / 1 cup
- Beer, Regular4 mg / 1 can
- Pineapple Juice3 mg / 8 oz
- Powdered Milk3 mg / 1 envelope
- Beer, Light3 mg / 1 can
- Apple Juice2 mg / 6 oz
- Coffee, Decaf2 mg / 1 cup
- Orange Juice2 mg / 1 cup
- Coffee1 mg / 1 cup
- Grape Juice1 mg / 8 oz
- Lemonade, diet1 mg / 8 oz
- Mango Juice1 mg / 8 oz
- Fat Free Milk1 mg / 1 cup
- Whole Milk1 mg / 1 cup
- Red Wine1 mg / 4 oz
- Gatorade0 mg / 1 cup
- Grapefruit Juice0 mg / 8 oz
- Sodas, all types0 mg / 8 oz
- Water0 mg / 8 oz
- White Wine0 mg / 4 oz
- Liquor, 80 proof0 mg / 1 jigger
Breads & Grains
- Rice Bran281 mg / 1 cup
- Buckwheat Groats133 mg / 1 cup cooked
- Wheat Berries98 mg / 1 cup cooked
- Corn Grits97 mg / 1 cup
- Soy Flour94 mg / 1 cup
- Bulgur, cooked86 mg / 1 cup
- Brown Rice Flour65 mg / 1 cup
- Cornmeal64 mg / 1 cup
- Millet, cooked62 mg / 1 cup
- Miso40 mg / 1 cup
- Wheat Flour, Whole Grain29 mg / 1 cup
- Brown Rice, cooked24 mg / 1 cup
- Lasagna23 mg / 1 serving
- All-Purpose Flour17 mg / 1 cup
- Couscous15 mg / 1 cup
- French Toast13 mg / 2 slices
- English Muffin, Whole Wheat12 mg / 1 muffin
- Pancakes, Homemade11 mg / 4 cakes
- Spaghetti, cooked11 mg / 1 cup
- White Rice Flour11 mg / 1 cup
- Pancakes, mix10 mg / 4 cakes
- Blueberry Muffins9 mg / 1 muffin
- English Muffin8 mg / 1 muffin
- English Muffin, Multi-Grain8 mg / 1 muffin
- Tortillas, Flour8 mg / 1 tortilla
- Rye Bread7 mg / 1 slice
- Tortillas, Corn7 mg / 1 tortilla
- Wheat Bran Bread7 mg / 1 slice
- Biscuits6 mg / 1 biscuit
- Whole Wheat Bread6 mg / 1 slice
- Bran Muffins5 mg / 1 muffin
- Cracked Wheat Bread5 mg / 1 slice
- White Bread5 mg / 1 slice
- Corn Bread4 mg / 1 piece
- Oatmeal Bread4 mg / 1 piece
- Hummus4 mg / 1 tbsp
- Macaroni & Cheese4 mg / 1 cup
- White Rice, cooked4 mg / 1 cup
- Corn Flour3 mg / 1 cup
- Oat Bran, raw0 mg / 1/3 cup
Breakfast
Cereals
- Original Shredded Wheat & Bran53 mg / 1 1/4 cup
- Raisin Bran46 mg / 1 cup
- Multi-Bran Chex36 mg / 1 cup
- Total Raisin Bran31 mg / 1 cup
- Frosted Mini-Wheats28 mg / 1 cup
- All-Bran Original26 mg / 1/2 cup
- 100% Bran25 mg / 1/3 cup
- Oatmeal Crisp with Almonds24 mg / 1 cup
- Raisin Nut Bran24 mg / 1 cup
- All-Bran Buds20 mg / 1/2 cup
- Grape Nuts14 mg / 1/2 cup
- Fiber One13 mg / 1/2 cup
- Puffed Wheat9 mg / 1 1/4 cup
- Cheerios8 mg / 1 cup
- Wheaties8 mg / 1 cup
- Honey Nut Cheerios7 mg / 1 cup
- Grape Nuts Flakes7 mg / 3/4 cup
- Corn Chex5 mg / 1 cup
- Lucky Charms5 mg / 1 cup
- Rice Chex4 mg / 1 1/4 cup
- Rice Krispies4 mg / 1 1/4 cup
- Cocoa Puffs3 mg / 1 cup
- Honey Bunches of Oats3 mg / 3/4 cup
- Special K3 mg / 1 cup
- Quaker Oat Life3 mg / 3/4 cup
- Puffed Rice2 mg / 1 cup
- Corn Flakes1 mg / 1 cup
- Frosted Flakes1 mg / 3/4 cup
- Trix0 mg / 1 cup
- Cap'n Crunch0 mg / 3/4 cup
Dairy
- Homemade Cream Sauce3 mg / 1 cup
- Plain Yogurt2 mg / 1 cup
- Yogurt with Fruit1 mg / 8 oz
- Non Fat Yogurt with Fruit1 mg / 8 oz
- Frozen Yogurt1 mg / 1/2 cup
- 1% Milk1 mg / 1 cup
- 2% Milk1 mg / 1 cup
- Buttermilk1 mg / 1 cup
- Coffee Creamer0 mg / 1 tbsp
- Non-Dairy Creamer0 mg / 1 tbsp
- Sour Cream0 mg / 1 tbsp
- Ice Cream, Vanilla0 mg / 1/2 cup
- Ice Cream, Light0 mg / 1/2 cup
- Non Fat Ice Cream0 mg / 1/2 cup
- American Cheese0 mg / 1 slice
- Cheddar Cheese0 mg / 1 slice
- Low Fat Cheese0 mg / 1 slice
- Cottage Cheese0 mg / 1/2 cup
- Low Fat Cottage Cheese0 mg / 1 cup
- Mozzarella Cheese0 mg / 1 oz
- Egg Beaters0 mg / 4 oz
- Cream Cheese0 mg / 1 oz
- Butter, Salted0 mg / 1 pat
Fast Food
- French Fries51 mg / 4 oz
- Chili with Beans24 mg / 1 cup
- Lasagna with meat23 mg / 1 serving
- Burritos with beans17 mg / 1 burrito
- Cheeseburger with bun13 mg / 1 burger
- Enchilada with Cheese & beef13 mg / 1 enchilada
- Nachos with Cheese13 mg / 6-8 chips
- Pizza with Cheese13 mg / 2 slices
- Grilled Cheese Sandwich12 mg / 1 sandwich
- Tacos12 mg / 1 small taco
- Hot Dog with Bun9 mg / 1 dog
- Onion Rings5 mg / 6-8 rings
- Chicken Nuggets3 mg / 6 nuggets
Fruits
- Raspberries48 mg / 1 cup
- Dried Pineapples30 mg / 1/2 cup
- Orange29 mg / 1 fruit
- Dates24 mg / 1 date
- Canned Pineapple24 mg / 1/2 cup
- Dried Figs24 mg / 5 pieces
- Avocados19 mg / 1 fruit
- Kiwi16 mg / 1 fruit
- Grapefruit12 mg / 1/2 fruit
- Dried Prunes11 mg / 1/4 cup
- Tangerine10 mg / 1 fruit
- Figs9 mg / 1 medium fig
- Canned Cherries7 mg / 1/2 cup
- Pineapple4 mg / 1 cup
- Banana3 mg / 1 fruit
- Cherries3 mg / 1 cup
- Limes3 mg / 1/2 fruit
- Raisins3 mg / 1 oz
- Dried Apricots3 mg / 1 cup
- Apple Sauce2 mg / 1 cup
- Blackberries2 mg / 1/2 cup
- Blueberries2 mg / 1/2 cup
- Pears2 mg / 1 fruit
- Strawberries2 mg / 1/2 cup
- Cranberry Sauce2 mg / 1/2 cup
- Dried Apples2 mg / 1 cup
- Apples1 mg / 1 fruit
- Cantaloupe1 mg / 1/4 melon
- Grapes1 mg / 1/2 cup
- Honeydew Melon1 mg / 1 cup
- Lemons1 mg / 1 wedge
- Mango1 mg / 1 fruit
- Papaya1 mg / 1 medium fruit
- Plantain1 mg / 1 medium
- Watermelon1 mg / 1 slice
- Canned Pears1 mg / 1/2 cup
- Canned Peaches1 mg / 1/2 cup
- Fruit Cocktail1 mg / 1/2 cup
- Dried Cranberries1 mg / 1/2 cup
- Apricots0 mg / 1 fruit
- Nectarine0 mg / 1 fruit
- Peaches0 mg / 1 fruit
- Plums0 mg / 1 fruit
Ingredients
Meats & Fish
- Veggie Burger24 mg / 1 patty
- Tofu13 mg / 3.5 oz
- Soy Burger12 mg / 3.5 oz
- Tuna Salad6 mg / 1 cup
- Turkey Dogs3 mg / 1 dog
- Frozen Fish Sticks3 mg / 2 sticks
- Meatballs2 mg / 2 meatballs
- Hot Dogs1 mg / 1 dog
- Bologna0 mg / 1 slice
- Chicken0 mg / 3 oz
- Ham0 mg / 3 oz
- Ground Beef0 mg / 3 oz
- Pork0 mg / 5 oz
- Turkey0 mg / 5 oz
- Clams, raw0 mg / 3 oz
- Cod0 mg / 3 oz
- Flounder0 mg / 3 oz
- Haddock0 mg / 3 oz
- Halibut0 mg / 3 oz
- Mackerel0 mg / 3 oz
- Oysters0 mg / 3 oz
- Salmon0 mg / 4 oz
- Sardines0 mg / 1 can
- Shrimp0 mg / 3 oz
- Tuna Fish in water0 mg / 3.5 oz
Nuts & Seeds
- Almonds122 mg / 1 oz (22 kernels)
- Cashews49 mg / 1 oz (18 kernels)
- Mixed Nuts with Peanuts39 mg / 1 oz
- Walnuts31 mg / 1 cup (7 nuts)
- Peanuts27 mg / 1 oz
- Pumpkin Seeds17 mg / 1 cup cooked
- Trail Mix15 mg / 1 oz
- Pistachios14 mg / 1 oz (48 kernels)
- Sunflower Seeds12 mg / 1 cup
- Pecans10 mg / 1 oz (15 halves)
- Flaxseed0 mg / 1 tbsp
Snacks
- Chocolate Syrup38 mg / 2 tbsp
- Brownies31 mg / 1 oz
- Fudge Sauce28 mg / 2 tbsp
- Cake, store brand15 mg / 1 piece
- Chocolate Chip Cookies10 mg / 1 cookie
- Tortilla Corn Chips7 mg / 1 oz
- Milk Chocolate Candies5 mg / 1 oz
- Apple Pie5 mg / 1 piece
- Popcorn, oil-popped5 mg / 1 cup
- Pretzels, Hard5 mg / 1 oz
- Fig Bars4 mg / 1 cookie
- Oatmeal Cookies4 mg / 1 cookie
- Rice Cake4 mg / 1 cake
- Popcorn, air-popped4 mg / 1 cup
- Ritz Crackers3 mg / 5 crackers
- Graham Crackers2 mg / 1 rectangle
- Saltines1 mg / 1 cracker
- Popsicle0 mg / 1 stick
Soups
Spreads & Sauces
Vegetables
- Spinach, cooked755 mg / 1/2 cup
- Spinach, raw656 mg / 1 cup
- Rhubarb541 mg / 1/2 cup
- Baked Potato with Skin97 mg / 1 medium
- Beets76 mg / 1/2 cup
- Navy Beans76 mg / 1/2 cup
- Okra57 mg / 1/2 cup
- Yams40 mg / 1/2 cup
- Bamboo Shoots35 mg / 1 cup
- Rutabaga31 mg / 1/2 cup mashed
- Turnip30 mg / 1/2 cup mashed
- Mashed Potatoes29 mg / 1 cup
- Sweet Potatoes28 mg / 1 cup
- Potato Chips21 mg / 1 oz
- Fava Beans20 mg / 1/2 cup
- Olives18 mg / 10 olives
- Tomato Sauce17 mg / 1/2 cup
- Potato Salad17 mg / 1/3 cup
- Refried Beans16 mg / 1/2 cup
- Parsnip15 mg / 1/2 cup
- Red Kidney Beans15 mg / 1/2 cup
- Carrots, raw10 mg / 1/2 large carrot
- Celery, Cooked10 mg / 1 cup
- Collards10 mg / 1 cup
- String Beans9 mg / 1/2 cup
- Carrots, cooked7 mg / 1/2 cup
- Soybeans7 mg / 1 cup
- Tomato7 mg / 1 medium
- Asparagus6 mg / 4 spears
- Artichokes5 mg / 1 small bud
- Hot Chili Peppers5 mg / 1/2 cup
- Mixed Vegetables, frozen5 mg / 1/2 cup
- Mustard Greens4 mg / 1 cup
- Celery, raw3 mg / 1 stalk
- Mung Beans3 mg / 1/2 cup
- Sea Vegetables3 mg / 1 cup
- Brussels Sprouts2 mg / 1/2 cup frozen
- Kale2 mg / 1 cup chopped
- Bok Choy1 mg / 1 cup raw
- Broccoli1 mg / 1/2 cup
- Cabbage1 mg / 1/2 cup
- Cauliflower1 mg / 1/2 cup cooked
- Corn1 mg / 1/2 cup
- Cucumber1 mg / 1/4 cucumber
- Green Pepper1 mg / 1 ring
- Peas1 mg / 1/2 cup
- Scallions1 mg / 1/2 cup
- Sauerkraut1 mg / 1/2 cup
- Yellow Squash1 mg / 1/2 cup
- Zucchini1 mg / 1/2 cup
- Alfalfa Sprouts0 mg / 1/2 cup
- Chives0 mg / 1 tsp
- Endive0 mg / 1/2 cup
- Iceberg Lettuce0 mg / 1 cup
- Mushrooms0 mg / 1 mushroom
- Onions0 mg / 1 small onion
- Pickles0 mg / 1 pickle
- Radish0 mg / 10 count
- Romaine Lettuce0 mg / 1 cup
- Water Chestnuts0 mg / 4 count