Low-oxalate made simple
What the Kale is
What the Kale is
in your food?
Type any food and see its oxalate in seconds. Real lab numbers from the Harvard oxalate list. No guesses, ever.
Easy pass: under 10 mgGo easy: 10 to 40 mgHard pass: over 40 mg
Per serving · Source: Harvard T.H. Chan School of Public Health oxalate list · Educational, not medical advice
All foods
649 foods with lab-measured oxalate values, grouped by type. Tap any food for details.
Spinach (boiled)547.4 mgAlmonds72 mgBrown rice (cooked)18.7 mgWhite rice (cooked)3.8 mgKale (boiled)1.1 mgSweet potatoes28 mgBlueberries18.5 mgCoffee (brewed)1.7 mgBaked potato with skin91.7 mgDark chocolate67.7 mgAlmond milk27.1 mgQuinoa (cooked)54.4 mgBeets (canned)76.4 mgStrawberries (raw)1.2 mgBlack tea (brewed)6.4 mgWhole milk0.5 mgEgg0 mg