About WTKale & where the numbers come from

WTKale helps people on a low-oxalate diet check foods quickly. Type a food, see how much oxalate it has per serving, and get a simple verdict with a low-oxalate swap when there is one.

Where the numbers come from

Every number on this site comes from the Harvard T.H. Chan School of Public Health oxalate list, as published in the Harvard Oxalate Food List (v2.3.1). When Harvard re-tested a food in 2023, we use the 2023 value. Otherwise we use the original Harvard list.

We copy each value exactly as published, with its serving size, and check it against the source file. We never estimate, average or guess. If we have no measured value for a food, we say so.

How the verdicts work

Per serving, as listed in the source:

• Easy pass: under 10 mg (low)
• Go easy: 10 to 40 mg (moderate)
• Hard pass: over 40 mg (high)

Oxalate in real food varies with the plant variety, soil, ripeness and cooking, so treat every number as a guide, not an exact amount.

Not medical advice

WTKale is educational information only. It does not replace advice from your doctor or dietitian, who can tell you how much oxalate is right for you. WTKale is independent and is not affiliated with Harvard.

Contact

Questions, corrections or a food you would like us to add: hello@wtkale.com. You can also look up foods with our Telegram bot, @WTKaleBot.