All foods: oxalate list A to Z

649 foods with lab-measured oxalate values, grouped by type. Tap any food for details.

Easy pass: under 10 mgGo easy: 10 to 40 mgHard pass: over 40 mg

Vegetables 82

Alfalfa sprouts0 mg Artichokes5 mg Arugula0.3 mg Asparagus (boiled)8.7 mgBaked potato with skin91.7 mg Bamboo shoots (canned)6.3 mgBeets (canned)76.4 mgBok choy1 mg Broccoli (boiled)6 mgBrussels sprouts (boiled)17 mgCabbage (boiled)1.4 mgCarrots (boiled)8.2 mgCarrots (raw)4.5 mgCauliflower (boiled)0.5 mgCelery (cooked)10 mgCelery (raw)7.6 mgChives0 mg Coleslaw2.4 mg Collards (boiled)4.9 mgCucumber with peel1 mg Edamame (boiled)48 mgEndive (raw)0.1 mgFava beans20 mg French fries (fast food)48.6 mgFrench fries (frozen, prepared)36.9 mgFrench fries (sweet potato)37.1 mgGarlic (cooked)0.3 mgGarlic (raw)0.4 mgGarlic powder0.3 mg Green beans (boiled)13.6 mgGreen bell pepper (raw)2.2 mgGreen chili peppers (canned)2 mgGreen peas (boiled)0.5 mgHot chili peppers5 mg Iceberg lettuce0.4 mg Kale (boiled)1.1 mgKale (raw)0.7 mgLima beans (boiled)0.1 mgMarinara sauce10.4 mg Mashed potatoes11.6 mg Microwaved potato with skin68 mg Mixed frozen vegetables4.5 mg Mung beans8 mg Mustard greens (boiled)1.9 mgOkra57 mg Onions (raw)2.1 mgOriental vegetables (frozen)6 mgParsley (raw)0.9 mgParsnip15 mg Pickles0 mg Pickles (sweet)1 mgPotato salad16.9 mg Pumpkin (canned)8.8 mgRadishes0.1 mg Red bell pepper (raw)2.2 mgRhubarb541 mg Romaine lettuce0.3 mg Rutabaga31 mg Salsa2.8 mg Sauerkraut1 mg Scallions0 mg Sea vegetables3 mg Seaweed0.7 mg Soybeans96 mg Spinach (boiled)547.4 mgSpinach (raw)316.2 mgString beans9 mg Summer squash (boiled)0.6 mgSweet corn (boiled)0.8 mgSweet potato (canned)14.3 mgSweet potato, baked in skin54.2 mg Sweet potatoes28 mg Tomato paste24.5 mg Tomato sauce17 mg Tomatoes (raw)3.1 mgTurnip30 mg Water chestnuts (canned)0.2 mgWhite mushrooms (boiled)0 mgWhite mushrooms (raw)0 mgWinter squash (baked)4 mgYams40 mg Zucchini1 mg

Fruits 50

Apple sauce2 mg Apples (dried)0.4 mgApples (raw without skin)0.7 mgApples (raw)0.7 mgApricots (dried)0.3 mgApricots (raw)0.1 mgAvocado9.5 mg Bananas (raw)10.3 mgBlack olives (canned)5 mgBlackberries2 mg Blueberries18.5 mg Canned cherries7 mg Canned pears1 mg Cantaloupe1.4 mg Cranberries (raw)0.3 mgCranberry sauce (canned)0.4 mgDates25.5 mg Dried cranberries (sweetened)0.5 mgFigs (dried)5 mgFigs (raw)9.3 mgFruit cocktail1 mg Grapefruit (raw)13.2 mgGrapes1.2 mg Honeydew melon1 mg Kiwi16 mg Lemon, peeled1.2 mg Limes (raw)0.7 mgMango (raw)0.3 mgMixed dried fruit6.1 mg Nectarines (raw)0.4 mgOranges (raw)23.3 mgPapayas (raw)0.5 mgPeaches (canned in heavy syrup)0.9 mgPeaches (canned juice packed)0.5 mgPeaches (raw)0.4 mgPears (raw)1.8 mgPineapple (canned in heavy syrup)11.9 mgPineapple (dried)7.9 mgPineapple (raw)5.2 mgPlantain1 mg Plums (raw)0.1 mgPomegranates (raw)0.3 mgPrunes17.8 mg Prunes (canned in heavy syrup)0.6 mgRaisins2.5 mg Raspberries (raw)2.5 mgStrawberries (raw)1.2 mgSweet cherries (raw)1.7 mgTangerines (raw)15.7 mgWatermelon0.6 mg

Grains & Cereals 145

100% Bran25 mg 100% Natural Granola (Oats, Wheat & Honey)13 mg40% Bran Flakes42.7 mg All-Bran (Kellogg's)34.6 mgAll-Bran Buds20 mg All-Bran with Extra Fiber11 mg All-purpose flour17 mg Apple Cinnamon Cheerios5 mg Banana Nut Crunch25 mg Barley malt flour0 mg Basic 411.2 mg Berry Burst Cheerios7 mg Blueberry Morning8 mg Bran Flakes with Raisins (single brand)57 mgBrown rice (cooked)18.7 mgBrown rice flour65 mg Buckwheat groats (roasted)132.6 mgBulgur (cooked)85.9 mgCap'n Crunch1.6 mg Cheerios7.4 mg Cheerios Honey Nut6.6 mg Cheerios Multigrain5.1 mg Cinnamon Toast Crunch7.2 mg Cocoa Krispies11 mg Cocoa Pebbles8.8 mg Cocoa Puffs6.4 mg Complete Oat Bran Flakes5 mg Complete Wheat Bran34 mg Corn bran0 mg Corn Chex4.9 mg Corn Flakes0.8 mg Corn flour3 mg Corn Pops0.5 mg Cornmeal64 mg Count Chocula5 mg Couscous (cooked)15.1 mgCracklin Oat Bran11.6 mg Cranberry Almond Crunch (Morning Traditions)35 mgCream of Wheat (cooked)17.7 mgCrispix2.3 mg Danish pastry (fruit filled)4 mgDanish pastry (homemade)14 mgFarina cereal16 mg Fiber One12.8 mg Fiber One Honey Clusters12.6 mg Froot Loops4.1 mg Frosted Cheerios6 mg Frosted Flakes1 mg Frosted Miniwheats32.9 mg Fruit & Fiber (dates, raisins & walnuts)41 mgFruity Pebbles2 mg Golden Grahams9 mg Granola bars (hard & plain)1 mgGranola bars (low fat)2 mgGrape-Nuts13.7 mg Grape-Nuts Flakes7 mg Great Grains (Raisin, Date & Pecan)18.6 mgGreat Grains Cranberry Almond Crunch28.2 mg Great Grains Crunchy Pecan23.1 mg Grits (cooked)45.2 mgHarmony11 mg Health Valley Oat Bran Flakes0 mg Healthy Choice Multi-Grain Flakes7 mg Honey Bunches of Oats (Honey Roasted)4 mgHoney Bunches of Oats with Almonds7.1 mg Honey Crunch Corn Flakes3 mg Honey Nut Clusters23 mg Honey Nut Oats7 mg Honeycomb1 mg Instant oatmeal, sweetened (Quaker)0 mgJust Right Fruit & Nut13 mg Just Right with Crunchy Nuggets5 mg Kashi Autumn Wheat32.9 mg Kashi Go10.7 mg Kashi GoLean bar3 mg Kashi Good Friends10 mg Kashi Heart to Heart6.7 mg Kix2 mg Krave (Chocolate)14.7 mgLasagna23 mg Low Fat 100% Natural Granola with Raisins15 mg Low Fat Granola with Raisins16 mg Lucky Charms5.5 mg Millet (cooked)62 mgMiso40 mg Mueslix17 mg Mueslix Apple & Almond Crunch20 mg Multi-Bran Chex36 mg Multigrain oatmeal (Quaker, cooked)21.7 mgNabisco Honey Nut Shredded Wheat Bite Size47 mg Nature Valley Cinnamon & Raisin Granola13 mg Oat bran0 mg Oat Bran (cold cereal)10 mgOat Life4 mg Oatmeal (cooked)0 mgOatmeal Crisp Crunchy Almonds26.1 mg Oatmeal Raisin Crisp13 mg Oatmeal Squares12 mg Pearl barley (cooked)0 mgPop-Tart7 mg Product 191 mg Puffed Kashi13 mg Puffed Rice1.8 mg Puffed Wheat9.2 mg Quaker Oat Life Cinnamon3 mg Quinoa (cooked)54.4 mgRaisin Bran46.1 mg Raisin Bran Crunch27 mg Raisin Nut Bran44.8 mg Raisin Squares Mini-Wheats41 mg Red River Cereal13 mg Reese's Puffs10.6 mg Rice bran281 mg Rice Chex3.5 mg Rice Krispies3.1 mg Shredded Wheat41.8 mg Shredded Wheat & Bran (original)53 mgSmacks3 mg Smart Start14.9 mg Soy flour94 mg Spaghetti (cooked)16.5 mgSpecial K7.3 mg Special K Low Carb35 mg Special K Red Berries8.2 mg Spoon Size Shredded Wheat45 mg Sweet rolls (low fat)13 mgTeam Cheerios6 mg Toasted Oatmeal6 mg Total Corn Flakes5 mg Total Raisin Bran31 mg Total Whole Grain10.4 mg Trix0 mg Uncle Sam41.7 mg Waffle Crisp1 mg Weetabix24.8 mg Wheat berries (cooked)97.6 mgWheat bran7.5 mg Wheat Chex15.3 mg Wheat germ (toasted)1.4 mgWheaties9.4 mg Wheaties Raisin Bran11 mg White rice (cooked)3.8 mgWhite rice flour11 mg Whole wheat flour29 mg Whole wheat spaghetti (cooked)46.1 mg

Breads & Baked Goods 45

Apple pie (commercial)4.6 mgBiscuit13.5 mg Blueberry muffin7 mg Bran muffin9 mg Bran muffin (low fat)5 mgBrownie (home-made)31 mgBrownie (ready-to-eat)33.9 mgCake (homemade or store-bought)11.9 mgChocolate chip cookie (homemade)6 mgChocolate chip cookie dough6 mg Cinnamon buns (frosted)7.2 mgCookie (commercial)7 mgCorn tortillas10 mg Cornbread or corn muffin3.7 mg Cracked wheat bread5 mg Crackers (regular)5.1 mgCroissant7.6 mg Danish pastry (cinnamon or fruit)2.6 mgDonut4.4 mg English muffin (mixed grain)11.2 mgEnglish muffin (plain)7.3 mgEnglish muffin (wheat)8.7 mgEnglish muffin (whole wheat)28.1 mgFlour tortillas9 mg French toast (homemade)11.6 mgMuffins (low fat)5 mgMultigrain cracker5.5 mg Multigrain whole grain bread18 mg New York bagel40 mg Oat bran bread4 mg Oat bran muffin4 mg Oat bread (whole)6.4 mgOatmeal bread4 mg Pancakes or waffles9.7 mg Plain bagel9 mg Rye bread6.3 mg Snack bar (granola, Nutri-Grain)6.1 mgSnack cakes, creme-filled3.6 mg Sweet roll (reduced fat)13.5 mgWheat bran bread7 mg Wheat bread3.2 mg White bread4.4 mg Whole wheat bread13.6 mg Whole wheat crackers15 mg Yellow cake with chocolate frosting19.3 mg

Beans & Legumes 11

Baked beans (canned)57.5 mgBlack beans (boiled)10.5 mgHummus39.1 mg Lentils (boiled)2.4 mgNavy beans (canned)96.3 mgPlant-based burger57.9 mg Red kidney beans (boiled)9.9 mgRefried beans (canned)59.6 mgSoy burger11.9 mg Tofu (soft)10.6 mgVegetable burger5 mg

Dairy & Alt-Milks 48

1% milk0.5 mg 2% milk0.7 mg Almond milk27.1 mg American cheese0.3 mg American cheese (nonfat)0.2 mgButter (salted)0 mgButtermilk (lowfat)0.7 mgCheddar cheese0.1 mg Cheddar or colby cheese (low fat)0.3 mgChocolate milk7 mg Coffee creamer0 mg Coffeemate (powdered and liquid)0.1 mgCottage cheese0.1 mg Cottage cheese (1% lowfat)0 mgCottage cheese (nonfat)0.8 mgCream cheese0.1 mg Cream cheese (fat free)0.2 mgFrozen yogurt (low fat)0.9 mgFruit yogurt (lowfat)1.2 mgFruit yogurt (nonfat)0.8 mgFruit yogurt (whole milk)0.8 mgFruit yogurt, nonfat light0.7 mg Greek yogurt (Chobani)0.9 mgGreek yogurt (frozen)0.5 mgGreek yogurt (fruit)1 mgGreek yogurt (light)0.6 mgGreek yogurt (plain)0.8 mgGreek yogurt, plain (nonfat or lowfat)0.6 mgHomemade cream sauce3 mg Ice cream (nonfat)0 mgLight cream0 mg Mozzarella cheese0.1 mg Mozzarella cheese (part skim)0.1 mgNeufchatel cheese (light cream cheese)0.1 mgNon-dairy creamer0 mg Orange sherbet0 mg Plain yogurt (lowfat)0.7 mgPlain yogurt (whole milk)0.5 mgPlant-based milk (not soy or almond)0.2 mgPowdered milk3 mg Skim milk0.7 mg Sour cream0.1 mg Soy milk (fortified)9.6 mgVanilla ice cream1 mg Vanilla ice cream (light)0.6 mgWhey powder high protein drink1.5 mg Whipped topping0 mg Whole milk0.5 mg

Meat, Fish & Eggs 76

Antelope0 mg Bacon0.5 mg Beef burger patty, 80% lean0.2 mg Beef burger patty, 93% lean0.1 mg Beef hot dog0.7 mg Beef hot dog (low-fat)0.6 mgBeef liver0.1 mg Beef steak0.1 mg Bluefish1.2 mg Bologna0.8 mg Buffalo0 mg Catfish0.1 mg Chicken hot dog1 mg Chicken liver0.1 mg Chicken meat (roasted)0 mgChicken nuggets3 mg Chicken sausage1.8 mg Chicken thighs, wings or legs0.2 mg Chicken with skin (roasted)0.2 mgChum salmon (cooked)0.2 mgClams (cooked)0.1 mgClams (raw)0.5 mgCod0 mg Deli chicken breast0.1 mg Egg0 mg Egg Beaters0 mg Egg yolk0 mg Farmed tilapia (cooked)0 mgFish sticks5.2 mg Flounder or sole0.2 mg Ground beef0.1 mg Ground turkey0 mg Haddock0.1 mg Halibut0.1 mg Ham0.7 mg Herring0.7 mg King crab0 mg Lean ground beef (75%)0 mgLean ground beef (85%)0 mgLean ground beef (90%)1 mgLight tuna in oil2.8 mg Light tuna in water1.5 mg Mackerel0 mg Meatballs2 mg Moose0 mg Omega-3 eggs0 mg Oysters0.1 mg Oysters, wild (raw)0.1 mgPacific cod (cooked)0 mgPink salmon (cooked)0.2 mgPollock0 mg Pork and beef sausage1.8 mg Pork chops or loin0.1 mg Salmon0.2 mg Salmon (canned)0.3 mgSardines0.3 mg Sardines in tomato sauce (canned)0.3 mgShrimp0.1 mg Sockeye salmon (canned, with bones)1.6 mgSockeye salmon (cooked)0.3 mgSwordfish0.2 mg Tilapia0 mg Tofu13 mg Tuna salad6 mg Turkey (roasted)0 mgTurkey bacon0 mg Turkey breast0.2 mg Turkey breast meat (roasted)0 mgTurkey hot dog2.5 mg Turkey sausage3.5 mg Venison0 mg White tuna (canned)0.4 mgWhite tuna in oil0.3 mg Whiting0 mg Wild game meat1 mg Yellowfin tuna0.6 mg

Beverages 53

Apple juice (unsweetened)1.5 mgApricot juice0.2 mg Beer or hard cider3.9 mg Black tea (brewed)6.4 mgBoost nutrition drink21.1 mg Carnation Instant Breakfast7.3 mg Carrot juice (canned)28.3 mgCitrus juice (from frozen concentrate)4.5 mgCoffee (brewed)1.7 mgCoffee drinks (latte, cappuccino, mocha)13 mgCola0 mg Cranberry juice cocktail1.7 mg Decaf coffee2 mg Diet iced tea (bottled)9.6 mgDiet soda no caffeine0.4 mg Diet soda with caffeine0.4 mg Ensure2 mg Ensure Plus12.3 mg Fruit smoothie9.3 mg Gatorade0 mg Grape juice (unsweetened)2.4 mgGrapefruit juice2.2 mg Green tea (unsweetened)6.4 mgHot chocolate (homemade)65 mgInstant decaf coffee2.2 mg Instant iced tea (sweetened)0 mgInstant lemon tea (powder)0.5 mgKool-Aid1 mg Lemon juice (fresh)0.9 mgLemonade (from frozen concentrate)22.3 mgLow calorie lemonade1.4 mg Mango juice1 mg Orange juice (from concentrate)1.1 mgOrange juice (frozen, prepared)1.1 mgPapaya nectar (canned)0.8 mgPineapple juice (canned, unsweetened)1.9 mgPomegranate juice1.3 mg Postum (coffee substitute)2 mgPowerade Zero0 mg Prune juice7 mg Red Bull0 mg Red Bull (sugar free)0 mgRed wine1.2 mg Rice milk (Rice Dream)13 mgSlimFast shake36.7 mg Soda, sugared, caffeine-free0.4 mg Spirits, hard seltzer or cocktail0 mg Tomato juice (canned)10.7 mgVegetable juice (canned)13.7 mgVitaminwater0 mg Vitaminwater Zero0 mg Water0 mg White wine0.3 mg

Sweets & Snacks 52

Artificial sweetener0 mg Aspartame (Equal, NutraSweet)0 mgCake (low fat)11 mgCandy (non-chocolate)0 mgCandy bar35.4 mg Chocolate chip cookies (low fat)7 mgChocolate chip cookies (store)10 mgChocolate pudding (instant)4 mgChocolate pudding snack13.6 mg Chocolate syrup38 mg Custard1 mg Dark chocolate67.7 mg Energy bar10.6 mg Fig bars4 mg Fruit roll-ups2 mg Fudge sauce28 mg Graham crackers2 mg High protein bar20.1 mg Jams and preserves0.5 mg Jello0.3 mg Milk chocolate7 mg Molasses0.1 mg Oatmeal cookie (homemade)2 mgOatmeal cookies (store)4 mgPancake syrup0.5 mg Pie (homemade)5 mgPopcorn (air-popped)3.5 mgPopcorn (microwave)4.9 mgPopcorn (oil-popped)5 mgPopsicle0 mg Potato chips12.1 mg Potato chips (baked)19.3 mgPotato chips (light)12.2 mgPotato/tortilla chip combo11.8 mg Pretzels6.9 mg Pudding popsicle5 mg Rice cake4 mg Rice Krispy treat1 mg Rice pudding2 mg Ritz crackers3 mg Saltines1 mg Stevia0 mg Sucralose (Splenda)0 mgSugar0 mg Tapioca pudding0 mg Tortilla chips7.1 mg Triscuits1 mg Truvia0 mg Vanilla pudding1 mg Vanilla pudding snack0.5 mg Wheat crackers1 mg Wheat Thins (reduced fat)1 mg

Condiments, Spices & Baking 44

Apple butter0 mg Barbecue sauce2.3 mg Barley flour41 mg Black pepper (a dash)0 mgBouillon cube1 mg Brewer's yeast7 mg Brown sugar1 mg Chili powder7 mg Cocoa powder67 mg Cod liver oil0 mg Corn syrup0 mg Corn syrup (high fructose)1 mgCornstarch3 mg Cream0 mg Cream substitute0 mg Gelatin0 mg Gravy4 mg Honey0 mg Horseradish0 mg Italian dressing0.4 mg Italian dressing (fat free)0.2 mgItalian dressing (lite)0.2 mgItalian dressing (regular)0.2 mgKetchup1.5 mg Lard0 mg Lemon juice (bottled)4 mgMayonnaise0 mg Mayonnaise (low fat)0 mgMayonnaise (olive oil)0 mgMustard (yellow)0.6 mgOat flour0 mg Oil and vinegar dressing0.5 mg Peanut butter (reduced fat)16 mgRanch dressing0.1 mg Ranch dressing (fat free)0.4 mgRanch dressing (lite)0.2 mgSalt0 mg Shortening0 mg Soy protein isolate27 mg Soy sauce2.9 mg Stuffing36 mg Sweet whey (dried)0 mgSweet whey (fluid)1 mgWhipped cream0 mg

All foods: oxalate list A to Z

Vegetables 82

Fruits 50

Grains & Cereals 145

Breads & Baked Goods 45

Beans & Legumes 11

Nuts & Seeds 20

Dairy & Alt-Milks 48

Meat, Fish & Eggs 76

Beverages 53

Sweets & Snacks 52

Condiments, Spices & Baking 44

Mixed Dishes & Soups 23