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By Helen O'Connor, MS, RD The oxalate content of food can vary considerably between plants of the same species, due to differences in climate, soil quality, state of ripeness, or even which part of the plant is analyzed. Variations also may be caused by the different methods used for measuring oxalate in food. Published values for some foods can vary from negligible amounts to moderately high. In addition, the soluble oxalate content of a food may influence the amount of oxalate absorbed by the intestine much more than the insoluble part, so foods that have a modest total oxalate content should still be limited because of the relatively high amount of soluble oxalate present. In the tables below, the foods have been grouped according to their soluble and / or total oxalate content and the relative risk that they pose to those who need to limit dietary oxalate. In using these tables, it is very important to pay attention to the serving sizes listed . These food tables were compiled using the most up to date information available as of Feb 2003. They may be grouped differently to that of other oxalate food lists, because they are based on more recent data. If you have any questions relating to the dietary information posted here, please contact the registered dietitian at firstname.lastname@example.org . A low oxalate diet is usually defined as less than 50mg oxalate per day. However, dietary oxalate restrictions may vary depending on the underlying condition causing oxalosis. Please check with your health provider to determine the appropriate level of oxalate restriction for you.
VERY HIGH OXALATE (over 50mg per serving)
The following foods may contain very large amounts of oxalate in the range of 50 – 520mg oxalate per serving size listed.
Vegetables Beetroot – boiled or pickled Beet greens (Mangold) Leeks Okra Poke weed Spinach Sweet potatoes Swiss chard (boiled) Swiss chard (raw) Fruits Elderberry, raw Figs, dried Green gooseberries Rhubarb, raw, canned or stewed Star fruit (Carambola) Grains and Starches Amaranth* Buckwheat, dry Wheat bran, dry Serving size ¼ cup (50g) 1 oz (30g) ½ cup (62g) ½ cup (100g) 1 oz (30g) 1 oz (30g) ½ cup (120g) 1 oz (30g) ¼ cup (9g) Serving size 3.5 oz (100g) 3.5 oz (100g) ½ cup (75g) ¼ cup (120g) 1 oz (30g) Serving size 1 oz (30g) 2 oz (60g) 1 oz (30g) Soybeans and soy products Soy milk Soy burger Textured vegetable/soy protein Soy Flour Soy nuts Soy tofu Soy yogurt Soy breakfast links Serving size ¼ cup 1 item (67g) 1 oz 1 oz ¼ oz 3 oz ½ cup 1 item (45g)
Legumes,Nuts and Seeds Almonds (slices) Hazel nut (chopped) Lentils, dried beans (cooked) Refried beans (cooked) Peanuts Peanut butter Pecans (and other nuts) Pistachio Sesame seeds (and Tahini)
Serving size ⅛ cup (14g) ¼ cup (28g) ½ cup (85g) ¼ cup (42g) ¼ cup (36g) ½ T (8g) ¼ cup (28g) ½ cup (56g) 1 teaspoon (~2.5g)
*The oxalate content of Amaranth is unknown, but it is related to spinach and beets, and therefore probably
french fries Rutabagas Summer squash Soy cheese Tempeh Serving size 1 cup (120g) ½ cup (68g) ½ cup (120g) ½ cup (60g) ½ cup (90g) ½ cup (64g) 1 cup (55g) 1 cup (105g) ½ cup (90g) 1 oz ( 7-8 small) ½ cup (75g) ½ cup (113g) 5 oz (150g) 5 oz (150g) 5 oz (150g) 1 oz (30g) 5 oz (150g) ½ cup (85g) ½ cup (90g) 1 oz (30g) 3. mixed Grapes. red Gooseberry. cooked Wheat germ Whole-wheat flour Beverages Beer: dark. Limit to 8 fl. dry powder Three Musketeers Bar Butterfingers Bar Vegetable soup Serving size 1 oz (30g) 1 oz (30g) 1 oz (30g) 1 Tbsp (5. Vegetables Baked beans in tomato sauce Beans. raw Collard (boiled) Dandelion greens (raw) Dandelion greens (boiled) Mustard greens.5 oz) 100g ½ cup (80g) 1 med (76g) ½ cup (62g) 3. green.8g) 1 tsp (2. Oxalate content also varies with the strength of tea.5 oz (100g) Grains and Starches Breakfast cereals (bran/high fiber) Rye or Wheat Crispbread Grits. kidney Celery (raw) Chicory. green Beans. raw Olives. white corn. green.5 oz (100g) ½ cup (75g) ½ cup (120g) 1 Tbsp (7g) ½ cup (60g) Serving size 12 fl oz (356g) 1 tsp (1. instant Ovaltine Tea. raw Potatoes . white corn. chips (small bag) Potatoes. robust Coffee.67g) 1 cup (240g) 1 cup (240g) Miscellaneous Chocolate (Hershey bar) Chocolate (dark) Chocolate ( M & Ms) Cocoa. red Tamarillo Serving size ½ cup (72g) ½ cup (56g) ½ cup (60g) ½ cup (73g) ½ cup (56g) ½ cup (72g) (3. boiled Potatoes . oz (1 cup) daily.contains high levels of oxalate. chilies. raw Fruit Cocktail Gooseberry. baked Potato. HIGH OXALATE (10-50mg per serving) The following foods may contain large amounts of oxalate in the range of 10 – 50mg oxalate per serving. dry Grits.4g) 1 oz (30g) 1 item (45 gram) 1 cup (240g) * Published values for black tea range from 4 – 17mg per cup.5 oz) 100g ½ cup (125g) (3. black * Tea – rosehip Serving size 1 oz (30g) 3. . red Dewberries Figs. canned Peppers.5 oz) 100g (3. concord Kiwi. raw Peppers. raw Potatoes.5 oz (100g) Fruits Blackberries Black currents Black raspberries Blueberries Currants. raw Raspberries.
5 oz (100g) 1 medium (136g) 1 medium (300g) 1 medium (87g) 1 item (<200g) ½ cup (124g) ½ cup (125g) ½ cup (125g) 1 medium (66g) 1 medium (66g) 1 medium (66g) 1 item (28g) ¼ cup (40g) ½ cup (127g) ½ cup (75g) MODERATE OXALATE (2 – 10mg per serving) Serving size 1 tsp (1. canned or raw Onions. Oz (1 cup) daily. canned. raw ½ cup (41g) Papaya 1 cup (28g) Peaches. .5 oz (100g) Pears. raw Malt powder Serving size Marmalade 12 fl oz Thyme 1 cup (8 fl. Granny Smith (or green) Apple Sauce/Puree Apricots Bananas Serving size Huckleberry. raw Fennel (raw) Fennel (boiled) Kale (boiled) Lima Beans. red /savoy. Japanese ½ cup (105g) Plums. brewed ** Green Tea (1.oz) Serving size 1 med (140g) 4 oz (120g) 2 med (70g) 1 med (114g) 3. canned Salsify. Alberta 1 oz (30g) Pears. raw. canned ½ cup (65g) Pineapple.8g) 1 cup (240g) 1 tsp (2g) 1 Tbsp (12. purple 1 cup (70g) Plums. Limit to 8 fl. peeled Tomato.g.5 oz (100g) 10 items (68g) ½ cup (126g) ½ cup (126g) 3.1g) ¼ cup (28g) ** Oxalate content varies with the strength. raw Carrots.5oz (100g) Strawberries. Note listed serving size. boiled Parsnips. boiled Parsley Peas.5oz (100g) Lime. Syrian (Mirabelle) ½ cup (78g) Prunes 1 Tbsp (4g) Raisins 3.5 oz (100g) 3. black 12 fl oz Sunflower seeds 1 oz (30g) 1 cup (8 fl.oz) 1 cup (8 fl.5 oz (100g) 1 Tbsp (6g) 3.The following foods contain moderate levels of oxalate. pure 1 oz ( 7–8 small) Grape juice (red and green) ½ cup (35g) Kumquat 1oz (30g) Lemon. nonfat plain Vegetables Artichoke Asparagus Black Olives Cabbage. canned Linseed Mushrooms. Rosē Serving size 4 oz (113g) 4 oz (113g) 1 cup (227g) Fruits/Juices Apple. green or roasted** Wine. shredded Carrots. raw ½ cup (73g) Lemon. orange or lime peel 3. boiled Carrot juice Celeriac Egg plant. canned ½ cup (124g) Plum juice 3. boiled Egg plant. canned Sauerkraut Split peas Sweetcorn Tomato juice Tomato. ground ½ cup (120g) Chicken noodle soup 1 cup (34g) Ginger.5oz (100g) Plums. Dairy/Meat/Fish Liver Sardines Yogurt.5 oz (100g) 3. raw Escarole.5oz (100g) Mandarin orange ½ cup (48g) Orange. draft (e. sweet ½ cup (90g) Cranberry juice.75g per 1 cup water) Guinness draft beer Hot chocolate Matétea tea.5oz (100g) ½ cup (98g) ½ cup (80g) ½ cup (120g) Miscellaneous ¼ cup (60g) Cinnamon. dried (Bilberry) 2 oz (60g) Cherries.oz) Tomato soup 1 cup (8 fl. raw 3. Bartlett. canned ‡ 3. Budweiser) Coffee. raw ‡ 3.5oz (100g) Strawberries. raw 3.3g) 1 Tbsp (20g) 1 tsp (2g) 1 cup (244g) 1 tsp (2.oz) Pepper. raw Watercress Beverages Beer.
plain Barley. whole wheat Cake. boiled. ½ cup is the recommended serving size of strawberries. ‡ MODERATE OXALATE (2 – 10mg per serving) continued:The following foods contain moderate levels of oxalate. soft Oatmeal Popcorn Pretzels White rice. white Serving size 1 medium (55g) 1 cup (156g) 1 slice (30g) 1 slice (30g) 1 slice (66g) 1 cup (22.Recent oxalate analysis of strawberries shows lower values than previously thought. dry English muffin. cooked Spaghetti. Grains and Starches Bagels. Note listed serving size. brown. boiled. white Bread.5 oz (100g) ½ cup (96g) 1 item (52g) Scroll down for Low Oxalate Food Table . Until more data confirms this. yellow. soft Spaghetti. canned in tomato sauce Ravioli Rice. cooked Pop tart (cinnamon) Serving size 1 cup (140g) 1 cup (234g) 2 cups (25g) 1 oz (30g) 1 cup (175g) 1 cup (140g) 1 cup (250g) 3. sponge Cheerios Corn tortilla Corn meal. cooked Bread. white Flour.6g) 1 medium (21g) 1 cup (138g) 1 item (58g) ½ cup (60g) Grains and Starches Macaroni.
imitation Lemonade/ limeade Vinegar Wine (port. red / juice Apricots / nectar Avocados Bilberries (raw) Cherries . green Chives. Dairy. canned Watercress Fruits/Juices Aloe vera juice Apples. red) Lemon juice Lime juice Litchi (Lychee) Mangoes Melons (all types) Nectarines Orange juice Papaya Peaches (canned) Peaches. unflavored Chestnuts Hard candy Fig Newton Honey Graham crackers Jello and unflavored gelatin Macaroni Preserves (with allowed fruit) Egg noodles (chow mein) Maple syrup Wild rice. Meat. cooked Mustard. ketchup 1T(15g) Oolong tea Vanilla extract. skim. and Fish Buttermilk Milk – low-fat. yellow) Red Current Juice Miscellaneous Cornstarch Grains and Starches Corn syrup Breakfast cereals (corn. whole Bacon Beef Corned beef Cheese Eggs Fish (except sardines) Ham Lamb Pork Poultry Shellfish Fats and oils Butter and margarine Mayonnaise Salad dressings Vegetable oil Vegetables Avocado Broccoli Brussels sprouts Cauliflower Cabbage. all kinds Nutmeg. dry Apple cider Soups (with allowed ingredients) Beer. green (fresh /frozen) Radishes Turnips Water chestnuts. (green.LOW OXALATE (0 – 2mg per serving) The following foods contain little or no oxalate. raw Cucumber Endive Fennel leaves Kohlrabi Lettuce. bottled Sugar Carbonated beverages-diet/regular Tomato. raw Peas. all kinds Onion. juice (bing. sour) Coconut (fresh) Cranberries / juice Granadilla (passion fruit) Grapefruit juice Grapes. Hiley or Stokes Pineapple juice Plums (green. white) Herbal Teas including: Herbs (<2mg oxalate per tsp) Basil Dill Lemon Balm Peppermint Sage Savory White Pepper . rice) Gelatin. dry Beverages Oregano.
H. Oxalate content of soybean seeds. 6. Libert. A. Kasidas. Peppermint. Savage. GP. Estimation of the oxalate content of foods and daily oxalate intake. Zarembski. R and Albrecht.Sleepytime. MJS. 1987 . 34. Food chemistry 78. 53(4): 293-6. 1962 4. LK. I love Lemon. Nilzen V. The oxalic acid content of English diets.Celestial Seasoning® . Mandarin Orange Spice. pp 1662-1667 2.Cranberry Apple. Comparison of extraction methods for the determination of soluble and total oxalate in foods by HPLC-enzyme-reactor. L. Oxalate in crop plants.Gentle Orange. L. soyfoods. GA. Lemon Soother. PM and Hodgkinson. J. Osterberg. 2002 7. Kid Intern.C. 511-521. GP and Rose. International Journal of Food Science and Nutrition. Horner. 35. R. July 2002 5. Bigelow® . 926-938. B. Vanhanen. Palmer. Charrier. H. K. Cinnamon. Massey. 627-634. Asia Pacific Journal of Clinical Nutrition. Agric Food Chem. 49 (9). J Human Nutr. and other edible legumes. Chamomile Flowers. V. Wild Forest Blackberry. RG. 2002 8. Lipton® . Oxalate content of some common foods: determination by an enzymatic method. Vanhanen. 4262-4266. Soluble and insoluble oxalate content of mushrooms. Hönow. R. Brit J Nutr. 57(4) Apr 2000. Franceschi. 1980 3. Red Raspberry. Orange and Spice. Savage GP. Mint Medley. Sweet Dreams Thomas J. Fennel Tea and Stinging Nettle Tea Apple Spice References 1. 2001. Agric Food Chem. J. Oxalate content and calcium binding capacity of tea and herbal teas. 11(4): 298-301. Holmes. 255-266. 16.
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