Food Items Serving Size Oxalate Value
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- Neil Walsh
- 5 years ago
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2 Fruits WHOLE FRUITS Avocados 1 fruit 19mg Dates 1 date 24mg Grapefruit 1/2 fruit 12mg Kiwi 1 fruit 16mg Orange 1 fruit 29mg Tangerine 1 fruit 10mg Figs 1 medium fig 9mg Apple Sauce 1 cup 2mg Banana 1 fruit 3mg Blackberries 1/2 cup 2mg Blueberries 1/2 cup 2mg Cherries 1 cup 3mg Limes 1/2 fruit 3mg Pears 1 fruit 2mg Pineapple 1 cup 4mg Raisins 1 oz or 1 small snack box 3mg Strawberries 1/2 cup 2mg Apples 1 fruit 1mg Apricots 1 fruit 0mg Cantaloupe 1/4 melon 1mg Grapes 1/2 cup or 16 seedless grapes 1mg Honeydew Melon 1 cup 1mg Lemons 1 wedge 1mg Mango 1 fruit 1mg Nectarine 1 fruit 0mg Papaya 1 medium fruit 1mg Peaches 1 fruit 0mg Plaintain 1 medium 1mg Plums 1 fruit 0mg Watermelon 1 slice 1mg 02
3 CANNED FRUITS Canned Pineapple 1/2 cup 24mg Canned Cherries 1/2 cup 7mg Cranberry Sauce 1/2 cup 2mg Canned Pears 1/2 cup 1mg Canned Peaches 1/2 cup 1mg Fruit Cocktail 1/2 cup 1mg DRIED FRUITS Dried Figs 5 pieces/fruits 24mg Dried Pineapples 1/2 cup 30mg Dried Prunes 1/4 cup or 5 prunes 11mg Dried Apples 1 cup or 13 rings 2mg Dried Apricots 1 cup of halves 3mg Dried Cranberries 1/2 cup 1mg 03
4 Vegetables Bamboo Shoots 1 cup 35mg Fava Beans 1/2 cup 20mg Olives approx 10 olives 18mg Parsnip 1/2 cup 15mg Red Kidney Beans 1/2 cup 15mg Refried Beans 1/2 cup 16mg Rutabaga 1/2 cup mashed 31mg Tomato Sauce 1/2 cup 17mg Turnip 1/2 cup mashed 30mg Yams 1/2 cup, cubed 40mg Carrots, raw 1/2 lg carrot 15 mg Celery, Cooked 1 cup 10mg Collards 1 cup 10mg Artichokes 1 small bud 5mg Asparagus 4 spears 6mg Carrots, cooked 1/2 cup sliced 7mg Hot Chili Peppers 1/2 cup 5mg Mixed Vegetables, frozen 1/2 cup 5mg Oriental Vegetables, frozen 1/2 cup 6mg String Beans 1/2 cup 9mg Tomato 1 med whole 7mg Brussel Sprouts 1/2 cup frozen 17mg Celery, raw 1/2 Cup 19mg Kale 1 cup chopped 2mg Mung Beans 1/2 cup 8mg Mustard Greens 1 cup chopped 4mg Sea Vegetables 1 cup 3mg Alfalfa Sprouts 1/2 cup 0mg Bok Choy (Chinese Cabbage 1 cup, raw 1mg Broccoli 1/2 cup chopped 6mg Cabbage 1/2 cup 1mg Cauliflower 1/2 cup cooked 1mg Chives 1 tsp 0mg Corn 1/2 cup 1mg 04
5 Cucumber 1/4 cucumber 1mg Endive 1/2 cup 0mg Green Pepper 1/2 Cup 5mg Iceberg Lettuce 1 cup 0mg Mushroons 1 mushroom 0mg Onions 1 small onion 0mg Peas 1/2 cup 1mg Pickles 1 pickle 0mg Radish 10 count 0mg Romaine Lettuce 1 cup 0mg Scallions 1/2 cup 1mg Sauerkraut 1/2 cup 1mg Waterchestnuts 4 waterchestnuts 0mg Yellow Squash 1/2 cup 4mg Zucchini 1/2 cup 1mg POTATOES Mashed Potatoes 1 cup 29mg Potato Salad 1/3 cup 17mg Sweet Potatoes 1 cup 28mg 05
6 Dairy CREAM PRODUCTS Homemade Cream Sauce 1 cup 3mg Coffee Creamer 1 Tbs 0mg Non-Dairy Creamer 1 Tbs 0mg Sour Cream 1 Tbs 0mg ICE CREAMS Ice Cream (Vanilla) 1/2 cup 0mg Ice Cream Light 1/2 cup 0mg Non Fat Ice Cream 1/2 cup 0mg YOGURT PRODUCTS Plain Yogurt 1 cup 2mg Yogurt with Fruit 8 oz 1mg Non Fat Yogurt with Fruit 8 oz 1mg Frozen Yogurt 1/2 cup 1mg Lowfat Frozen Yogurt 1/2 cup 1mg CHEESE PRODUCTS American Cheese 1 slice 0mg Cheddar Cheese 1 slice 0mg Low Fat Cheese 1 slice 0mg Cottage Cheese 1/2 cup 0mg Low Fat Cottage Cheese 1 cup 0mg Cottage Cheese Fat Free 1/2 cup 1mg Mozzarella Cheese 1 oz 0mg 06
7 EGGS Eggs 1 medium 0mg Egg Beaters 4 oz 0mg DAIRY SPREADS Cream Cheese 1 oz 0mg Cream Cheese Fat Free 1 oz 1mg Low Fat Cream Cheese 1 oz 1mg Butter, Salted 1 pat 0mg MILK Chocolate Milk 1 cup 7mg Powered Milk 1 envelope 3mg Fat Free Milk 1 cup 1mg 1% Milk 1 cup 1mg 2% Milk 1 cup 1mg Whole Milk 1 cup 1mg Buttermilk 1 cup 1mg 07
8 Breads & Grains BREADS French Toast 2 slices 13mg Bagel New York 1 Bagel 40mg English Muffin Whole Wheat 1 muffin 12mg Pancakes (Homemade) 4 cakes 11mg Pancakes (mix) 4 cakes 10mg Blueberry Muffins 1 muffin 9mg Biscuits (plain or buttermilk) 1 biscuit 6mg Bran Muffins 1 muffin 5mg Bran Muffin Low fat 1 muffin 5mg Cracked Wheat Bread 1 slice 5mg English Muffin 1 muffin 8mg English Muffin Multi- Grain 1 muffin 8mg English Muffin Wheat 1 muffin 7mg Low Fat Muffins 1 muffin 5mg Rye Bread 1 slice 7mg Tortillas, Corn 1 tortilla 7mg Tortillas, flour 1 tortilla 8mg White Bread 1 slice 5mg Wheat Bran Bread 1 slice 7mg Whole Oat Bread 1 slice 5mg Whole Wheat Bread 1 slice 6mg Plain Bagel 1 bagel 9 mg Corn Bread 1 piece 4mg Oatmeal Bread 1 piece 4mg Oat Bran Muffin 1 small muffin 4mg Oat Bran Bread 1 slice 4mg 08
9 PASTAS, RICE & GRAINS All-Purpose Flour 1 cup 17mg Brown Rice, cooked 1 cup 24mg Couscous 1 cup 15mg Lasagna 1 serving 23mg Miso 1 cup 40mg Wheat Flour, Whole Grain 1 cup 29mg Spaghetti 1 cup cooked 11mg White Rice Flour 1 cup 11mg Corn Flour 1 cup 3mg Hummus 1 Tbs 4mg Macaroni & Cheese 1 cup 4mg White Rice, cooked 1 cup 4mg Barley Malt Flour 1 cup 0mg Corn Bran 1 cup 0mg Flaxseed 1 Tbs 0mg Oat Bran, raw 1/3 cup 0mg 09
10 Meats & Fish MEAT & MEAT ALTERNATIVES Tofu 3.5oz 13mg Veggie Burger 1 pattie 24mg Soy Burger 3.5oz 12mg Chicken Nuggets 6 nuggets 3mg Meatballs 2 meatballs 2mg Turkey Dogs 1 dog 3mg Antelope 3 oz 0mg Bacon 2 slices 0mg Bologna 1 slice 0mg Buffalo 3 oz 0mg Chicken Dog 1 dog 1mg Chicken Liver 3 oz 0mg Chicken 3 oz 0mg Hot Dogs 1 dog 1mg Ham 3 oz 0mg Ground Beef 3 oz 0mg Lean Hamburg (85%) 3 oz 0mg Lean Hamburg (75%) 3 oz 0mg Lean Hamburg (90%) 3 oz 1mg Liver 3.5oz 0mg Moose 3oz 0mg Pork 5 oz 0mg Turkey 5 oz 0mg Venison 3 oz 0mg Wild Game Meat 3 oz 1mg FISH Tuna Salad 1 cup 6mg Frozen Fish Sticks 2 sticks 3mg Alaskan King Crab 3 oz or 1/2 leg 0mg Bluefish 1 fillet 1mg 10
11 FISH (CONTINUED) Clams, raw 3 oz 0mg Cod, pacific 3 oz or 1 fillet 0mg Cod Liver Fish Oil 1 tsp 0mg Flounder 3 oz 0mg Haddock 3 oz 0mg Halibut 3 oz 0mg Herring (Atlantic & Pacific) 3 oz 1mg Mackeral 3 oz 0mg Oysters 3 oz 0mg Pollock 3 oz 0mg Salmon (all types) 4 oz 0mg Sardines 1 can or 3.75oz 0mg Shrimp 3 oz 0mg Swordfish 1 piece 0mg Tuna Fish (in oil) 3.5 oz 0mg Tuna Fish (in water) 3.5oz 0mg Whiting 3 oz 0mg 11
12 Nuts & Seeds Candies with Nuts (ex Snickers) 2 oz 38mg Pistachios 1 oz or 48 kernels 14mg Pumpkin Seeds 1 cup, cooked 17mg Trail Mix 1 oz 15mg Pecans 1 oz or 15 halves 10mg Sunflower Seeds 1 cup 12mg Flaxseed 1 Tbs 0mg 12
13 Cakes, Candies, Cookies & Pudding Snacks Brownies 1 oz or 1/2 brownie 31mg Cake (store brand) 1 piece 15mg Cake (homemade) 1 piece 16mg Candies with Nuts (ex Snickers) 2 oz 38mg Chocolate Syrup 2 Tbs 38mg Fudge Sauce 2 Tbs 28mg Cake (Low Fat Only) 1 piece 11mg Chocolate Chip Cookies (store brand) Chocolate Chip Cookies (Low Fat Only) 1 cookie 10mg 1 cookie 7mg Milk Chocolate Candies 1 oz 5mg Pies (homemade) 1 piece or 1/8th of pie 5mg Apple Pie 1 piece or 1/8th of pie 5mg Pudding Popsicle 1 pop 5mg Fig Bars 1 cookie 4mg Chocolate Pudding, Instant 1/4 box or 1 oz 4mg Oatmeal Cookies (store) 1 cookie 4mg Oatmeal Cookie (homemade) 1 cookie 2mg Rice Cake 1 cake 4mg Rice Pudding 1/2 cup 2mg Snack Cakes- crème filled 1 cake 3mg Custard 1 cup 1mg Jello 1 cup 1mg Popsicle 1 stick 0mg Rice Krispy Treat 1 bar 1mg Sherbert 1/2 cup 0mg Tapioca Pudding 1/2 cup 0mg Vanilla Pudding 1 cup 1mg 13
14 Crackers, Chips & Miscellaneous Potato Chips 1 oz 21mg Tortilla Corn Chips 1 oz 7mg Popcorn, oil-popped 1 cup 5mg Pretzels, Hard & Salted 1 oz 5mg Fruit Roll-Ups 1 roll 2mg Graham Crackers 1 large rectangle 2mg Popcorn, air-popped 1 cup 4mg Ritz Crackers 5 crackers 3mg Saltines 1 cracker 1mg Triscuits 1 cracker 1mg Wheat Crackers 1 cracker 1mg Wheat Thins, Reduced Fat 1 cracker 1mg 14
15 Beverages Carrot Juice 1 cup 27mg Lemonade (frozen from concentrate) 8 oz 15mg Rice Dream 1 cup 13mg Tea, Brewed 1 cup 14mg Tomato Juice 1 cup 14mg V8 Juice 1 cup 18mg Prune Juice 1 cup 7mg Apple Juice 6 oz 2mg Apricot Juice 1 cup 2mg Coffee Decaff 1 cup 2mg Orange Juice 1 cup 2mg Pineapple Juice 8 oz 3mg Postum (coffee Substitute) 1 serving 2mg Coffee 1 cup 1mg Gatorade 1 cup 0mg Grape Juice 8 oz 1mg Grapefruit Juice 8 oz 0mg Kool-Aid 1 cup 1mg Lemonade (diet) 8 oz 1mg Mango Juice 8 oz 1mg Sodas (all types) 8 oz 0mg Sweetened Instant Iced Tea 1 cup 0mg Water 8 oz 0mg 15
16 DAIRY BEVERAGES Chocolate Milk 1 cup 7mg Powdered Milk 1 envelope 3mg Fat Free Milk 1 cup 1mg 1% Milk 1 cup 1mg 2% Milk 1 cup 1mg Whole Milk 1 cup 1mg ALCOHOLIC BEVERAGES Beer (Regular) 1 can 4mg Beer (Light) 1 can 3mg Red Wine 4 oz 1mg White Wine 4 oz 0mg Liquor (80 proof) 1 jigger 0mg 16
17 Spreads, Sauces & Toppings Fudge Sauce 2 Tbs 28mg Miso 1 cup 40mg Peanut Butter 1 Tbs 13mg Peanut Butter Reduced Fat 1 Tbs 16mg Stuffing 1 cup 36mg Tahini 1 Tbs 16mg Cream Sauce, Homemade 1 cup 3mg Gravy 1 cup 4mg Olive Oil & Vinegar 2mg Soy Sauce 1 Tbs 3mg Apple Butter 1 Tbs 0mg Butter 1 Pat 0mg Catsup/Ketchup 1 packet 1mg Cream Cheese 1 oz 0mg Cream Cheese Low Fat 1 oz 1mg Cream Cheese Fat Free 1 oz 1mg Horseradish 1 Tbs 0mg Jam/Jelly 1 Tbs 1mg Italian Salad Dressing 1 Tbs 0mg Mayonnaise 1 Tbs 0mg Mustard, yellow 1 tsp or packet 1mg Pancake Syrup 3/4 Tbs 0mg Salsa 1 Tbs 1mg Whipped Cream 2 Tbs 0mg Whipped Topping 2 Tbs 0mg 17
18 Ingredients All-Purpose Flour 1 cup 17mg Brown Rice Flour 1 cup 65mg Wheat Flour, Whole Grain 1 cup 29mg White Rice Flour 1 cup 11mg Chili Powder 1 tbs 7mg Brewer's Yeast 1 tbs 7mg Corn Flour 1 cup 3mg Cornstarch 1 cup 3mg Lemon Juice (canned or bottled) 1 cup 4mg Artificial Sweetner 1 packet 1mg Stevia Sweetner* 1 tsp 42mg Bullion Cube 1 cube 1mg Black Pepper 1 dash 0mg Brown Sugar 1 cup packed 1mg Butter 1 pat 0mg Buttermilk 1 cup 1mg Corn Syrup (high Fructose) 1 tbs 1mg Corn Syrup (Light) 1 tbs 0mg Cod Liver Oil 1 tsp 0mg Cream Substitute 1 tsp 0mg Cream 1 tbs 0mg Eggs 1 medium egg 0mg Eggbeaters 4 oz 0mg Garlic Powder 1 tsp 0mg Gelatin 1 tbs or 1 envelope 0mg Honey 1 tbs 0mg Lard 1 tsp 0mg Lemon Juice Raw (concentrate) 1 tbs 0mg *once processed there is NO oxalate in stevia 18
19 INGREDIENTS (CONTINUED) Molasses 1 tbs 0mg Oat Flour 1 cup 0mg Salt 1 tsp 0mg Shortening 1 tsp 0mg Sugar 1 tsp 0mg Sweet Whey Fluid 1 cup 1mg Sweet Whey Dried 1 tbs 0mg 19
20 Fast Food Items or Meals Burritos with beans 1 burrito 17mg Burritos with beans & meat 1 burrito 16mg Cheeseburger with bun 1 burger & bun 13mg Chili with Beans 1 cup 24mg Enchilada with Cheese & beef 1 enchilada 13mg Enchilada with Chicken 1 enchilada 13mg Lasagna with meat 1 serving 23mg Nachos with Cheese 6-8 chips 13mg Pizza with Cheese 2 slices 13mg Grilled Cheese Sandwich 1 sandwich 12mg Tacos 1 small taco 12mg Doughnut 1 doughnut 5mg Eggroll 1 eggroll 5mg Hot Dog with Bun 1 dog with bun 9mg Onion Rings 6-8 rings 5mg Chicken Nuggets 6 nuggets 3mg Macaroni & Cheese 1 cup 4mg Chicken Roll 1 package 1mg 20
21 Soups Clam Chowder 1 cup 13mg Lentil Soup 1 cup 39mg Vegetable Beef Soup 1 cup 5mg Chicken Noodle Soup 1 can 3mg Breakfast Items Cream of Wheat 1 cup 18mg Red River Cereal 1/4 cup 13mg Farina Cereal 1 cup 16mg French Toast 2 slices 13mg Pancakes (Homemade) 4 pancakes 22mg Pancakes (dry mix) 4 pancakes 37mg Danish Pastry Homemade 1 pastry 14mg Sweet Rolls Low Fat 1 pastry 13mg English Muffins Whole Wheat ONLY 1 muffin 12mg Bran Muffins (store) 1 muffin 5mg Bran Muffin Low Fat 1 muffin 5mg Blueberry Muffins 1 muffin 9mg Doughnut 1 doughnut 5mg English Muffins - Reg 1 muffin 8mg 21
22 BREAKFAST ITEMS (CONTINUED) English Muffins - Multi- Grain 1 muffin 8mg English Muffins - Wheat 1 muffin 7mg Muffins Low Fat 1 muffin 5mg Poptart 1 tart 7mg Cornbread 1 piece 4mg Danish Pastry, Fruit Filled 1 pastry 4mg Granola Bars Low Fat 1 oz uncoated 2mg Kashi Go Lean Bar 1 bar 3mg Bacon 2 slices 0mg Carnation Instant Breakfast 1 packet 1mg Eggs 1 medium egg 0mg Eggbeaters 4 oz 0mg Granola Bars- Hard & Plain 1 bar 1mg Oatmeal Cereal 1 cup 0mg Pancake Syrup 3/4 tbs 0mg 22
23 Cereals by Manufacturer KELLOGG S All-Bran Original 1/2 cup 26mg All-Bran Buds 1/2 cup 20mg Complete Wheat Bran 3/4 cup 34mg Cracklin' Oat Bran 3/4 cup 15mg Frosted Mini-Wheats 1 cup 28mg Just Right Fruit & Nut 1 cup 13mg Low Fat Granola with Raisins 2/3 cup 16mg Kashi Go Lean 3/4 cup 14mg Mueslix Apple & Almond Crunch 2/3 cup 20mg Mueslix 2/3 cup 17mg Puffed Kashi 1 cup 13mg Raisin Bran Crunch 1 cup 27mg Raisin Squares Mini- Wheats 3/4 cup 41mg Smart Start 1 cup 15mg All-Bran with Extra Fiber 1/2 cup 11mg Cocoa Krispies 3/4 cup 11mg Kashi Good Friends 3/4 cup 10mg Complete Oat Bran Flakes 3/4 cup 5mg Kashi Heart to Heart 3/4 cup 8mg Healthy Choice Multi- Grain Flakes 3/4 cup 7mg Froot Loops 1 cup 2mg Honey Crunch Corn Flakes 3/4 cup 3mg Rice Krispies 1 1/4 cup 4mg Special K 1 cup 3mg Special K Red Berries 1 cup 2mg Smacks 3/4 cup 3mg 23
24 KELLOGG S (CONTINUED) Special K Low Carb 1/2 Cup 35mg Smacks 3/4 cup 3mg Corn Flakes 1 cup 1mg Corn Pops 1 cup 1mg Crispix 1 cup 1mg Frosted Flakes 3/4 cup 1mg Product 19 1 cup 1mg POST CEREALS Banana Nut Crunch 1 cup 25mg Cranberry Almond Crunch (Morning Traditions) 1 cup 35mg Grape Nuts 1/2 cup 14mg Blueberry Morning 1/2 cup 8mg Grape Nuts Flakes 3/4 cup 7mg Fruity Pebbles 3/4 cup 2mg Honey Bunches of Oats with Almonds Honey Bunches of Oats Honey Roasted 3/4 cup 2mg 3/4 cup 3mg Honeycomb 1 1/3 cup 1mg Wafflecrisp 1 cup 1mg 24
25 GENERAL MILLS Basic 4 1 cup 17mg Fiber One 1/2 cup 13mg Honey Nut Clusters 1 cup 23mg Multi-Bran Chex 1 cup 36mg Nature Valley Cinnimon & Raisins Granola Oatmeal Crisp with Almonds 3/4 cup 13mg 1 cup 24mg Oatmeal Raisin Crisp 1 cup 13mg Raisin Nut Bran 1 cup 24mg Total Raisin Bran 1 cup 31mg Harmony 1 1/4 cup 11mg Wheaties Raisin Bran 1 cup 11mg Apple Cinnamon Cheerios 3/4 cup 5mg Berry Bust Cheerios 1 cup 7mg Cheerios 1 cup 8mg Cinnamon Toast Crunch 3/4 cup 5mg Corn Chex 1 cup 5mg Count Chocula 1 cup 5mg Frosted Cheerios 1 cup 6mg Honey Nut Cheerios 1 cup 7mg Golden Grahams 3/4 cup 9mg Lucky Charms 1 cup 5mg Reese's Puffs 3/4 cup 8mg Team Cheerios 1 cup 6mg Total Corn Flakes 1 1/3 cup 5mg Wheat Chex 1 cup 7mg Wheaties 1 cup 8mg Whole Grain Total 3/4 cup 8mg Cocoa Puffs 1 cup 3mg Kix 1 1/3 cup 2mg Rice Chex 1 1/4 cup 4mg Trix 1 cup 0mg 25
26 QUAKER Low Fat 100% Natural Granola with Raisins 100% Natural Granola Oats & Honey 3/4 cup 15mg 1/2 cup 13mg Oat Bran 1 1/4 cup 10mg Honey Nut Oats 1 oz 7mg Oatmeal Squares 1 cup 5mg Puffed Wheat 1 1/4 cup 9mg Toasted Oatmeal 1 oz 6mg Puffed Rice 1 cup 2mg Oaker Oat Cinnamon Life 3/4 cup 3mg Quaker Oat Life 3/4 cup 3mg Cap'n Crunch 3/4 cup 0mg 26
27 Other Cereal Brands Uncle Sam 1 cup 11mg Just Right with Crunchy Nuggets 1 cup 5mg Wheetabix Whole Wheat 2 biscuits 8mg Healthy Valley Oat Bran Flakes 1 cup 0mg The original oxalate list is from Harvard which you can view here. 27
Beef stroganoff with noodles. 1 biscuit 2 inches across. Biscuit mix, dry. Crispbread, wheat or rye, extra crispy
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