Search Our Database Below to See the Oxalate Levels of Over 600 Food Items
Calcium Oxalate is a compound found in many foods and is also a waste product produced by the body. Normally it exits the body through urine, however excess oxalate can cause the formation and growth of calcium oxalate crystals and stones in the kidney. If you have ever had an issue with calcium oxalate kidney stones, then increasing water consumption and limiting the amount of oxalates you ingest may help.
Futhermore, if your doctor has recommended you follow a low oxalate diet (or kidney stone reduction diet) to help reduce the chances of calcium oxalate kidney stone recurrence, then please search our database for low oxalate foods to consume, high oxalate foods to avoid and moderate oxalate foods to enjoy occasionally.
The Oxalate List – Oxalate Content of Foods
Learn about calcium oxalate sources and foods that have oxalates. View the oxalate content of foods with our oxalate list.
| Food | Serving Size | Approximate MG Amount | Source | Oxalate Level |
|---|---|---|---|---|
| Onion, raw | 100 g edible portion of fresh weight | 3 mg | FAO Bangladesh 2014 | Moderate |
| Frosted Mini-Wheats | 1 cup | 28 mg | Harvard 2008 | High |
| Spinach, Long-standing, round (Boiled) | 100 g fresh weight | 780 mg | Zarembski 1962 | Very High |
| Squash | 100 g | 20 mg | USDA 1984 | High |
| Spoonsize Shredded Wheat | 1 cup | 45 mg | Harvard 2008 | High |
| Spinach, raw | 1 cup | 656 mg | Harvard 2008 | Very High |
| Spinach, frozen, boiled, drained | 100 g | 500 mg | NUTTAB 2010 | Very High |
| Spinach, frozen (Boiled) | 100 g fresh weight | 458 mg | Zarembski 1962 | Very High |
| Spinach, English, raw | 100 g | 300 mg | NUTTAB 2010 | Very High |
| Spinach, cooked | 1/2 cup | 755 mg | Harvard 2008 | Very High |
| Spinach, cooked | 1/2 cup | 755 mg | Harvard 2008 | Very High |
| Spinach beet, Beet Perpetual (Boiled) | 100 g fresh weight | 692 mg | Zarembski 1962 | Very High |
| Spinach | 100 g | 658 mg | USDA Dr. Duke | Very High |
| Special K Red Berries | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Special K | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Spearmint leaves, fresh | 100 g edible portion of fresh weight | 33 mg | FAO Bangladesh 2014 | High |
| Spearmint | 100 g | 3.8 mg | USDA Dr. Duke | Moderate |
| Spaghetti | 1 cup cooked | 11 mg | Harvard 2008 | High |
| Soybeans | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Soybean | 100 g | 77 mg | USDA Dr. Duke | High |
| Soy Sauce | 1 Tbs | 3 mg | Harvard 2008 | Moderate |
| Soy Protein Isolate | 1 oz | 27 mg | Harvard 2008 | High |
| Sweetened Instant Iced Tea [Ice Tea] | 1 cup | 0 mg | Harvard 2008 | Low |
| Sweet Whey Fluid | 1 cup | 1 mg | Harvard 2008 | Low |
| Sweet Whey Dried | 1 tbs | 0 mg | Harvard 2008 | Low |
| Sweet Rolls Low Fat | 1 pastry | 13 mg | Harvard 2008 | High |
| Sweet Potatoes | 1 cup | 28 mg | Harvard 2008 | High |
| Sunflower Seeds | 1 cup | 12 mg | Harvard 2008 | High |
| Sugar | 1/2 cup | 0 mg | Harvard 2008 | Low |
| String Beans | 1/2 cup | 9 mg | Harvard 2008 | Moderate |
| Strawberries, Huxley (Raw) | 100 g fresh weight | 1.9 mg | Zarembski 1962 | Moderate |
| Strawberries | 1/2 cup | 2 mg | Harvard 2008 | Moderate |
| Soy Milk | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Soy Flour | 1 cup | 94 mg | Harvard 2008 | High |
| Snack Cakes- cr | 1 cake | 3 mg | Harvard 2008 | Moderate |
| Soy Flour | 3.5oz | 12 mg | Harvard 2008 | High |
| Sour Cream | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Sorghum, raw | 100 g edible portion of fresh weight | 10 mg | FAO Bangladesh 2014 | Moderate |
| Sodas (all types) | 8 oz | 0 mg | Harvard 2008 | Low |
| Snakegourd | 100 g | 34 mg | USDA Dr. Duke | High |
| Smart Start | 1 cup | 15 mg | Harvard 2008 | High |
| Smacks | 3/4 cup | 3 mg | Harvard 2008 | Moderate |
| Shrimp | 3 oz | 0 mg | Harvard 2008 | Low |
| Shortening | 1 tsp | 0 mg | Harvard 2008 | Low |
| Sherbert [Sherbet] | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Sea Vegetables | 1 cup | 3 mg | Harvard 2008 | Low |
| Scallions | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Sauerkraut | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Saltines | 1 cracker | 1 mg | Harvard 2008 | Low |
| Sardines | 1 can or 3.75oz | 0 mg | Harvard 2008 | Low |
| Salt | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Salsa | 1 Tbs | 1 mg | Harvard 2008 | Low |
| Swordfish | 1 piece | 0 mg | Harvard 2008 | Low |
| Tomatillo | 3.5oz | 53.6 mg | USDA Dr. Duke | High |
| Tomato | 1 med whole | 7 mg | Harvard 2008 | Moderate |
| Tofu | 3.5oz | 13 mg | Harvard 2008 | High |
| Toasted Oatmeal | 1 oz | 6 mg | Harvard 2008 | Moderate |
| Team Cheerios | 1 cup | 6 mg | Harvard 2008 | Moderate |
| Tea, Indian, infusion (2 g in 100 ml water, infused for 5 min) | 100 g fresh weight | 10.1 mg | Zarembski 1962 | High |
| Tea, Indian, infusion (2 g in 100 ml water, infused for 2 min) | 100 g fresh weight | 7 mg | Zarembski 1962 | Moderate |
| Tea, Indian, infusion (2 g in 100 ml water, infused for 10 min) | 100 g fresh weight | 11.5 mg | Zarembski 1962 | High |
| Tea, Indian, infusion (2 g in 100 ml water, infused for 15 min) | 100 g fresh weight | 12.6 mg | Zarembski 1962 | High |
| Tea, Indian, blended, dry leaves | 100 g fresh weight | 4.6 mg | Zarembski 1962 | Moderate |
| Tea, Indian, blended, dry leaves | 100 g fresh weight | 375-1450 mg | Zarembski 1962 | Very High |
| Tapioca Pudding | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Taro | 100 g | 133.4 mg | USDA Dr. Duke | Very High |
| Tea, Brewed | 1 cup | 133.4 mg | Harvard 2008 | Very High |
| Tangerine | 1 fruit | 10 mg | Harvard 2008 | Moderate |
| Tahini, sesame seed pulp | 100 g | 600 mg | NUTTAB 2010 | Very High |
| Tacos | 1 small taco | 12 mg | Harvard 2008 | High |
| Tahini | 1 Tbs | 16 mg | Harvard 2008 | High |
| Turnip, Early Snowball, white (Boiled) | 100 g fresh weight | 0.8 mg | Zarembski 1962 | Low |
| Turnip greens | 100 g | 50 mg | USDA 1984 | High |
| Turnip | 1/2 cup mashed | 30 mg | Harvard 2008 | High |
| Turkey Dogs | 1 dog | 3 mg | Harvard 2008 | Moderate |
| Turkey | 5 oz | 0 mg | Harvard 2008 | Low |
| Tuna Fish (in water) | 3.5 oz | 0 mg | Harvard 2008 | Low |
| Tuna Salad | 1 cup | 6 mg | Harvard 2008 | Moderate |
| Tuna Fish (in oil) | 3.5 oz | 0 mg | Harvard 2008 | Low |
| Trix | 1 cup | 0 mg | Harvard 2008 | Low |
| Triscuits | 1 cracker | 1 mg | Harvard 2008 | Low |
| Trail Mix | 1 oz | 15 mg | Harvard 2008 | High |
| Total Raisin Bran | 1 cup | 31 mg | Harvard 2008 | High |
| Total Corn Flakes | 1 1/3 cup | 5 mg | Harvard 2008 | Moderate |
| Tortillas, flour | 1 tortilla | 7 mg | Harvard 2008 | Moderate |
| Tomatoes (Raw) | 100 g fresh weight | 5.3 mg | Zarembski 1962 | Moderate |
| Tortillas, Corn | 1 tortilla | 7 mg | Harvard 2008 | Moderate |
| Tomato, red, ripe, raw | 100 g edible portion of fresh weight | 4 mg | FAO Bangladesh 2014 | Moderate |
| Tortilla Corn Chips | 1 oz | 7 mg | Harvard 2008 | Moderate |
| Tomato Sauce | 1/2 cup | 17 mg | Harvard 2008 | High |
| Tomato Juice | 1 cup | 14 mg | Harvard 2008 | High |
| Tomato | 100 g | 26.3 mg | USDA Dr. Duke | High |
| Salmon (all types) | 4 oz | 0 mg | Harvard 2008 | Low |
| Rutabaga | 1/2 cup mashed | 31 mg | Harvard 2008 | High |
| Rye Bread | 1 slice | 7 mg | Harvard 2008 | Moderate |
| Romaine Lettuce | 1 cup | 0 mg | Harvard 2008 | Low |
| Ritz Crackers | 5 crackers | 3 mg | Harvard 2008 | Moderate |
| Rice, white, sunned, polished, milled, raw | 100 g edible portion of fresh weight | 1 mg | FAO Bangladesh 2014 | Low |
| Rice, white, sunned, aromatic, raw | 100 g edible portion of fresh weight | 1 mg | FAO Bangladesh 2014 | Low |
| Rice, BR-28, parboiled, milled, raw | 100 g edible portion of fresh weight | 1 mg | FAO Bangladesh 2014 | Low |
| Rice Pudding | 100 g fresh weight | 0 mg | Zarembski 1962 | Low |
| Rice Pudding | 1/2 cup | 2 mg | Harvard 2008 | Moderate |
| Rice Krispy Treat | 1 bar | 1 mg | Harvard 2008 | Low |
| Rice Krispies | 1 1/4 cup | 4 mg | Harvard 2008 | Moderate |
| Rice flaked | 100 g edible portion of fresh weight | 0 mg | FAO Bangladesh 2014 | Low |
| Rice Dream | 1 cup | 13 mg | Harvard 2008 | High |
| Rice Chex | 1 1/4 cup | 4 mg | Harvard 2008 | Moderate |
| Rice Cake | 1 cake | 4 mg | Harvard 2008 | Moderate |
| Rice Bran | 1 cup | 281 mg | Harvard 2008 | Very High |
| Rice | 100 g | 4.6 mg | USDA Dr. Duke | Moderate |
| Rhubarb, Giant Grooveless Crimson, end of season (Stewed) | 100 g fresh weight | 460 mg | NUTTAB 2010 | Very High |
| Rhubarb, Giant Grooveless Crimson, end of season (Stewed) | 100 g fresh weight | 460 mg | Zarembski 1962 | Very High |
| Rhubarb | 1/2 cup | 541 mg | Harvard 2008 | High |
| Refried Beans | 1/2 cup | 16 mg | Harvard 2008 | High |
| Reese’s Puffs | 3/4 cup | 8 mg | Harvard 2008 | Moderate |
| Red Wine | 4 oz | 1 mg | Harvard 2008 | Low |
| Red River Cereal | 1/4 cup | 13 mg | Harvard 2008 | High |
| Red Kidney Beans | 1/2 cup | 15 mg | Harvard 2008 | High |
| Raspberries, Malling Exploit (Raw) | 100 g fresh weight | 2.2 mg | Zarembski 1962 | Moderate |
| Raisins | 1 oz or 1 small snack box | 3 mg | Harvard 2008 | Moderate |
| Raisins | 1 oz or 1 small snack box | 3 mg | Harvard 2008 | Moderate |
| Raisin Squares Mini-Wheats | 3/4 cup | 41 mg | Harvard 2008 | High |
| Raisin Nut Bran | 1 cup | 24 mg | Harvard 2008 | High |
| Raisin Bran | 1 cup | 46 mg | Harvard 2008 | High |
| Raisin Bran Crunch | 1 cup | 27 mg | Harvard 2008 | High |
| Radishes, French Breakfast (Raw) | 100 g fresh weight | 0.3 mg | Zarembski 1962 | Low |
| Radish | 10 count | 0 mg | Harvard 2008 | Low |
| Radish | 100 g | 9.2 mg | USDA Dr. Duke | Moderate |
| Wild Game Meat | 3 oz | 1 mg | Harvard 2008 | Low |
| Whole Wheat Bread | 1 slice | 6 mg | Harvard 2008 | Moderate |
| Whole Oat Bread | 1 slice | 5 mg | Harvard 2008 | Moderate |
| Whole Milk | 1 cup | 1 mg | Harvard 2008 | Low |
| Whole Grain Total | 3/4 cup | 8 mg | Harvard 2008 | Moderate |
| White Wine | 4 oz | 0 mg | Harvard 2008 | Low |
| Whiting | 3 oz | 0 mg | Harvard 2008 | Low |
| White Rice, cooked | 1 cup | 4 mg | Harvard 2008 | Moderate |
| White Rice Flour | 1 cup | 11 mg | Harvard 2008 | High |
| White Bread | 1 slice | 5 mg | Harvard 2008 | Moderate |
| Whipped Topping | 2 Tbs | 0 mg | Harvard 2008 | Low |
| Whipped Cream | 2 Tbs | 0 mg | Harvard 2008 | Low |
| Wheetabix Whole Wheat | 2 biscuits | 8 mg | Harvard 2008 | Moderate |
| Wheaties Raisin Bran | 1 cup | 11 mg | Harvard 2008 | High |
| Wheaties | 1 cup | 8 mg | Harvard 2008 | Moderate |
| Wheat, whole, raw | 100 g edible portion of fresh weight | 8 mg | FAO Bangladesh 2014 | Moderate |
| Wheat Thins, Reduced Fat | 1 cracker | 1 mg | Harvard 2008 | Low |
| Wheat Flour, Whole Grain | 1 cup | 29 mg | Harvard 2008 | High |
| Wheat flour, brown, whole grain, raw | 100 g edible portion of fresh weight | 8 mg | FAO Bangladesh 2014 | Moderate |
| Wheat Crackers | 1 cracker | 1 mg | Harvard 2008 | Low |
| Wheat Chex | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Wheat Bran Bread | 1 slice | 7 mg | Harvard 2008 | Moderate |
| Waxgourd | 100 g | 3.4 mg | USDA Dr. Duke | Moderate |
| Wheat Berries | 1 cup cooked | 98 mg | Harvard 2008 | High |
| Wheat | 100 g | 11.1 mg | USDA Dr. Duke | High |
| Watermelon, ripe, raw | 100 g edible portion of fresh weight | 11 mg | FAO Bangladesh 2014 | High |
| Watermelon | 1 slice | 1 mg | Harvard 2008 | Low |
| Watercress | 100 g | 2.5mg | thewatercresscompany.com | Moderate |
| Waterchestnuts [Water Chestnuts] | 4 waterchestnuts | 0 mg | Harvard 2008 | Low |
| Water | 8 oz | 0 mg | Harvard 2008 | Low |
| Walnuts | 1 cup or 7 nuts | 31 mg | Harvard 2008 | High |
| Wafflecrisp | 1 cup | 1 mg | Harvard 2008 | Low |
| Pumpkin Seeds | 1 cup, cooked | 17 mg | Harvard 2008 | High |
| Pumpkin (Juice) | 100 g | 40 mg | USDA Dr. Duke | High |
| Puffed Wheat | 1 1/4 cup | 9 mg | Harvard 2008 | Moderate |
| Puffed Rice | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Puffed Kashi | 1 cup | 13 mg | Harvard 2008 | High |
| Product 19 | 1 cup | 1 mg | Harvard 2008 | Low |
| Prune Juice | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Pudding Popsicle | 1 pop | 5 mg | Harvard 2008 | Moderate |
| Pretzels, Hard & Salted | 1 oz | 5 mg | Harvard 2008 | Moderate |
| Powdered Milk | 1 envelope | 3 mg | Harvard 2008 | Moderate |
| Potatoes (Boiled) | 100 g fresh weight | 2.3 mg | Zarembski 1962 | Moderate |
| Potato, Diamond, raw | 100 g edible portion of fresh weight | 12 mg | FAO Bangladesh 2014 | High |
| Potato Salad | 1/3 cup | 17 mg | Harvard 2008 | High |
| Potato Chips | 1 oz | 21 mg | Harvard 2008 | High |
| Potato | 100 g | 15 mg | USDA Dr. Duke | High |
| Postum (coffee Substitute) | 1 serving | 2 mg | Harvard 2008 | Moderate |
| Pork | 5 oz | 0 mg | Harvard 2008 | Low |
| Poptart | 1 tart | 7 mg | Harvard 2008 | Moderate |
| Popsicle | 1 stick | 0 mg | Harvard 2008 | Low |
| Popcorn, air-popped | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Popcorn, oil-popped | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Pomegranate, ripe, with seed, raw | 100 g edible portion of fresh weight | 14 mg | FAO Bangladesh 2014 | High |
| Pomegranate | 100 g | 14 mg | USDA Dr. Duke | High |
| Pollock | 3 oz | 0 mg | Harvard 2008 | Low |
| Plums, Giant Prune, Victoria (Stewed) | 100 g fresh weight | 3.4 mg | Zarembski 1962 | Moderate |
| Plums | 1 fruit | 0 mg | Harvard 2008 | Low |
| Plaintain 1 medium 1 mg Harvard 2008 | 1 medium | 1 mg | Harvard 2008 | Low |
| Plain Yogurt | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Plaice (Boiled) | 100 g fresh weight | 0.3 mg | Zarembski 1962 | Low |
| Pizza with Cheese | 2 slices | 13 mg | Harvard 2008 | High |
| Pistachios | 1 oz or 48 kernels | 14 mg | Harvard 2008 | High |
| Pineapple, ripe, raw | 100 g edible portion of fresh weight | 5 mg | FAO Bangladesh 2014 | Moderate |
| Pineapple, Joldugee, ripe, raw | 100 g edible portion of fresh weight | 5 mg | FAO Bangladesh 2014 | Moderate |
| Pineapple Juice | 8 oz | 3 mg | Harvard 2008 | Moderate |
| Pineapple | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Pickles | 1 pickle | 0 mg | Harvard 2008 | Low |
| Pepper (black) | 1/4 teaspoon | 3mg | sallynorton.com | Moderate |
| Pecans | 1 oz or 15 halves | 10 mg | Harvard 2008 | Moderate |
| Peas (Canned, Smedley’s) | 100 g fresh weight | 0.8 mg | Zarembski 1962 | Low |
| Peas, fresh, Feltham First (Boiled) | 100 g fresh weight | 1.3 mg | Zarembski 1962 | Moderate |
| Peas | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Pears (Canned in syrup) | 100 g fresh weight | 1.7 mg | Zarembski 1962 | Moderate |
| Pears | 100 g | 2 mg | Harvard 2008 | Moderate |
| Pear millet, whole-grain, raw | 100 g edible portion of fresh weight | 21 mg | FAO Bangladesh 2014 | High |
| Peanuts | 1 oz | 27 mg | Harvard 2008 | High |
| Peanut Butter Reduced Fat | 1 Tbs | 16 mg | Harvard 2008 | High |
| Peanut Butter | 1 Tbs | 13 mg | Harvard 2008 | High |
| Peaches (Canned in syrup) | 100 g fresh weight | 1.2 mg | Zarembski 1962 | Moderate |
| Peach | 100 g | 1 mg | USDA Dr. Duke | Low |
| Pea | 100 g | 6 mg | USDA Dr. Duke | Moderate |
| Peaches | 1 fruit | 0 mg | Harvard 2008 | Low |
| Parsnip | 1/2 cup | 15 mg | Harvard 2008 | High |
| Parsley, Moss curled (Raw) | 100 g fresh weight | 166 mg | Zarembski 1962 | Very High |
| Papaya, ripe, raw | 100 g edible portion of fresh weight | 1 mg | Harvard 2008 | Low |
| Papaya | 1 medium fruit | 1 mg | Harvard 2008 | Low |
| Pancakes (mix) | 4 cakes | 10 mg | Harvard 2008 | Moderate |
| Pancakes (Homemade) | 4 pancakes | 22 mg | Harvard 2008 | High |
| Pancakes (dry mix) | 4 pancakes | 37 mg | Harvard 2008 | High |
| Quaker Oat Life | 3/4 cup | 3 mg | Harvard 2008 | Moderate |
| Venison | 3 oz | 0 mg | Harvard 2008 | Low |
| Veggie Burger | 1 pattie | 24 mg | Harvard 2008 | High |
| Vegetable Beef Soup | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Vanilla Pudding | 1 cup | 1 mg | Harvard 2008 | Low |
| V8 Juice | 1 cup | 18 mg | Harvard 2008 | High |
| Uncle Sam | 1 cup | 11 mg | Harvard 2008 | High |
| Yogurt with Fruit | 8 oz | 1 mg | Harvard 2008 | Low |
| Yellow Squash | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Yams | 1/2 cup, cubed | 40 mg | Harvard 2008 | High |
| Yam, tuber, raw | 100 g edible portion of fresh weight | 15 mg | FAO Bangladesh 2014 | High |
| Zucchini | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Pancake Syrup | 3/4 Tbs | 0 mg | Harvard 2008 | Low |
| Oysters | 3 oz | 0 mg | Harvard 2008 | Low |
| Oxtail Soup, Fray Bentos (Canned) | 100 g fresh weight | 1 mg | Zarembski 1962 | Low |
| Oxo cubes | 100 g fresh weight | 1.6 mg | Zarembski 1962 | Moderate |
| Ovaltine, powder | 100 g fresh weight | 45.9 mg | Zarembski 1962 | High |
| Original Shredded Wheat & Bran | 1 1/4 cup | 53 mg | Harvard 2008 | High |
| Oriental Vegetables, frozen | 1/2 cup | 6 mg | Harvard 2008 | Moderate |
| Oranges (Raw) | 100 g fresh weight | 6.2 mg | Zarembski 1962 | Moderate |
| Orange, raw | 100 g edible portion of fresh weight | 10 mg | FAO Bangladesh 2014 | Moderate |
| Orange Juice | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Orange | 1 fruit | 29 mg | Harvard 2008 | High |
| Orange | 100 g | 8.7 mg | Zarembski 1962 | Moderate |
| Onions, Best of All (Raw) | 100 g fresh weight | 3 mg | Zarembski 1962 | Moderate |
| Onions | 1 small onion | 0 mg | Harvard 2008 | Low |
| Onion, Shallot | 100 g | 1 mg | USDA Dr. Duke | Low |
| Onion Rings | 6-8 rings | 5 mg | Harvard 2008 | Moderate |
| Olives | approx 10 olives | 18 mg | Harvard 2008 | High |
| Olive Oil & Vinegar | 2 mg | Harvard 2008 | Moderate | |
| Okra | 1/2 cup | 57 mg | Harvard 2008 | High |
| Oats | 100 g | 5 mg | USDA Dr. Duke | Moderate |
| Oatmeal Squares | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Oatmeal Raisin Crisp | 1 cup | 13 mg | Harvard 2008 | High |
| Oatmeal porridge | 100 g fresh weight | 1 mg | Zarembski 1962 | High |
| Oatmeal Crisp with Almonds | 1 cup | 24 mg | Harvard 2008 | High |
| Oatmeal Cookie (homemade) | 1 cookie | 2 mg | Harvard 2008 | Moderate |
| Oatmeal Cookies (store) | 1 cookie | 4 mg | Harvard 2008 | Moderate |
| Oatmeal Cereal | 1 cup | 0 mg | Harvard 2008 | Low |
| Oatmeal Bread | 1 piece | 4 mg | Harvard 2008 | Moderate |
| Oat Flour | 1 cup | 0 mg | Harvard 2008 | Low |
| Oat Bran, raw | 1/3 cup | 0 mg | Harvard 2008 | Low |
| Oat Bran Muffin | 1 small muffin | 4 mg | Harvard 2008 | Moderate |
| Oat Bran Bread | 1 slice | 4 mg | Harvard 2008 | Moderate |
| Oat Bran | 1 1/4 cup | 10 mg | Harvard 2008 | Moderate |
| Oaker Oat Cinnamon Life | 3/4 cup | 3 mg | Harvard 2008 | Moderate |
| Nut, pine, raw | 100 g | 100 mg | NUTTAB 2010 | Very High |
| Nut, hazelnut, raw | 100 g | 100 mg | NUTTAB 2010 | High |
| Nut, cashew, roasted, salted | 100 g | 100 mg | NUTTAB 2010 | High |
| Nut, brazil, raw or blanched | 100 g | 100 mg | NUTTAB 2010 | High |
| Nut, almond, with skin | 100 g | 300 mg | NUTTAB 2010 | Very High |
| Non-Dairy Creamer | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Non Fat Yogurt with Fruit | 8 oz | 1 mg | Harvard 2008 | Low |
| Non Fat Ice Cream | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Nectarine | 1 fruit | 0 mg | Harvard 2008 | Low |
| Navy Beans | 1/2 cup | 76 mg | Harvard 2008 | High |
| Nachos with Cheese | 1/2 cup | 13 mg | Harvard 2008 | High |
| Nachos with Cheese | 6-8 chips | 13 mg | Harvard 2008 | High |
| Nabisco Shredded Wheat | 2 biscuits | 42 mg | Harvard 2008 | High |
| Nabisco Honey Nut Shredded Wheat Bite Size | 1 cup | 47 mg | Harvard 2008 | High |
| Mustard Greens | 1 cup chopped | 4 mg | Harvard 2008 | Moderate |
| Muskmelon, Bangee, light orange flesh, ripe, raw | 100 g edible portion of fresh weight | 2 mg | FAO Bangladesh 2014 | Moderate |
| Mushrooms | 1 mushroom | 0 mg | Harvard 2008 | Low |
| Mushroom, Shiitake (Raw) | 100 g dry weight | 101.4 mg | Savage 2001 | Very High |
| Mushroom, Shiitake (Cooked) | 100 g dry weight | 124.6 mg | Savage 2001 | Very High |
| Mushroom, Piopino, Piopparello, Velvet (Raw) | 100 g dry weight | 80.3 mg | Savage 2001 | High |
| Mushroom, Piopino, Piopparello, Velvet (Cooked) | 100 g dry weight | 58.6 mg | Savage 2001 | High |
| Mushroom, Oyster (Raw) | 100 g dry weight | 104.1 mg | Savage 2001 | Very High |
| Mushroom, Oyster (Cooked) | 100 g dry weight | 48.5 mg | Savage 2001 | High |
| Mushroom, Hedgehog, Sweet Tooth (Raw) | 100 g dry weight | 26.4 mg | Savage 2001 | High |
| Mustard, yellow | 1 tsp or packet | 1 mg | Harvard 2008 | Low |
| Mushroom, Hedgehog, Sweet Tooth (Cooked) | 100 g dry weight | 23.3 mg | Savage 2001 | High |
| Mushroom, Chanterelle (Cooked) | 100 g dry weight | 42.1 mg | Savage 2001 | High |
| Mushroom, Chanterelle (Cooked) | 100 g dry weight | 35.2 mg | Savage 2001 | High |
| Mushroom, Cep, Porcini, Penny Bun, King Bolete (Cooked) | 100 g dry weight | 43.6 mg | Savage 2001 | High |
| Mushroom, Cep, Porcini, Penny Bun, King Bolete (Cooked) | 100 g dry weight | 33.1 mg | Savage 2001 | High |
| Mushroom, Agaricus (Raw) | 100 g dry weight | 58.9-74.9 mg | Savage 2001 | High |
| Mushroom, Agaricus (Cooked) | 100 g dry weight | 48.9-72.8 mg | Savage 2001 | High |
| Mung Beans | 1/2 cup | 3 mg | Harvard 2008 | Moderate |
| Multi-Bran Chex | 1 cup | 36 mg | Harvard 2008 | High |
| Muffins Low Fat | 1 muffin | 5 mg | Harvard 2008 | Moderate |
| Mueslix Apple & Almond Crunch | 2/3 cup | 17 mg | Harvard 2008 | High |
| Mueslix | 2/3 cup | 17 mg | Harvard 2008 | High |
| Mozzarella Cheese | 1 oz | 0 mg | Harvard 2008 | Low |
| Moose | 3oz | 0 mg | Harvard 2008 | Low |
| Mixed Vegetables, frozen | 1/2 cup | 5 mg | Harvard 2008 | Moderate |
| Molasses | 1 tbs | 0 mg | Harvard 2008 | Low |
| Mixed Nuts (with Peanuts) | 1 oz | 39 mg | Harvard 2008 | High |
| Miso Soup | 1 cup | 111 mg | Harvard 2008 | Very High |
| Miso | 1 cup | 40 mg | Harvard 2008 | High |
| Millet, cooked | 1 cup | 62 mg | Harvard 2008 | High |
| Milk, fresh | 100 g fresh weight | 0.5 mg | Zarembski 1962 | Low |
| Milk, 2% | 1 cup | 1 mg | Harvard 2008 | Low |
| Milk, 1% | 1 cup | 1 mg | Harvard 2008 | Low |
| Milk Chocolate Candies | 1 oz | 5 mg | Harvard 2008 | Moderate |
| Melon, Futi, orange flesh, ripe, raw | 100 g edible portion of fresh weight | 2 mg | FAO Bangladesh 2014 | Moderate |
| Meatballs | 2 meatballs | 2 mg | Harvard 2008 | Moderate |
| Mayonnaise | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Mashed Potatoes | 1 cup | 29 mg | Harvard 2008 | High |
| Marrow, Mosse Cream (Raw) | 100 g fresh weight | 0.5 mg | Zarembski 1962 | Low |
| Marmalade, shredless | 100 g fresh weight | 10.8 mg | Zarembski 1962 | High |
| Margarine | 100 g fresh weight | 0 mg | Zarembski 1962 | Low |
| Mango, Langra, yellow flesh, ripe, raw | 100 g edible portion of fresh weight | 3 mg | FAO Bangladesh 2014 | Moderate |
| Mango, Fazli, orange flesh, ripe, raw | 100 g edible portion of fresh weight | 3 mg | FAO Bangladesh 2014 | Moderate |
| Mango Juice | 8 oz | 1 mg | Harvard 2008 | Low |
| Mango | 1 fruit | 1 mg | Harvard 2008 | Low |
| Maize/corn, yellow, dried, raw | 100 g edible portion of fresh weight | 6 mg | FAO Bangladesh 2014 | Moderate |
| Mackeral | 3 oz | 0 mg | Harvard 2008 | Low |
| Macaroni & Cheese | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Lowfat Frozen Yogurt | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Lucky Charms | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Low Fat Muffins | 1 muffin | 5 mg | Harvard 2008 | Moderate |
| Low Fat Granola with Raisins | 2/3 cup | 16 mg | Harvard 2008 | High |
| Low Fat Cream Cheese | 1 oz | 1 mg | Harvard 2008 | Low |
| Low Fat Cottage Cheese | 1 cup | 0 mg | Harvard 2008 | Low |
| Low Fat Cheese | 1 slice | 0 mg | Harvard 2008 | Low |
| Low Fat 100% Natural Granola with Raisins | 3/4 cup | 15 mg | Harvard 2008 | High |
| Liver | 3.5oz | 0 mg | Harvard 2008 | Low |
| Liquor (80 proof) | 1 jigger | 0 mg | Harvard 2008 | Low |
| Lettuce | 100 g | 13.6 mg | USDA Dr. Duke | High |
| Limes | 1/2 fruit | 3 mg | Harvard 2008 | Moderate |
| Lentil Soup | 1 cup | 39 mg | Harvard 2008 | High |
| Lentil | 100 g | 21.2 mg | USDA Dr. Duke | High |
| Lemons | 1 wedge | 1 mg | Harvard 2008 | Low |
| Lemonade (frozen from concentrate) | 8 oz | 15 mg | Harvard 2008 | High |
| Lemonade (frozen from concentrate) | 8 oz | 1 mg | Harvard 2008 | Low |
| Lemon Juice Raw (concentrate) | 1 tbs | 0 mg | Harvard 2008 | Low |
| Lemon Juice (canned or bottled) | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Lean Hamburg (90%) [Hamburger] | 3 oz | 1 mg | Harvard 2008 | Low |
| Lean Hamburg (85%) [Hamburger] | 3 oz | 0 mg | Harvard 2008 | Low |
| Lean Hamburg (75%) [Hamburger] | 3 oz | 0 mg | Harvard 2008 | Low |
| Lasagna with meat | 1 serving | 23 mg | Harvard 2008 | High |
| Lasagna | 1 serving | 23 mg | Harvard 2008 | High |
| Lard | 1 tsp | 0 mg | Harvard 2008 | Low |
| Lucozade | 100 ml | 0.1 mg | Zarembski 1962 | Low |
| Lychee, raw | 100 g edible portion of fresh weight | 19 mg | FAO Bangladesh 2014 | High |
| Kool-Aid | 1 cup | 1 mg | Harvard 2008 | Low |
| Kix | 1 1/3 cup | 2 mg | Harvard 2008 | Low |
| Kiwi | 1 fruit | 16 mg | Harvard 2008 | High |
| Kashi Heart to Heart | 3/4 cup | 8 mg | Harvard 2008 | Moderate |
| Kashi Good Friends | 3/4 cup | 10 mg | Harvard 2008 | Moderate |
| Kashi Go Lean Bar | 1 bar | 3 mg | Harvard 2008 | Moderate |
| Kashi Go Lean | 3/4 cup | 14 mg | Harvard 2008 | High |
| Kale | 1 cup chopped | 2 mg | Harvard 2008 | Moderate |
| Just Right with Crunchy Nuggets | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Just Right Fruit & Nut | 1 cup | 13 mg | Harvard 2008 | High |
| Jello | 1 cup | 1 mg | Harvard 2008 | Low |
| Jambolan, raw | 100 g edible portion of fresh weight | 89 mg | FAO Bangladesh 2014 | High |
| Jam/Jelly | 1 Tbs | 1 mg | Harvard 2008 | Low |
| Jam, red plum | 100 g fresh weight | 0.5 mg | Zarembski 1962 | Low |
| Jackfruit, ripe, raw | 100 g edible portion of fresh weight | 10 mg | FAO Bangladesh 2014 | Moderate |
| Italian Salad Dressing | 1 cup | 0 mg | Low | |
| Iceberg Lettuce | 1 cup | 0 mg | Harvard 2008 | Low |
| Ice Cream Light | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Ice Cream (Vanilla) | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Hummus | 1 Tbs | 4 mg | Harvard 2008 | Moderate |
| Hot Dogs | 1 dog | 1 mg | Harvard 2008 | Low |
| Hot Dog with Bun | 1 dog with bun | 9 mg | Harvard 2008 | Moderate |
| Hot Chocolate (homemade) | 1 cup | 65 mg | Harvard 2008 | High |
| Hot Chili Peppers | 1/2 cup | 5 mg | Harvard 2008 | Moderate |
| Horseradish | 1 Tbs | 0 mg | Zarembski 1962 | Low |
| Horlicks, powder | 100 g fresh weight | 4.1 mg | Harvard 2008 | Moderate |
| Honeydew Melon | 1 cup | 1 mg | Harvard 2008 | High |
| Honeycomb | 1 1/3 cup | 1 mg | Harvard 2008 | Low |
| Honey Nut Oats | 1 oz | 7 mg | Harvard 2008 | Moderate |
| Honey Nut Clusters | 1 cup | 23 mg | Harvard 2008 | High |
| Honey Nut Cheerios | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Honey Crunch Corn Flakes | 3/4 cup | 3 mg | Harvard 2008 | Moderate |
| Honey Bunches of Oats with Almonds | 3/4 cup | 2 mg | Harvard 2008 | Moderate |
| Honey Bunches of Oats Honey Roasted | 3/4 cup | 3 mg | Harvard 2008 | Moderate |
| Honey | 1 tbs | 0 mg | Harvard 2008 | Low |
| Homemade Cream Sauce | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Herring (Atlantic & Pacific) | 3 oz | 1 mg | Harvard 2008 | Low |
| Healthy Valley Oat Bran Flakes | 1 cup | 0 mg | Harvard 2008 | Low |
| Healthy Choice Multi-Grain Flakes | 3/4 cup | 7 mg | Harvard 2008 | Moderate |
| Harmony | 1 1/4 cup | 11 mg | Harvard 2008 | High |
| Ham (Boiled) | 100 g fresh weight | 0.4 mg | Zarembski 1962 | Low |
| Ham | 3 oz | 0 mg | Harvard 2008 | Low |
| Haddock (Boiled) | 3 oz | 0 mg | Harvard 2008 | Low |
| Haddock (Boiled) | 100 g fresh weight | 0.2 mg | Zarembski 1962 | Low |
| Haddock | 3 oz | 0 mg | Harvard 2008 | Low |
| Guava | 100 g | 14 mg | Harvard 2008 | High |
| Guava, green, raw | 100 g edible portion of fresh weight | 14 mg | USDA Dr. Duke | High |
| Grilled Cheese Sandwich | 1 sandwich | 12 mg | Harvard 2008 | High |
| Ground Beef | 3 oz | 0 mg | Harvard 2008 | Low |
| Green Pepper | 1 ring | 1 mg | Harvard 2008 | Low |
| Great Grains Crunch Pecan | 2/3 cup | 18 mg | Harvard 2008 | High |
| Great Grains Raisin, Dates & Pecans | 2/3 cup | 17 mg | Harvard 2008 | High |
| Gravy | 1 cup | 4 mg | Harvard 2008 | Moderate |
| Grapes | 1/2 cup or 16 seedless grapes | 1 mg | Harvard 2008 | Low |
| Grapefruit Juice | 8 oz | 0 mg | Harvard 2008 | Low |
| Grapefruit (Raw) | 100 g fresh weight | 0 mg | Zarembski 1962 | Low |
| Grapefruit | 1/2 fruit | 12 mg | Harvard 2008 | High |
| Grape Nuts Flakes | 3/4 cup | 7 mg | Harvard 2008 | Moderate |
| Grape Nuts | 1/2 cup | 14 mg | Harvard 2008 | High |
| Grape Juice | 8 oz | 1 mg | Harvard 2008 | Low |
| Granola Oats & Honey, 100% Natural | 1/2 cup | 13 mg | Harvard 2008 | High |
| Granola Bars- Hard & Plain | 1 bar | 1 mg | Harvard 2008 | Low |
| Granola Bars Low Fat | 1 oz uncoated | 2 mg | Harvard 2008 | Moderate |
| Graham Crackers | 1 large rectangle | 2 mg | Harvard 2008 | Moderate |
| Gooseberries, Keepsake (Stewed) | 100 g fresh weight | 2.6 mg | Zarembski 1962 | Moderate |
| Golden Grahams | 3/4 cup | 9 mg | Harvard 2008 | Moderate |
| Ginger, peeled, stir-fried without oil | 100 g | 100 mg | NUTTAB 2010 | Very High |
| Gelatin | 1 tbs or 1 envelope | 0 mg | Harvard 2008 | Low |
| Gatorade | 1 cup | 0 mg | Harvard 2008 | Low |
| Garlic Powder | 1 tsp | 0 mg | Harvard 2008 | Low |
| Fudge Sauce | 2 Tbs | 28 mg | Harvard 2008 | High |
| Fruit Roll-Ups | 1 roll | 2 mg | Harvard 2008 | Low |
| Fruity Pebbles | 3/4 cup | 2 mg | Harvard 2008 | Low |
| Fruit Cocktail | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Fruit & Fiber Dates, Raisins & Walnuts | 1 cup | 41 mg | Harvard 2008 | high |
| Frozen Yogurt | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Frozen Fish Sticks | 2 sticks | 3 mg | Harvard 2008 | Moderate |
| Frosted Flakes | 3/4 cup | 1 mg | Harvard 2008 | Low |
| Frosted Cheerios | 1 cup | 6 mg | Harvard 2008 | Moderate |
| Froot Loops | 1 cup | 2 mg | Harvard 2008 | Moderate |
| French Toast | 2 slices | 13 mg | Harvard 2008 | High |
| French Fries (homemade or fast food) | 4 oz or 1/2 cup | 51 mg | Harvard 2008 | High |
| French Fries | 4 oz | 51 mg | Harvard 2008 | High |
| Flounder | 3 oz | 0 mg | Harvard 2008 | Low |
| Flaxseed | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Figs | 1 medium fig | 9 mg | Harvard 2008 | Moderate |
| Fig, dried | 100 g | 100 mg | NUTTAB 2010 | High |
| Fiber One | 1/2 cup | 13 mg | Harvard 2008 | High |
| Fig Bars | 1 cookie | 4 mg | Harvard 2008 | Moderate |
| Fat Free Milk | 1 cup | 1 mg | Harvard 2008 | Low |
| Fava Beans | 1/2 cup | 20 mg | Harvard 2008 | High |
| Farina Cereal | 1 cup | 16 mg | Harvard 2008 | High |
| European Grape, Grape, Grapevine, Wine Grape | 100 g | 3.4 mg | USDA Dr. Duke | Moderate |
| English Muffins – Wheat | 1 muffin | 7 mg | Harvard 2008 | Moderate |
| English Muffins – Reg | 1 muffin | 8 mg | Harvard 2008 | Moderate |
| English Muffins – Multi-Grain | 1 muffin | 8 mg | Harvard 2008 | Moderate |
| English Muffin Whole Wheat | 1 muffin | 12 mg | Harvard 2008 | High |
| English Muffin Wheat | 1 muffin | 7 mg | Harvard 2008 | Moderate |
| English Muffin Multi-Grain | 1 muffin | 8 mg | Harvard 2008 | Moderate |
| English Muffin | 1 muffin | 8 mg | Harvard 2008 | Moderate |
| Endive | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Enchilada with Chicken | 1 enchilada | 13 mg | Harvard 2008 | High |
| Enchilada with Cheese & beef | 1 enchilada | 13 mg | Harvard 2008 | High |
| Emblic, raw | 100 g edible portion of fresh weight | 296 mg | FAO Bangladesh 2014 | Very High |
| Eggs, fresh, whole (Boiled) | 100 g fresh weight | 0 mg | Harvard 2008 | Low |
| Eggs | 1 medium egg | 0 mg | Harvard 2008 | Low |
| Eggroll | 1 eggroll | 5 mg | Harvard 2008 | Moderate |
| Eggplant | 100 g | 190 mg | USDA 1984 | Very High |
| Eggbeaters | 4 oz | 0 mg | Harvard 2008 | Low |
| Egg Beaters | 4 oz | 0 mg | Harvard 2008 | Low |
| Dried Prunes | 1/4 cup or 5 prunes | 11 mg | Harvard 2008 | High |
| Dried Pineapples | 1/2 cup | 30 mg | Harvard 2008 | High |
| Dried Figs | 5 pieces/fruits | 24 mg | Harvard 2008 | High |
| Dried Cranberries | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Dried Apricots | 1 cup of halves | 3 mg | Harvard 2008 | Moderate |
| Dried Apples | 1 cup or 13 rings | 2 mg | Harvard 2008 | Moderate |
| Doughnut | 1 doughnut | 5 mg | Harvard 2008 | Moderate |
| Dates | 1 date | 24 mg | Harvard 2008 | High |
| Danish Pastry, Fruit Filled | 1 pastry | 4 mg | Harvard 2008 | Moderate |
| Danish Pastry Homemade | 1 pastry | 14 mg | Harvard 2008 | High |
| Cracked Wheat Bread | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Couscous | 1 cup | 15 mg | Harvard 2008 | High |
| Count Chocula | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Cottage Cheese | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Cottage Cheese | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Cornstarch | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Cornmeal | 1 cup | 64 mg | Harvard 2008 | High |
| Cornflakes | 100 g fresh weight | 5.6 mg | Zarembski 1962 | Moderate |
| Cornbread | 1 piece | 4 mg | Harvard 2008 | Moderate |
| Corn Syrup (Light) | 1 tbs | 0 mg | Harvard 2008 | Low |
| Corn Syrup (high Fructose) | 1 tbs | 1 mg | Harvard 2008 | Low |
| Corn Pops | 1 cup | 1 mg | Harvard 2008 | Low |
| Corn Grits | 1 cup | 97 mg | Harvard 2008 | High |
| Corn Flour | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Corn Flakes | 1 cup | 1 mg | Harvard 2008 | Low |
| Corn Chex | 1 cup | 5 mg | Harvard 2008 | Moderate |
| Corn Bread | 1 piece | 4 mg | Harvard 2008 | Moderate |
| Corn Bran | 1 cup | 0 mg | Harvard 2008 | Low |
| Corn | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Coriander leaves, raw | 100 g edible portion of fresh weight | 47 mg | FAO Bangladesh 2014 | High |
| Coriander | 100 g | 10 mg | USDA 1984 | Moderate |
| Complete Wheat Bran | 3/4 cup | 34 mg | Harvard 2008 | High |
| Complete Oat Bran Flakes | 3/4 cup | 5 mg | Harvard 2008 | Moderate |
| Collards | 1 cup | 10 mg | Harvard 2008 | Moderate |
| Coffee, Nescafe powder | 100 g fresh weight | 57 mg | Zarembski 1962 | High |
| Coffee, ground, containing 5% chicory, Kardomah (2 g in 100 ml water, infused for 5 min) | 100 g fresh weight | 1 mg | Zarembski 1962 | Low |
| Coffee Decaff | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Coffee Creamer | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Coffee | 1 cup | 1 mg | Harvard 2008 | Low |
| Coffee | 100 g | 15.4 mg | USDA Dr. Duke | High |
| Cod Liver Fish Oil | 1 tsp | 0 mg | Harvard 2008 | Low |
| Cod Liver Oil | 1 tsp | 0 mg | Harvard 2008 | Low |
| Cod, pacific | 3 oz or 1 fillet | 0 mg | Harvard 2008 | Low |
| Cocoa Puffs | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Cocoa Powder | 4 tsp | 67 mg | Harvard 2008 | High |
| Cream Substitute | 1 tsp | 0 mg | Harvard 2008 | Low |
| Cream Sauce, Homemade | 1 tsp | 3 mg | Harvard 2008 | Moderate |
| Cream of Wheat | 1 tsp | 18 mg | Harvard 2008 | High |
| Cream Cheese Low Fat | 1 oz | 1 mg | Harvard 2008 | Low |
| Cream Cheese Fat Free | 1 oz | 0 mg | Harvard 2008 | Low |
| Cream Cheese | 1 tbs | 0 mg | Harvard 2008 | Low |
| Cream | 1/2 cup | 2 mg | Harvard 2008 | Moderate |
| Cranberry Sauce | 1 cup | 35 mg | Harvard 2008 | High |
| Cranberry Almond Crunch (Morning Traditions) | 3/4 cup | 15 mg | Harvard 2008 | High |
| Cracklin’ Oat Bran | 1 slice | 5 mg | Harvard 2008 | Moderate |
| Crispix | 1 cup | 1 mg | Harvard 2008 | Low |
| Cucumber | 1/4 cucumber | 1 mg | Harvard 2008 | Low |
| Custard | 1 cup | 1 mg | Harvard 2008 | Low |
| Custard apple, raw | 100 g edible portion of fresh weight | 30 mg | Harvard 2008 | High |
| Clams, raw | 3 oz | 0 mg | Harvard 2008 | Low |
| Cocoa Krispies | 3/4 cup | 11 mg | Harvard 2008 | High |
| Clam Chowder | 1 cup | 13 mg | Harvard 2008 | High |
| Cinnamon Toast Crunch | 3/4 cup | 5 mg | Harvard 2008 | Moderate |
| Chocolate Syrup | 2 Tbs | 38 mg | Harvard 2008 | High |
| Chocolate Pudding, Instant | 1/4 box or 1 oz | 4 mg | Harvard 2008 | Moderate |
| Chocolate Milk | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Chocolate Chip Cookies (store brand) | 1 cookie | 10 mg | Harvard 2008 | Moderate |
| Chocolate Chip Cookies (Low Fat Only) | 1 cookie | 7 mg | Harvard 2008 | Moderate |
| Chives (Raw) | 100 g fresh weight | 1.1 mg | Zarembski 1962 | Moderate |
| Chives | 1 tsp | 0 mg | Harvard 2008 | Low |
| Chinese Parsley, Cilantro, Coriander (Leaf) | 100 g | 5 mg | USDA Dr. Duke | Moderate |
| Chilli, red, dry | 100 g edible portion of fresh weight | 67 mg | FAO Bangladesh 2014 | High |
| Chilli, green, with seeds, raw | 100 g edible portion of fresh weight | 29 mg | FAO Bangladesh 2014 | High |
| Chilli (chili), green, stir-fried | 100 g | 100 mg | NUTTAB 2010 | High |
| Chicken Soup, Fray Bentos (Canned) | 100 g fresh weight | 3 mg | Zarembski 1962 | Moderate |
| Chicken Nuggets | 6 nuggets | 3 mg | Harvard 2008 | Moderate |
| Chili with Beans | 1 cup | 24 mg | Harvard 2008 | High |
| Chili Powder | 1 tbs | 7 mg | Harvard 2008 | Moderate |
| Chickpea, Garbanzo [Chick Pea] | 100 g | 2.4 mg | USDA Dr. Duke | Moderate |
| Chicken Roll | 1 package | 1 mg | Harvard 2008 | Low |
| Chicken Noodle Soup | 1 can | 3 mg | Harvard 2008 | Moderate |
| Chicken Dog | 1 dog | 1 mg | Harvard 2008 | Low |
| Chicken Liver | 3 oz | 0 mg | Harvard 2008 | Low |
| Chicken (Boiled) | 100 g fresh weight | 0.3 mg | Zarembski 1962 | Low |
| Chicken | 3 oz | 0 mg | Harvard 2008 | Low |
| Cherries | 1 cup | 3 mg | Harvard 2008 | Moderate |
| Cheeseburger with bun | 1 burger & bun | 13 mg | Harvard 2008 | High |
| Cheese, Cheshire | 100 g fresh weight | 0 mg | Zarembski 1962 | Low |
| Cheerios | 1 cup | 8 mg | Harvard 2008 | Moderate |
| Cheddar Cheese | 1 slice | 0 mg | Harvard 2008 | Low |
| Chayote | 100 g | 34 mg | USDA Dr. Duke | High |
| Celery, stems (Raw) | 100 g fresh weight | 17.5 mg | Zarembski 1962 | High |
| Celery, raw | 1 stalk | 3 mg | Harvard 2008 | Moderate |
| Celery, Cooked | 1 cup | 10 mg | Harvard 2008 | Moderate |
| Cauliflower, Pioneer (Boiled) | 100 g fresh weight | 1.1 mg | Zarembski 1962 | Moderate |
| Cauliflower | 1/2 cup cooked | 1 mg | Harvard 2008 | Low |
| Cauliflower | 100 g | 6.8 mg | USDA Dr. Duke | Moderate |
| Catsup/Ketchup | 1 packet | 1 mg | Harvard 2008 | Low |
| Cassava, Tapioca, Yuca | 100 g | 17.1 mg | USDA Dr. Duke | Very High |
| Cashews | 1 oz or 18 kernels | 49 mg | Harvard 2008 | High |
| Cashew nuts, raw | 100 g edible portion of fresh weight | 318 mg | FAO Bangladesh 2014 | Very High |
| Cashew | 100 g | 318.4 mg | USDA Dr. Duke | Very High |
| Carrots, raw | 1/2 lg carrot | 10 mg | Harvard 2008 | Moderate |
| Carrots, Autumn King (Boiled) | 1/2 cup sliced | 7 mg | Harvard 2008 | Moderate |
| Carrots, Autumn King (Boiled) | 100 g fresh weight | 22.7 mg | Zarembski 1962 | High |
| Carrots, Autumn King (Boiled) | 100 g fresh weight | 7.4 mg | Zarembski 1962 | Moderate |
| Carrot, raw | 100 g edible portion of fresh weight | 6 mg | FAO Bangladesh 2014 | Moderate |
| Carrot | 100 g | 5.6 mg | USDA Dr. Duke | Moderate |
| Carrot Juice | 1 cup | 27 mg | Harvard 2008 | High |
| Carnation Instant Breakfast | 1 packet | 1 mg | Harvard 2008 | Low |
| Cap’n Crunch | 3/4 cup | 0 mg | Harvard 2008 | Low |
| Cantaloupe | 1/4 melon | 1 mg | Harvard 2008 | Low |
| Canned Pineapple | 1/2 cup | 24 mg | Harvard 2008 | High |
| Canned Peaches | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Canned Pears | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Canned Cherries | 1/2 cup | 7 mg | Harvard 2008 | Moderate |
| Candies with Nuts (ex Snickers) | 2 oz | 38 mg | Harvard 2008 | High |
| Cake, sponge | 100 g fresh weight | 7.4 mg | Zarembski 1962 | Moderate |
| Cake, fruit | 100 g fresh weight | 11.8 mg | Zarembski 1962 | High |
| Cake (store brand) | 1 piece | 15 mg | Harvard 2008 | High |
| Cake (Low Fat Only) | 1 piece | 11 mg | Harvard 2008 | High |
| Cake (homemade) | 1 piece | 16 mg | Harvard 2008 | High |
| Cabbage, winter, January King (Boiled) | 100 g fresh weight | 2 mg | Zarembski 1962 | Moderate |
| Cabbage, summer, June Giant (Boiled) | 100 g fresh weight | 0.6 mg | Zarembski 1962 | Low |
| Cabbage, spring, Durham early (Boiled) | 100 g fresh weight | 1 mg | Zarembski 1962 | Low |
| Cabbage, Red Cabbage, White Cabbage | 100 g | 35 mg | USDA Dr. Duke | High |
| Cabbage | 1/2 cup | 1 mg | Harvard 2008 | Low |
| Bulgur, cooked | 1 cup | 86 mg | Harvard 2008 | High |
| Buffalo | 3 oz | 0 mg | Harvard 2008 | Low |
| Brussel sprouts, Cambridge Special (Boiled) | 100 g fresh weight | 2.1 mg | Zarembski 1962 | Moderate |
| Buckwheat Groats | 1 cup cooked | 133 mg | Harvard 2008 | Very High |
| Brussel Sprouts | 1/2 cup frozen | 2 mg | Harvard 2008 | Moderate |
| Brownies | 1 oz or 1/2 brownie | 31 mg | Harvard 2008 | High |
| Brown Sugar | 1 cup packed | 1 mg | Harvard 2008 | Low |
| Brown Sugar | 1 cup | 24 mg | Harvard 2008 | High |
| Brown Rice Flour | 1 cup | 65 mg | Harvard 2008 | High |
| Broccoli | 1/2 cup chopped | 1 mg | Harvard 2008 | Low |
| Broadbean, Faba Bean, Habas | 100 g | 7 mg | USDA Dr. Duke | Moderate |
| Brewer’s Yeast | 1 tbs | 7 mg | Harvard 2008 | Moderate |
| Bread, white | 100 g fresh weight | 4.9 mg | Zarembski 1962 | Moderate |
| Bran, 40% | 3/4 cup | 36 mg | Harvard 2008 | High |
| Bran, 100% | 1/3 cup | 25 mg | Harvard 2008 | High |
| Bran Muffins (store) | 1 muffin | 5 mg | Harvard 2008 | Moderate |
| Bran Muffins | 1 muffin | 5 mg | Harvard 2008 | Moderate |
| Bran Muffin Low fat | 1 muffin | 5 mg | Harvard 2008 | Moderate |
| Bran Flakes with Raisins, Single Brand | 1 cup | 57 mg | Harvard 2008 | High |
| Bologna | 1 slice | 0 mg | Harvard 2008 | Low |
| Bok Choy (Chinese Cabbage) [Bok Choi, Pak Choy, Pak Choi] | 1 cup, raw | 1 mg | Harvard 2008 | Low |
| Bluefish | 1 fillet | 1 mg | Harvard 2008 | Low |
| Blueberry Muffins | 1 muffin | 9 mg | Harvard 2008 | Moderate |
| Blueberry Morning | 1/2 cup | 8 mg | Harvard 2008 | Moderate |
| Blueberries | 1/2 cup | 2 mg | Harvard 2008 | Moderate |
| Blackberries | 1/2 cup | 2 mg | Harvard 2008 | Moderate |
| Black-currants, Cotswold Cross (Raw) | 100 g fresh weight | 4.3 mg | Zarembski 1962 | Moderate |
| Black Pepper | 1 dash | 0 mg | Harvard 2008 | Low |
| Black Gram | 100 g | 27.8 mg | USDA Dr. Duke | High |
| Black Currant | 100 g | 20 mg | USDA Dr. Duke | High |
| Black Bean, Dwarf Bean, Field Bean, Flageolet Bean, French Bean, Garden Bean, Green Bean, Haricot, Haricot Bean, Haricot Vert, Kidney Bean, Navy Bean, Pop Bean, Popping Bean, Snap Bean, String Bean, Wax Bean | 100 g | 31.2 mg | USDA Dr. Duke | High |
| Bitter Melon, Sorosi | 100 g | 0.5 mg | USDA Dr. Duke | Low |
| Biscuits, Marie | 100 g fresh weight | 4.5 mg | Zarembski 1962 | Moderate |
| Biscuits (plain or buttermilk) | 1 biscuit | 6 mg | Harvard 2008 | Moderate |
| Berry Bust Cheerios | 1 cup | 7 mg | Harvard 2008 | Moderate |
| Ben Nut, Benzolive Tree, Drumstick Tree, Horseradish Tree, Jacinto (Sp.), Moringa, West Indian Ben | 100 g | 0-101 mg | USDA Dr. Duke | Very High |
| Bell Pepper, Cherry Pepper, Cone Pepper, Green Pepper, Paprika, Sweet Pepper | 100 g | 117.1 mg | USDA Dr. Duke | Very High |
| Beets | 1/2 cup | 76 mg | Harvard 2008 | High |
| Beetroot, Ruby Globe (Boiled) | Beetroot, Ruby Globe (Boiled) | 121 mg | Zarembski 1962 | Very High |
| Bullion Cube (Bullion Cube) | 1 cube | 1 mg | Harvard 2008 | Low |
| Burritos with beans | 1 burrito | 17 mg | Harvard 2008 | High |
| Burritos with beans & meat | 1 burrito | 16 mg | Harvard 2008 | High |
| Butter | 1 Pat | 0 mg | Harvard 2008 | Low |
| Butter, fresh | 100 g fresh weight | 0 mg | Zarembski 1962 | Low |
| Butter, Salted | 1 pat | 0 mg | Harvard 2008 | Low |
| Buttermilk | 1 cup | 1 mg | Harvard 2008 | Low |
| Beetroot, fresh, peeled, raw | 100 g | 100 mg | NUTTAB 2010 | Very High |
| Beetroot, fresh, peeled, boiled, drained | 100 g | 100 mg | NUTTAB 2010 | Very High |
| Beet, Beetroot, Garden Beet, Sugar Beet | 100 g | 40.4 mg | USDA Dr. Duke | High |
| Beer (Regular) | 1 can | 4 mg | Harvard 2008 | Moderate |
| Beer (Light) | 1 can | 3 mg | Harvard 2008 | Moderate |
| Beef, corned, Fray Bentos (Canned) | 100 g fresh weight | 0.2 mg | Zarembski 1962 | Low |
| Beef (Roasted) | 100 g fresh weight | 0.4 mg | Zarembski 1962 | Low |
| Beans, Summer Runner (Boiled) | 100 g fresh weight | 7.2 mg | Zarembski 1962 | Moderate |
| Beans, seeds and pods, raw | 100 g edible portion of fresh weight | 25 mg | FAO Bangladesh 2014 | High |
| Beans, Runner, Mont d’Or (Boiled) | 100 g fresh weight | 26.6 mg | Zarembski 1962 | High |
| Beans, French, Guernsey Runner (Boiled) | 100 g fresh weight | 22.8 mg | Zarembski 1962 | High |
| Beans, French, Blue Lake (Boiled) | 100 g fresh weight | 30.2 mg | Zarembski 1962 | High |
| Basic 4 | 1 cup | 17 mg | Harvard 2008 | High |
| Barley, whole-grain, raw | 100 g edible portion of fresh weight | 2 mg | FAO Bangladesh 2014 | Moderate |
| Barley Malt Flour | 1 cup | 0 mg | Harvard 2008 | Low |
| Banana, Sagar, ripe, raw | 100 g edible portion of fresh weight | 3 mg | FAO Bangladesh 2014 | Moderate |
| Banana Nut Crunch | 1 cup | 25 mg | Harvard 2008 | High |
| Banana (Raw) | 100 g fresh weight | 0.7 mg | Zarembski 1962 | Low |
| Banana | 1 fruit | 3 mg | Harvard 2008 | Moderate |
| Bamboo Shoots | 1 cup | 35 mg | Harvard 2008 | High |
| Baked Potato with Skin | 1 medium | 97 mg | Harvard 2008 | High |
| Bacon, streaky (Fried) | 100 g fresh weight | 0.6 mg | Zarembski 1962 | Low |
| Bacon | 2 slices | 0 mg | Harvard 2008 | Low |
| Avocados | 1 fruit | 19 mg | Harvard 2008 | High |
| Aubergine, Eggplant | 100 g | 29.1 mg | USDA Dr. Duke | High |
| Asparagus (Boiled) | 100 g fresh weight | 1.9 mg | Zarembski 1962 | Moderate |
| Asparagus | 4 spears | 6 mg | Harvard 2008 | Moderate |
| Artificial Sweetner [Artificial Sweetener] | 1 packet | 1 mg | Harvard 2008 | Low |
| Artichokes | 1 small bud | 5 mg | Harvard 2008 | Moderate |
| Apricots | 1 fruit | 0 mg | Harvard 2008 | Low |
| Apricot Juice | 1 cup | 2 mg | Harvard 2008 | Moderate |
| Apples, Bramley’s Seedling (Raw) | 100 g fresh weight | 1.5 mg | Zarembski 1962 | Moderate |
| Apples | 1 fruit | 1 mg | Harvard 2008 | Low |
| Apple, with skin, raw | 100 g edible portion of fresh weight | 10 mg | FAO Bangladesh 2014 | Moderate |
| Apple Sauce | 1 cup1 cup | 2 mg | Harvard 2008 | Moderate |
| Apple Pie | 1 piece or 1/8th of pie | 5 mg | Harvard 2008 | Moderate |
| Apple Juice | 6 oz | 2 mg | Harvard 2008 | Moderate |
| Apple Cinnamon Cheerios | 3/4 cup | 5 mg | Harvard 2008 | Moderate |
| Apple Butter | 1 Tbs | 0 mg | Harvard 2008 | Low |
| Antelope | 3 oz | 0 mg | Harvard 2008 | Low |
| American Cheese | 1 slice | 0 mg | Harvard 20 | Low |
| Amaranth | 100 g | 1090 mg | USDA 1984 | Very High |
| Almonds | 1 oz or 22 kernels | 122 mg | Harvard 2008 | Very High |
| Almond | 100 g | 407.3 mg | USDA Dr. Duke | High |
| All-Purpose Flour | 1 cup | 17 mg | Harvard 2008 | High |
| All-Bran with Extra Fiber | 1/2 cup | 11 mg | Harvard 2008 | High |
| All-Bran Original | 1/2 cup | 26 mg | Harvard 2008 | High |
| All-Bran Buds | 1/2 cup | 20 mg | Harvard 2008 | High |
| Alfalfa Sprouts | 1/2 cup | 0 mg | Harvard 2008 | Low |
| Alaskan King Crab | 3 oz or 1/2 leg | 0 mg | Harvard 2008 | Low |
| Food | Serving Size | Approximate MG Amount | Source | Oxalate Level |
Please note, The American Urological Association usually recommends avoiding an overly restrictive low-oxalate diet, as fruits and vegetables with oxalates do have other health benefits. Some urologists typically advise patients to avoid foods with more than 75 mg of oxalates per 100-gram serving, such as nuts, spinach, and rhubarb.
It is also important to note that low amounts of calcium in your diet can increase your chances of forming calcium oxalate kidney stones. Many people are afraid to eat calcium because of the name “calcium oxalate stones.” Calcium binds with oxalate in the intestines. A diet rich in calcium can help reduce the amount of oxalate being absorbed by your body and reaching the kidneys, so stones then would be less likely to form. Although there are other kidney stone types that can form either. But those are due to some different reasons.
Most importantly, one should strive to eat high calcium rich foods at the same time they are eating higher oxalate containing foods so the calcium and oxalate are more likely to bind and be passed rather then absorbed by the body; for example have low fat cheese with a spinach salad or yogurt with berries. If you take a calcium supplement, calcium citrate is the more recommended and preferred form.