See List of Low, Moderate and High Oxalate Values Foods

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 calicum 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 recurrance, then please search our database for low oxalate foods to consume, high oxalate foods to avoid and moderate oxalate foods to enjoy occasionally.

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
Quaker Oat Cinnamon Life	3/4 cup	3 mg	Harvard 2008	Moderate
Nut, pine, raw	100 g	100 mg	NUTTAB 2010
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
Fruit Roll-Ups	1 roll	2 mg	Harvard 2008
Fruity Pebbles	3/4 cup	2 mg	Harvard 2008
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 Cranberries	1/2 cup	1 mg	Harvard 2008	Low
Dried Figs	5 pieces/fruits	24 mg	Harvard 2008	High
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	High
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	Approximate MG Amount	Oxalate Value	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.

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.

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