Oxalate Values for Foods

FoodServing SizeApproximate MG AmountSourceOxalate Level
Spinach, Long-standing, round (Boiled)100 g fresh weight780 mgZarembski 1962Very High
Squash100 g20 mgUSDA 1984High
Spoonsize Shredded Wheat1 cup45 mgHarvard 2008High
Spinach, raw1 cup656 mgHarvard 2008Very High
Spinach, frozen, boiled, drained100 g500 mgNUTTAB 2010Very High
Spinach, frozen (Boiled)100 g fresh weight458 mgZarembski 1962Very High
Spinach, English, raw100 g300 mgNUTTAB 2010Very High
Spinach, cooked1/2 cup755 mgHarvard 2008Very High
Spinach, cooked1/2 cup755 mgHarvard 2008Very High
Spinach beet, Beet Perpetual (Boiled)100 g fresh weight692 mgZarembski 1962Very High
Spinach100 g658 mgUSDA Dr. DukeVery High
Special K Red Berries1 cup 2 mgHarvard 2008Moderate
Special K1 cup3 mgHarvard 2008Moderate
Spearmint leaves, fresh100 g edible portion of fresh weight33 mgFAO Bangladesh 2014High
Spearmint100 g3.8 mgUSDA Dr. DukeModerate
Spaghetti1 cup cooked11 mgHarvard 2008High
Soybeans1 cup7 mgHarvard 2008Moderate
Soybean100 g77 mgUSDA Dr. DukeHigh
Soy Sauce1 Tbs3 mgHarvard 2008Moderate
Soy Protein Isolate1 oz27 mgHarvard 2008High
Sweetened Instant Iced Tea [Ice Tea]1 cup0 mgHarvard 2008Low
Sweet Whey Fluid1 cup1 mgHarvard 2008Low
Sweet Whey Dried1 tbs0 mgHarvard 2008Low
Sweet Rolls Low Fat1 pastry13 mgHarvard 2008High
Sweet Potatoes1 cup28 mgHarvard 2008High
Sunflower Seeds1 cup12 mgHarvard 2008High
Sugar1/2 cup0 mgHarvard 2008Low
String Beans1/2 cup9 mgHarvard 2008Moderate
Strawberries, Huxley (Raw)100 g fresh weight1.9 mgZarembski 1962Moderate
Strawberries1/2 cup2 mgHarvard 2008Moderate
Soy Milk1 cup4 mgHarvard 2008Moderate
Soy Flour1 cup94 mgHarvard 2008High
Snack Cakes- cr1 cake3 mgHarvard 2008Moderate
Soy Flour3.5oz12 mgHarvard 2008High
Sour Cream1 Tbs0 mgHarvard 2008Low
Sorghum, raw100 g edible portion of fresh weight10 mgFAO Bangladesh 2014Moderate
Sodas (all types)8 oz0 mgHarvard 2008Low
Snakegourd100 g34 mgUSDA Dr. DukeHigh
Smart Start1 cup15 mgHarvard 2008High
Smacks3/4 cup3 mgHarvard 2008Moderate
Shrimp3 oz0 mgHarvard 2008Low
Shortening1 tsp0 mgHarvard 2008Low
Sherbert [Sherbet]1/2 cup0 mgHarvard 2008Low
Sea Vegetables1 cup3 mgHarvard 2008Low
Scallions1/2 cup1 mgHarvard 2008Low
Sauerkraut1/2 cup1 mgHarvard 2008Low
Saltines1 cracker1 mgHarvard 2008Low
Sardines1 can or 3.75oz0 mgHarvard 2008Low
Salt1 Tbs0 mgHarvard 2008Low
Salsa1 Tbs1 mgHarvard 2008Low
Swordfish1 piece0 mgHarvard 2008Low
Tomatillo3.5oz53.6 mgUSDA Dr. DukeHigh
Tomato1 med whole7 mgHarvard 2008Moderate
Tofu3.5oz13 mgHarvard 2008High
Toasted Oatmeal1 oz6 mgHarvard 2008Moderate
Team Cheerios1 cup6 mgHarvard 2008Moderate
Tea, Indian, infusion (2 g in 100 ml water, infused for 5 min)100 g fresh weight10.1 mgZarembski 1962High
Tea, Indian, infusion (2 g in 100 ml water, infused for 2 min)100 g fresh weight7 mgZarembski 1962Moderate
Tea, Indian, infusion (2 g in 100 ml water, infused for 10 min)100 g fresh weight11.5 mgZarembski 1962High
Tea, Indian, infusion (2 g in 100 ml water, infused for 15 min)100 g fresh weight12.6 mgZarembski 1962High
Tea, Indian, blended, dry leaves100 g fresh weight4.6 mgZarembski 1962Moderate
Tea, Indian, blended, dry leaves100 g fresh weight375-1450 mgZarembski 1962Very High
Tapioca Pudding1/2 cup0 mgHarvard 2008Low
Taro100 g133.4 mgUSDA Dr. DukeVery High
Tea, Brewed1 cup133.4 mgHarvard 2008Very High
Tangerine1 fruit10 mgHarvard 2008Moderate
Tahini, sesame seed pulp100 g600 mgNUTTAB 2010Very High
Tacos1 small taco12 mgHarvard 2008High
Tahini1 Tbs16 mgHarvard 2008High
Turnip, Early Snowball, white (Boiled)100 g fresh weight0.8 mgZarembski 1962Low
Turnip greens100 g50 mgUSDA 1984High
Turnip1/2 cup mashed30 mgHarvard 2008High
Turkey Dogs1 dog3 mgHarvard 2008Moderate
Turkey5 oz0 mgHarvard 2008Low
Tuna Fish (in water)3.5 oz0 mgHarvard 2008Low
Tuna Salad1 cup6 mgHarvard 2008Moderate
Tuna Fish (in oil)3.5 oz0 mgHarvard 2008Low
Trix1 cup0 mgHarvard 2008Low
Triscuits1 cracker1 mgHarvard 2008Low
Trail Mix1 oz15 mgHarvard 2008High
Total Raisin Bran1 cup31 mgHarvard 2008High
Total Corn Flakes1 1/3 cup5 mgHarvard 2008Moderate
Tortillas, flour1 tortilla7 mgHarvard 2008Moderate
Tomatoes (Raw)100 g fresh weight5.3 mgZarembski 1962Moderate
Tortillas, Corn1 tortilla7 mgHarvard 2008Moderate
Tomato, red, ripe, raw100 g edible portion of fresh weight4 mgFAO Bangladesh 2014Moderate
Tortilla Corn Chips1 oz7 mgHarvard 2008Moderate
Tomato Sauce1/2 cup17 mgHarvard 2008High
Tomato Juice1 cup14 mgHarvard 2008High
Tomato100 g26.3 mgUSDA Dr. DukeHigh
Salmon (all types)4 oz0 mgHarvard 2008Low
Rutabaga1/2 cup mashed31 mgHarvard 2008High
Rye Bread1 slice7 mgHarvard 2008Moderate
Romaine Lettuce1 cup0 mgHarvard 2008Low
Ritz Crackers5 crackers3 mgHarvard 2008Moderate
Rice, white, sunned, polished, milled, raw100 g edible portion of fresh weight1 mgFAO Bangladesh 2014Low
Rice, white, sunned, aromatic, raw100 g edible portion of fresh weight1 mgFAO Bangladesh 2014Low
Rice, BR-28, parboiled, milled, raw100 g edible portion of fresh weight1 mgFAO Bangladesh 2014Low
Rice Pudding100 g fresh weight0 mgZarembski 1962Low
Rice Pudding1/2 cup2 mgHarvard 2008Moderate
Rice Krispy Treat1 bar1 mgHarvard 2008Low
Rice Krispies1 1/4 cup4 mgHarvard 2008Moderate
Rice flaked100 g edible portion of fresh weight0 mgFAO Bangladesh 2014Low
Rice Dream1 cup13 mgHarvard 2008High
Rice Chex1 1/4 cup4 mgHarvard 2008Moderate
Rice Cake1 cake4 mgHarvard 2008Moderate
Rice Bran1 cup281 mgHarvard 2008Very High
Rice100 g4.6 mgUSDA Dr. DukeModerate
Rhubarb, Giant Grooveless Crimson, end of season (Stewed)100 g fresh weight460 mgNUTTAB 2010Very High
Rhubarb, Giant Grooveless Crimson, end of season (Stewed)100 g fresh weight460 mgZarembski 1962Very High
Rhubarb1/2 cup541 mgHarvard 2008High
Refried Beans1/2 cup16 mgHarvard 2008High
Reese’s Puffs3/4 cup8 mgHarvard 2008Moderate
Red Wine4 oz1 mgHarvard 2008Low
Red River Cereal1/4 cup13 mgHarvard 2008High
Red Kidney Beans1/2 cup15 mgHarvard 2008High
Raspberries, Malling Exploit (Raw)100 g fresh weight2.2 mgZarembski 1962Moderate
Raisins1 oz or 1 small snack box3 mgHarvard 2008Moderate
Raisins1 oz or 1 small snack box3 mgHarvard 2008Moderate
Raisin Squares Mini-Wheats3/4 cup41 mgHarvard 2008High
Raisin Nut Bran1 cup24 mgHarvard 2008High
Raisin Bran1 cup46 mgHarvard 2008High
Raisin Bran Crunch1 cup27 mgHarvard 2008High
Radishes, French Breakfast (Raw)100 g fresh weight0.3 mgZarembski 1962Low
Radish10 count0 mgHarvard 2008Low
Radish100 g9.2 mgUSDA Dr. DukeModerate
Wild Game Meat3 oz1 mgHarvard 2008Low
Whole Wheat Bread1 slice6 mgHarvard 2008Moderate
Whole Oat Bread1 slice5 mgHarvard 2008Moderate
Whole Milk1 cup1 mgHarvard 2008Low
Whole Grain Total3/4 cup8 mgHarvard 2008Moderate
White Wine4 oz0 mgHarvard 2008Low
Whiting3 oz0 mgHarvard 2008Low
White Rice, cooked1 cup4 mgHarvard 2008Moderate
White Rice Flour1 cup11 mgHarvard 2008High
White Bread1 slice5 mgHarvard 2008Moderate
Whipped Topping2 Tbs0 mgHarvard 2008Low
Whipped Cream2 Tbs0 mgHarvard 2008Low
Wheetabix Whole Wheat2 biscuits8 mgHarvard 2008Moderate
Wheaties Raisin Bran1 cup11 mgHarvard 2008High
Wheaties1 cup8 mgHarvard 2008Moderate
Wheat, whole, raw100 g edible portion of fresh weight8 mgFAO Bangladesh 2014Moderate
Wheat Thins, Reduced Fat1 cracker1 mgHarvard 2008Low
Wheat Flour, Whole Grain1 cup29 mgHarvard 2008High
Wheat flour, brown, whole grain, raw100 g edible portion of fresh weight8 mgFAO Bangladesh 2014Moderate
Wheat Crackers1 cracker1 mgHarvard 2008Low
Wheat Chex1 cup7 mgHarvard 2008Moderate
Wheat Bran Bread1 slice7 mgHarvard 2008Moderate
Waxgourd100 g3.4 mgUSDA Dr. DukeModerate
Wheat Berries1 cup cooked98 mgHarvard 2008High
Wheat100 g11.1 mgUSDA Dr. DukeHigh
Watermelon, ripe, raw100 g edible portion of fresh weight11 mgFAO Bangladesh 2014High
Watermelon1 slice1 mgHarvard 2008Low
Watercress100 g2.5mgthewatercresscompany.comModerate
Waterchestnuts [Water Chestnuts]4 waterchestnuts0 mgHarvard 2008Low
Water8 oz0 mgHarvard 2008Low
Walnuts1 cup or 7 nuts31 mgHarvard 2008High
Wafflecrisp1 cup1 mgHarvard 2008Low
Pumpkin Seeds1 cup, cooked17 mgHarvard 2008High
Pumpkin (Juice)100 g40 mgUSDA Dr. DukeHigh
Puffed Wheat1 1/4 cup9 mgHarvard 2008Moderate
Puffed Rice1 cup2 mgHarvard 2008Moderate
Puffed Kashi1 cup13 mgHarvard 2008High
Product 191 cup1 mgHarvard 2008Low
Prune Juice1 cup7 mgHarvard 2008Moderate
Pudding Popsicle1 pop5 mgHarvard 2008Moderate
Pretzels, Hard & Salted1 oz5 mgHarvard 2008Moderate
Powdered Milk1 envelope3 mgHarvard 2008Moderate
Potatoes (Boiled)100 g fresh weight2.3 mgZarembski 1962Moderate
Potato, Diamond, raw100 g edible portion of fresh weight12 mgFAO Bangladesh 2014High
Potato Salad1/3 cup17 mgHarvard 2008High
Potato Chips1 oz21 mgHarvard 2008High
Potato100 g15 mgUSDA Dr. DukeHigh
Postum (coffee Substitute)1 serving2 mgHarvard 2008Moderate
Pork5 oz0 mgHarvard 2008Low
Poptart1 tart7 mgHarvard 2008Moderate
Popsicle1 stick0 mgHarvard 2008Low
Popcorn, air-popped1 cup4 mgHarvard 2008Moderate
Popcorn, oil-popped1 cup5 mgHarvard 2008Moderate
Pomegranate, ripe, with seed, raw100 g edible portion of fresh weight14 mgFAO Bangladesh 2014High
Pomegranate100 g14 mgUSDA Dr. DukeHigh
Pollock3 oz0 mgHarvard 2008Low
Plums, Giant Prune, Victoria (Stewed)100 g fresh weight3.4 mgZarembski 1962Moderate
Plums1 fruit0 mgHarvard 2008Low
Plaintain 1 medium 1 mg Harvard 20081 medium1 mgHarvard 2008Low
Plain Yogurt1 cup2 mgHarvard 2008Moderate
Plaice (Boiled)100 g fresh weight0.3 mgZarembski 1962Low
Pizza with Cheese2 slices13 mgHarvard 2008High
Pistachios1 oz or 48 kernels14 mgHarvard 2008High
Pineapple, ripe, raw100 g edible portion of fresh weight5 mgFAO Bangladesh 2014Moderate
Pineapple, Joldugee, ripe, raw100 g edible portion of fresh weight5 mgFAO Bangladesh 2014Moderate
Pineapple Juice8 oz3 mgHarvard 2008Moderate
Pineapple1 cup4 mgHarvard 2008Moderate
Pickles1 pickle0 mgHarvard 2008Low
Pepper (black)1/4 teaspoon3mgsallynorton.comModerate
Pecans1 oz or 15 halves10 mgHarvard 2008Moderate
Peas (Canned, Smedley’s)100 g fresh weight0.8 mgZarembski 1962Low
Peas, fresh, Feltham First (Boiled)100 g fresh weight1.3 mgZarembski 1962Moderate
Peas1/2 cup1 mgHarvard 2008Low
Pears (Canned in syrup)100 g fresh weight1.7 mgZarembski 1962Moderate
Pears100 g2 mgHarvard 2008Moderate
Pear millet, whole-grain, raw100 g edible portion of fresh weight21 mgFAO Bangladesh 2014High
Peanuts1 oz27 mgHarvard 2008High
Peanut Butter Reduced Fat1 Tbs16 mgHarvard 2008High
Peanut Butter1 Tbs13 mgHarvard 2008High
Peaches (Canned in syrup)100 g fresh weight1.2 mgZarembski 1962Moderate
Peach100 g1 mgUSDA Dr. DukeLow
Pea100 g6 mgUSDA Dr. DukeModerate
Peaches1 fruit0 mgHarvard 2008Low
Parsnip1/2 cup15 mgHarvard 2008High
Parsley, Moss curled (Raw)100 g fresh weight166 mgZarembski 1962Very High
Papaya, ripe, raw100 g edible portion of fresh weight1 mgHarvard 2008Low
Papaya1 medium fruit1 mgHarvard 2008Low
Pancakes (mix)4 cakes10 mgHarvard 2008Moderate
Pancakes (Homemade)4 pancakes22 mgHarvard 2008High
Pancakes (dry mix)4 pancakes37 mgHarvard 2008High
Quaker Oat Life3/4 cup3 mgHarvard 2008Moderate
Venison3 oz0 mgHarvard 2008Low
Veggie Burger1 pattie24 mgHarvard 2008High
Vegetable Beef Soup1 cup5 mgHarvard 2008Moderate
Vanilla Pudding1 cup1 mgHarvard 2008Low
V8 Juice1 cup18 mgHarvard 2008High
Uncle Sam1 cup11 mgHarvard 2008High
Yogurt with Fruit8 oz1 mgHarvard 2008Low
Yellow Squash1/2 cup1 mgHarvard 2008Low
Yams1/2 cup, cubed40 mgHarvard 2008High
Yam, tuber, raw100 g edible portion of fresh weight15 mgFAO Bangladesh 2014High
Zucchini1/2 cup1 mgHarvard 2008Low
Pancake Syrup3/4 Tbs0 mgHarvard 2008Low
Oysters3 oz0 mgHarvard 2008Low
Oxtail Soup, Fray Bentos (Canned)100 g fresh weight1 mgZarembski 1962Low
Oxo cubes100 g fresh weight1.6 mgZarembski 1962Moderate
Ovaltine, powder100 g fresh weight45.9 mgZarembski 1962High
Original Shredded Wheat & Bran1 1/4 cup53 mgHarvard 2008High
Oriental Vegetables, frozen1/2 cup6 mgHarvard 2008Moderate
Oranges (Raw)100 g fresh weight6.2 mgZarembski 1962Moderate
Orange, raw100 g edible portion of fresh weight10 mgFAO Bangladesh 2014Moderate
Orange Juice1 cup2 mgHarvard 2008Moderate
Orange1 fruit29 mgHarvard 2008High
Orange100 g8.7 mgZarembski 1962Moderate
Onions, Best of All (Raw)100 g fresh weight3 mgZarembski 1962Moderate
Onions1 small onion0 mgHarvard 2008Low
Onion, Shallot100 g1 mgUSDA Dr. DukeLow
Onion Rings6-8 rings5 mgHarvard 2008Moderate
100 g edible portion of fresh weight3 mgFAO Bangladesh 2014Moderate
Olivesapprox 10 olives18 mgHarvard 2008High
Olive Oil & Vinegar2 mgHarvard 2008Moderate
Okra1/2 cup57 mgHarvard 2008High
Oats100 g5 mgUSDA Dr. DukeModerate
Oatmeal Squares1 cup5 mgHarvard 2008Moderate
Oatmeal Raisin Crisp1 cup13 mgHarvard 2008High
Oatmeal porridge100 g fresh weight1 mgZarembski 1962High
Oatmeal Crisp with Almonds1 cup24 mgHarvard 2008High
Oatmeal Cookie (homemade)1 cookie2 mgHarvard 2008Moderate
Oatmeal Cookies (store)1 cookie4 mgHarvard 2008Moderate
Oatmeal Cereal1 cup0 mgHarvard 2008Low
Oatmeal Bread1 piece4 mgHarvard 2008Moderate
Oat Flour1 cup0 mgHarvard 2008Low
Oat Bran, raw1/3 cup0 mgHarvard 2008Low
Oat Bran Muffin1 small muffin4 mgHarvard 2008Moderate
Oat Bran Bread1 slice4 mgHarvard 2008Moderate
Oat Bran1 1/4 cup10 mgHarvard 2008Moderate
Oaker Oat Cinnamon Life3/4 cup3 mgHarvard 2008Moderate
Nut, pine, raw100 g100 mgNUTTAB 2010
Nut, hazelnut, raw100 g100 mgNUTTAB 2010High
Nut, cashew, roasted, salted100 g100 mgNUTTAB 2010High
Nut, brazil, raw or blanched100 g100 mgNUTTAB 2010High
Nut, almond, with skin100 g300 mgNUTTAB 2010Very High
Non-Dairy Creamer1 Tbs0 mgHarvard 2008Low
Non Fat Yogurt with Fruit8 oz1 mgHarvard 2008Low
Non Fat Ice Cream1/2 cup0 mgHarvard 2008Low
Nectarine1 fruit0 mgHarvard 2008Low
Navy Beans1/2 cup76 mgHarvard 2008High
Nachos with Cheese1/2 cup13 mgHarvard 2008High
Nachos with Cheese6-8 chips13 mgHarvard 2008High
Nabisco Shredded Wheat2 biscuits42 mgHarvard 2008High
Nabisco Honey Nut Shredded Wheat Bite Size1 cup47 mgHarvard 2008High
Mustard Greens1 cup chopped4 mgHarvard 2008Moderate
Muskmelon, Bangee, light orange flesh, ripe, raw100 g edible portion of fresh weight2 mgFAO Bangladesh 2014Moderate
Mushrooms1 mushroom0 mgHarvard 2008Low
Mushroom, Shiitake (Raw)100 g dry weight101.4 mgSavage 2001Very High
Mushroom, Shiitake (Cooked)100 g dry weight124.6 mgSavage 2001Very High
Mushroom, Piopino, Piopparello, Velvet (Raw)100 g dry weight80.3 mgSavage 2001High
Mushroom, Piopino, Piopparello, Velvet (Cooked)100 g dry weight58.6 mgSavage 2001High
Mushroom, Oyster (Raw)100 g dry weight104.1 mgSavage 2001Very High
Mushroom, Oyster (Cooked)100 g dry weight48.5 mgSavage 2001High
Mushroom, Hedgehog, Sweet Tooth (Raw)100 g dry weight26.4 mgSavage 2001High
Mustard, yellow1 tsp or packet1 mgHarvard 2008Low
Mushroom, Hedgehog, Sweet Tooth (Cooked)100 g dry weight23.3 mgSavage 2001High
Mushroom, Chanterelle (Cooked)100 g dry weight42.1 mgSavage 2001High
Mushroom, Chanterelle (Cooked)100 g dry weight35.2 mgSavage 2001High
Mushroom, Cep, Porcini, Penny Bun, King Bolete (Cooked)100 g dry weight43.6 mgSavage 2001High
Mushroom, Cep, Porcini, Penny Bun, King Bolete (Cooked)100 g dry weight33.1 mgSavage 2001High
Mushroom, Agaricus (Raw)100 g dry weight58.9-74.9 mgSavage 2001High
Mushroom, Agaricus (Cooked)100 g dry weight48.9-72.8 mgSavage 2001High
Mung Beans1/2 cup3 mgHarvard 2008Moderate
Multi-Bran Chex1 cup36 mgHarvard 2008High
Muffins Low Fat1 muffin5 mgHarvard 2008Moderate
Mueslix Apple & Almond Crunch2/3 cup17 mgHarvard 2008High
Mueslix2/3 cup17 mgHarvard 2008High
Mozzarella Cheese1 oz0 mgHarvard 2008Low
Moose3oz0 mgHarvard 2008Low
Mixed Vegetables, frozen1/2 cup5 mgHarvard 2008Moderate
Molasses1 tbs0 mgHarvard 2008Low
Mixed Nuts (with Peanuts)1 oz39 mgHarvard 2008High
Miso Soup1 cup111 mgHarvard 2008Very High
Miso1 cup40 mgHarvard 2008High
Millet, cooked1 cup62 mgHarvard 2008High
Milk, fresh100 g fresh weight0.5 mgZarembski 1962Low
Milk, 2%1 cup1 mgHarvard 2008Low
Milk, 1%1 cup1 mgHarvard 2008Low
Milk Chocolate Candies1 oz5 mgHarvard 2008Moderate
Melon, Futi, orange flesh, ripe, raw100 g edible portion of fresh weight2 mgFAO Bangladesh 2014Moderate
Meatballs2 meatballs2 mgHarvard 2008Moderate
Mayonnaise1 Tbs0 mgHarvard 2008Low
Mashed Potatoes1 cup29 mgHarvard 2008High
Marrow, Mosse Cream (Raw)100 g fresh weight0.5 mgZarembski 1962Low
Marmalade, shredless100 g fresh weight10.8 mgZarembski 1962High
Margarine100 g fresh weight0 mgZarembski 1962Low
Mango, Langra, yellow flesh, ripe, raw100 g edible portion of fresh weight3 mgFAO Bangladesh 2014Moderate
Mango, Fazli, orange flesh, ripe, raw100 g edible portion of fresh weight3 mgFAO Bangladesh 2014Moderate
Mango Juice8 oz1 mgHarvard 2008Low
Mango1 fruit1 mgHarvard 2008Low
Maize/corn, yellow, dried, raw100 g edible portion of fresh weight6 mgFAO Bangladesh 2014Moderate
Mackeral3 oz0 mgHarvard 2008Low
Macaroni & Cheese1 cup4 mgHarvard 2008Moderate
Lowfat Frozen Yogurt1/2 cup1 mgHarvard 2008Low
Lucky Charms1 cup5 mgHarvard 2008Moderate
Low Fat Muffins1 muffin5 mgHarvard 2008Moderate
Low Fat Granola with Raisins2/3 cup16 mgHarvard 2008High
Low Fat Cream Cheese1 oz1 mgHarvard 2008Low
Low Fat Cottage Cheese1 cup0 mgHarvard 2008Low
Low Fat Cheese1 slice0 mgHarvard 2008Low
Low Fat 100% Natural Granola with Raisins3/4 cup15 mgHarvard 2008High
Liver3.5oz0 mgHarvard 2008Low
Liquor (80 proof)1 jigger0 mgHarvard 2008Low
Lettuce100 g13.6 mgUSDA Dr. DukeHigh
Limes1/2 fruit3 mgHarvard 2008Moderate
Lentil Soup1 cup39 mgHarvard 2008High
Lentil100 g21.2 mgUSDA Dr. DukeHigh
Lemons1 wedge1 mgHarvard 2008Low
Lemonade (frozen from concentrate)8 oz15 mgHarvard 2008High
Lemonade (frozen from concentrate)8 oz1 mgHarvard 2008Low
Lemon Juice Raw (concentrate)1 tbs0 mgHarvard 2008Low
Lemon Juice (canned or bottled)1 cup4 mgHarvard 2008Moderate
Lean Hamburg (90%) [Hamburger]3 oz1 mgHarvard 2008Low
Lean Hamburg (85%) [Hamburger]3 oz0 mgHarvard 2008Low
Lean Hamburg (75%) [Hamburger]3 oz0 mgHarvard 2008Low
Lasagna with meat1 serving23 mgHarvard 2008High
Lasagna1 serving23 mgHarvard 2008High
Lard1 tsp0 mgHarvard 2008Low
Lucozade100 ml0.1 mgZarembski 1962Low
Lychee, raw100 g edible portion of fresh weight19 mgFAO Bangladesh 2014High
Kool-Aid1 cup1 mgHarvard 2008Low
Kix1 1/3 cup2 mgHarvard 2008Low
Kiwi1 fruit16 mgHarvard 2008High
Kashi Heart to Heart3/4 cup8 mgHarvard 2008Moderate
Kashi Good Friends3/4 cup10 mgHarvard 2008Moderate
Kashi Go Lean Bar1 bar3 mgHarvard 2008Moderate
Kashi Go Lean3/4 cup14 mgHarvard 2008High
Kale1 cup chopped2 mgHarvard 2008Moderate
Just Right with Crunchy Nuggets1 cup5 mgHarvard 2008Moderate
Just Right Fruit & Nut1 cup13 mgHarvard 2008High
Jello1 cup1 mgHarvard 2008Low
Jambolan, raw100 g edible portion of fresh weight89 mgFAO Bangladesh 2014High
Jam/Jelly1 Tbs1 mgHarvard 2008Low
Jam, red plum100 g fresh weight0.5 mgZarembski 1962Low
Jackfruit, ripe, raw100 g edible portion of fresh weight10 mgFAO Bangladesh 2014Moderate
Italian Salad Dressing1 cup0 mgLow
Iceberg Lettuce1 cup0 mgHarvard 2008Low
Ice Cream Light1/2 cup0 mgHarvard 2008Low
Ice Cream (Vanilla)1/2 cup0 mgHarvard 2008Low
Hummus1 Tbs4 mgHarvard 2008Moderate
Hot Dogs1 dog1 mgHarvard 2008Low
Hot Dog with Bun1 dog with bun9 mgHarvard 2008Moderate
Hot Chocolate (homemade)1 cup65 mgHarvard 2008High
Hot Chili Peppers1/2 cup5 mgHarvard 2008Moderate
Horseradish1 Tbs0 mgZarembski 1962Low
Horlicks, powder100 g fresh weight4.1 mgHarvard 2008Moderate
Honeydew Melon1 cup1 mgHarvard 2008High
Honeycomb1 1/3 cup1 mgHarvard 2008Low
Honey Nut Oats1 oz7 mgHarvard 2008Moderate
Honey Nut Clusters1 cup23 mgHarvard 2008High
Honey Nut Cheerios1 cup7 mgHarvard 2008Moderate
Honey Crunch Corn Flakes3/4 cup3 mgHarvard 2008Moderate
Honey Bunches of Oats with Almonds3/4 cup2 mgHarvard 2008Moderate
Honey Bunches of Oats Honey Roasted3/4 cup3 mgHarvard 2008Moderate
Honey1 tbs0 mgHarvard 2008Low
Homemade Cream Sauce1 cup3 mgHarvard 2008Moderate
Herring (Atlantic & Pacific)3 oz1 mgHarvard 2008Low
Healthy Valley Oat Bran Flakes1 cup0 mgHarvard 2008Low
Healthy Choice Multi-Grain Flakes3/4 cup7 mgHarvard 2008Moderate
Harmony1 1/4 cup11 mgHarvard 2008High
Ham (Boiled)100 g fresh weight0.4 mgZarembski 1962Low
Ham3 oz0 mgHarvard 2008Low
Haddock (Boiled)3 oz0 mgHarvard 2008Low
Haddock (Boiled)100 g fresh weight0.2 mgZarembski 1962Low
Haddock3 oz0 mgHarvard 2008Low
Guava100 g14 mgHarvard 2008High
Guava, green, raw100 g edible portion of fresh weight14 mgUSDA Dr. DukeHigh
Grilled Cheese Sandwich1 sandwich12 mgHarvard 2008High
Ground Beef3 oz0 mgHarvard 2008Low
Green Pepper1 ring1 mgHarvard 2008Low
Great Grains Crunch Pecan2/3 cup18 mgHarvard 2008High
Great Grains Raisin, Dates & Pecans2/3 cup17 mgHarvard 2008High
Gravy1 cup4 mgHarvard 2008Moderate
Grapes1/2 cup or 16 seedless grapes1 mgHarvard 2008Low
Grapefruit Juice8 oz0 mgHarvard 2008Low
Grapefruit (Raw)100 g fresh weight0 mgZarembski 1962Low
Grapefruit1/2 fruit12 mgHarvard 2008High
Grape Nuts Flakes3/4 cup7 mgHarvard 2008Moderate
Grape Nuts1/2 cup14 mgHarvard 2008High
Grape Juice8 oz1 mgHarvard 2008Low
Granola Oats & Honey, 100% Natural1/2 cup13 mgHarvard 2008High
Granola Bars- Hard & Plain1 bar1 mgHarvard 2008Low
Granola Bars Low Fat1 oz uncoated2 mgHarvard 2008Moderate
Graham Crackers1 large rectangle2 mgHarvard 2008Moderate
Gooseberries, Keepsake (Stewed)100 g fresh weight2.6 mgZarembski 1962Moderate
Golden Grahams3/4 cup9 mgHarvard 2008Moderate
Ginger, peeled, stir-fried without oil100 g100 mgNUTTAB 2010Very High
Gelatin1 tbs or 1 envelope0 mgHarvard 2008Low
Gatorade1 cup0 mgHarvard 2008Low
Garlic Powder1 tsp0 mgHarvard 2008Low
Fudge Sauce2 Tbs28 mgHarvard 2008
Fruit Roll-Ups1 roll2 mgHarvard 2008
Fruity Pebbles3/4 cup2 mgHarvard 2008
Fruit Cocktail1/2 cup1 mgHarvard 2008Low
Frozen Fish Sticks2 sticks3 mgHarvard 2008Moderate
Frozen Yogurt1/2 cup1 mgHarvard 2008Low
Frozen Fish Sticks1 cup28 mgHarvard 2008High
Frosted Flakes3/4 cup1 mgHarvard 2008Low
Frosted Cheerios1 cup6 mgHarvard 2008Moderate
Froot Loops1 cup2 mgHarvard 2008Moderate
French Toast2 slices13 mgHarvard 2008High
French Fries (homemade or fast food)4 oz or 1/2 cup51 mgHarvard 2008High
French Fries4 oz51 mgHarvard 2008High
Flounder3 oz0 mgHarvard 2008Low
Flaxseed1 Tbs0 mgHarvard 2008Low
Figs1 medium fig9 mgHarvard 2008Moderate
Fig, dried100 g100 mgNUTTAB 2010High
Fiber One1/2 cup13 mgHarvard 2008High
Fig Bars1 cookie4 mgHarvard 2008Moderate
Fat Free Milk1 cup1 mgHarvard 2008Low
Fava Beans1/2 cup20 mgHarvard 2008High
Farina Cereal1 cup16 mgHarvard 2008High
European Grape, Grape, Grapevine, Wine Grape100 g3.4 mgUSDA Dr. DukeModerate
English Muffins – Wheat1 muffin7 mgHarvard 2008Moderate
English Muffins – Reg1 muffin8 mgHarvard 2008Moderate
English Muffins – Multi-Grain1 muffin8 mgHarvard 2008Moderate
English Muffin Whole Wheat1 muffin12 mgHarvard 2008High
English Muffin Wheat1 muffin7 mgHarvard 2008Moderate
English Muffin Multi-Grain1 muffin8 mgHarvard 2008Moderate
English Muffin1 muffin8 mgHarvard 2008Moderate
Endive1/2 cup0 mgHarvard 2008Low
Enchilada with Chicken1 enchilada13 mgHarvard 2008High
Enchilada with Cheese & beef1 enchilada13 mgHarvard 2008High
Emblic, raw100 g edible portion of fresh weight296 mgFAO Bangladesh 2014Very High
Eggs, fresh, whole (Boiled)100 g fresh weight0 mgHarvard 2008Low
Eggs1 medium egg0 mgHarvard 2008Low
Eggroll1 eggroll5 mgHarvard 2008Moderate
Eggplant100 g190 mgUSDA 1984Very High
Eggbeaters4 oz0 mgHarvard 2008Low
Egg Beaters4 oz0 mgHarvard 2008Low
Dried Prunes1/4 cup or 5 prunes11 mgHarvard 2008High
Dried Pineapples1/2 cup30 mgHarvard 2008High
Dried Cranberries1/2 cup1 mgHarvard 2008Low
Dried Figs5 pieces/fruits24 mgHarvard 2008High
Dried Apricots1 cup of halves3 mgHarvard 2008Moderate
Dried Apples1 cup or 13 rings2 mgHarvard 2008Moderate
Doughnut1 doughnut5 mgHarvard 2008Moderate
Dates1 date24 mgHarvard 2008High
Danish Pastry, Fruit Filled1 pastry4 mgHarvard 2008Moderate
Danish Pastry Homemade1 pastry14 mgHarvard 2008High
Cracked Wheat Bread1 cup5 mgHarvard 2008Moderate
Couscous1 cup15 mgHarvard 2008High
Count Chocula1 cup5 mgHarvard 2008Moderate
Cottage Cheese1/2 cup1 mgHarvard 2008Low
Cottage Cheese1/2 cup0 mgHarvard 2008Low
Cornstarch1 cup3 mgHarvard 2008Moderate
Cornmeal1 cup64 mgHarvard 2008High
Cornflakes100 g fresh weight5.6 mgZarembski 1962Moderate
Cornbread1 piece4 mgHarvard 2008Moderate
Corn Syrup (Light)1 tbs0 mgHarvard 2008Low
Corn Syrup (high Fructose)1 tbs1 mgHarvard 2008Low
Corn Pops1 cup1 mgHarvard 2008Low
Corn Grits1 cup97 mgHarvard 2008High
Corn Flour1 cup3 mgHarvard 2008Moderate
Corn Flakes1 cup1 mgHarvard 2008Low
Corn Chex1 cup5 mgHarvard 2008Moderate
Corn Bread1 piece4 mgHarvard 2008Moderate
Corn Bran1 cup0 mgHarvard 2008Low
Corn1/2 cup1 mgHarvard 2008Low
Coriander leaves, raw100 g edible portion of fresh weight47 mgFAO Bangladesh 2014High
Coriander100 g10 mgUSDA 1984Moderate
Complete Wheat Bran3/4 cup34 mgHarvard 2008High
Complete Oat Bran Flakes3/4 cup5 mgHarvard 2008Moderate
Collards1 cup10 mgHarvard 2008Moderate
Coffee, Nescafe powder100 g fresh weight57 mgZarembski 1962High
Coffee, ground, containing 5% chicory, Kardomah (2 g in 100 ml water, infused for 5 min)100 g fresh weight1 mgZarembski 1962Low
Coffee Decaff1 cup2 mgHarvard 2008Moderate
Coffee Creamer1 Tbs0 mgHarvard 2008Low
Coffee1 cup1 mgHarvard 2008Low
Coffee100 g15.4 mgUSDA Dr. DukeHigh
Cod Liver Fish Oil1 tsp0 mgHarvard 2008Low
Cod Liver Oil1 tsp0 mgHarvard 2008Low
Cod, pacific3 oz or 1 fillet0 mgHarvard 2008Low
Cocoa Puffs1 cup3 mgHarvard 2008Moderate
Cocoa Powder4 tsp67 mgHarvard 2008High
Cream Substitute1 tsp0 mgHarvard 2008Low
Cream Sauce, Homemade1 tsp3 mgHarvard 2008Moderate
Cream of Wheat1 tsp18 mgHarvard 2008High
Cream Cheese Low Fat1 oz1 mgHarvard 2008Low
Cream Cheese Fat Free1 oz0 mgHarvard 2008Low
Cream Cheese1 tbs0 mgHarvard 2008Low
Cream1/2 cup2 mgHarvard 2008Moderate
Cranberry Sauce1 cup35 mgHarvard 2008High
Cranberry Almond Crunch (Morning Traditions)3/4 cup15 mgHarvard 2008High
Cracklin’ Oat Bran1 slice5 mgHarvard 2008Moderate
Crispix1 cup1 mgHarvard 2008Low
Cucumber1/4 cucumber1 mgHarvard 2008Low
Custard1 cup1 mgHarvard 2008Low
Custard apple, raw100 g edible portion of fresh weight30 mgHarvard 2008High
Clams, raw3 oz0 mgHarvard 2008Low
Cocoa Krispies3/4 cup11 mgHarvard 2008High
Clam Chowder1 cup13 mgHarvard 2008High
Cinnamon Toast Crunch3/4 cup5 mgHarvard 2008Moderate
Chocolate Syrup2 Tbs38 mgHarvard 2008High
Chocolate Pudding, Instant1/4 box or 1 oz4 mgHarvard 2008Moderate
Chocolate Milk1 cup7 mgHarvard 2008Moderate
Chocolate Chip Cookies (store brand)1 cookie10 mgHarvard 2008Moderate
Chocolate Chip Cookies (Low Fat Only)1 cookie7 mgHarvard 2008Moderate
Chives (Raw)100 g fresh weight1.1 mgZarembski 1962Moderate
Chives1 tsp0 mgHarvard 2008Low
Chinese Parsley, Cilantro, Coriander (Leaf)100 g5 mgUSDA Dr. DukeModerate
Chilli, red, dry100 g edible portion of fresh weight67 mgFAO Bangladesh 2014High
Chilli, green, with seeds, raw100 g edible portion of fresh weight29 mgFAO Bangladesh 2014High
Chilli (chili), green, stir-fried100 g100 mgNUTTAB 2010High
Chicken Soup, Fray Bentos (Canned)100 g fresh weight3 mgZarembski 1962Moderate
Chicken Nuggets6 nuggets3 mgHarvard 2008Moderate
Chili with Beans1 cup24 mgHarvard 2008High
Chili Powder1 tbs7 mgHarvard 2008Moderate
Chickpea, Garbanzo [Chick Pea]100 g2.4 mgUSDA Dr. DukeHigh
Chicken Roll1 package1 mgHarvard 2008Low
Chicken Noodle Soup1 can3 mgHarvard 2008Moderate
Chicken Dog1 dog1 mgHarvard 2008Low
Chicken Liver3 oz0 mgHarvard 2008Low
Chicken (Boiled)100 g fresh weight0.3 mgZarembski 1962Low
Chicken3 oz0 mgHarvard 2008Low
Cherries1 cup3 mgHarvard 2008Moderate
Cheeseburger with bun1 burger & bun13 mgHarvard 2008High
Cheese, Cheshire100 g fresh weight0 mgZarembski 1962Low
Cheerios1 cup8 mgHarvard 2008Moderate
Cheddar Cheese1 slice0 mgHarvard 2008Low
Chayote100 g34 mgUSDA Dr. DukeHigh
Celery, stems (Raw)100 g fresh weight17.5 mgZarembski 1962High
Celery, raw1 stalk3 mgHarvard 2008Moderate
Celery, Cooked1 cup10 mgHarvard 2008Moderate
Cauliflower, Pioneer (Boiled)100 g fresh weight1.1 mgZarembski 1962Moderate
Cauliflower1/2 cup cooked1 mgHarvard 2008Low
Cauliflower100 g6.8 mgUSDA Dr. DukeModerate
Catsup/Ketchup1 packet1 mgHarvard 2008Low
Cassava, Tapioca, Yuca100 g17.1 mgUSDA Dr. DukeVery High
Cashews1 oz or 18 kernels49 mgHarvard 2008High
Cashew nuts, raw100 g edible portion of fresh weight318 mgFAO Bangladesh 2014Very High
Cashew100 g318.4 mgUSDA Dr. DukeVery High
Carrots, raw1/2 lg carrot10 mgHarvard 2008Moderate
Carrots, Autumn King (Boiled)1/2 cup sliced7 mgHarvard 2008Moderate
Carrots, Autumn King (Boiled)100 g fresh weight22.7 mgZarembski 1962High
Carrots, Autumn King (Boiled)100 g fresh weight7.4 mgZarembski 1962Moderate
Carrot, raw100 g edible portion of fresh weight6 mgFAO Bangladesh 2014Moderate
Carrot100 g5.6 mgUSDA Dr. DukeModerate
Carrot Juice1 cup27 mgHarvard 2008High
Carnation Instant Breakfast1 packet1 mgHarvard 2008Low
Cap’n Crunch3/4 cup0 mgHarvard 2008Low
Cantaloupe1/4 melon1 mgHarvard 2008Low
Canned Pineapple1/2 cup24 mgHarvard 2008High
Canned Peaches1/2 cup1 mgHarvard 2008Low
Canned Pears1/2 cup1 mgHarvard 2008Low
Canned Cherries1/2 cup7 mgHarvard 2008Moderate
Candies with Nuts (ex Snickers)2 oz38 mgHarvard 2008High
Cake, sponge100 g fresh weight7.4 mgZarembski 1962Moderate
Cake, fruit100 g fresh weight11.8 mgZarembski 1962High
Cake (store brand)1 piece15 mgHarvard 2008High
Cake (Low Fat Only)1 piece11 mgHarvard 2008High
Cake (homemade)1 piece16 mgHarvard 2008High
Cabbage, winter, January King (Boiled)100 g fresh weight2 mgZarembski 1962Moderate
Cabbage, summer, June Giant (Boiled)100 g fresh weight0.6 mgZarembski 1962Low
Cabbage, spring, Durham early (Boiled)100 g fresh weight1 mgZarembski 1962Low
Cabbage, Red Cabbage, White Cabbage100 g35 mgUSDA Dr. DukeHigh
Cabbage1/2 cup1 mgHarvard 2008Low
Bulgur, cooked1 cup86 mgHarvard 2008High
Buffalo3 oz0 mgHarvard 2008Low
Brussel sprouts, Cambridge Special (Boiled)100 g fresh weight2.1 mgZarembski 1962Moderate
Buckwheat Groats1 cup cooked133 mgHarvard 2008Very High
Brussel Sprouts1/2 cup frozen2 mgHarvard 2008Moderate
Brownies1 oz or 1/2 brownie31 mgHarvard 2008High
Brown Sugar1 cup packed1 mgHarvard 2008Low
Brown Sugar1 cup24 mgHarvard 2008High
Brown Rice Flour1 cup65 mgHarvard 2008High
Broccoli1/2 cup chopped1 mgHarvard 2008Low
Broadbean, Faba Bean, Habas100 g7 mgUSDA Dr. DukeModerate
Brewer’s Yeast1 tbs7 mgHarvard 2008Moderate
Bread, white100 g fresh weight4.9 mgZarembski 1962Moderate
Bran, 40%3/4 cup36 mgHarvard 2008High
Bran, 100%1/3 cup25 mgHarvard 2008High
Bran Muffins (store)1 muffin5 mgHarvard 2008Moderate
Bran Muffins1 muffin5 mgHarvard 2008Moderate
Bran Muffin Low fat1 muffin5 mgHarvard 2008Moderate
Bran Flakes with Raisins, Single Brand1 cup57 mgHarvard 2008High
Bologna1 slice0 mgHarvard 2008Low
Bok Choy (Chinese Cabbage) [Bok Choi, Pak Choy, Pak Choi]1 cup, raw1 mgHarvard 2008Low
Bluefish1 fillet1 mgHarvard 2008Low
Blueberry Muffins1 muffin9 mgHarvard 2008Moderate
Blueberry Morning1/2 cup8 mgHarvard 2008Moderate
Blueberries1/2 cup2 mgHarvard 2008Moderate
Blackberries1/2 cup2 mgHarvard 2008Moderate
Black-currants, Cotswold Cross (Raw)100 g fresh weight4.3 mgZarembski 1962Moderate
Black Pepper1 dash0 mgHarvard 2008Low
Black Gram100 g27.8 mgUSDA Dr. DukeHigh
Black Currant100 g20 mgUSDA Dr. DukeHigh
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 Bean100 g31.2 mgUSDA Dr. DukeHigh
Bitter Melon, Sorosi100 g0.5 mgUSDA Dr. DukeLow
Biscuits, Marie100 g fresh weight4.5 mgZarembski 1962Moderate
Biscuits (plain or buttermilk)1 biscuit6 mgHarvard 2008Moderate
Berry Bust Cheerios1 cup7 mgHarvard 2008Moderate
Ben Nut, Benzolive Tree, Drumstick Tree, Horseradish Tree, Jacinto (Sp.), Moringa, West Indian Ben100 g0-101 mgUSDA Dr. DukeVery High
Bell Pepper, Cherry Pepper, Cone Pepper, Green Pepper, Paprika, Sweet Pepper100 g117.1 mgUSDA Dr. DukeVery High
Beets1/2 cup76 mgHarvard 2008High
Beetroot, Ruby Globe (Boiled)Beetroot, Ruby Globe (Boiled)121 mgZarembski 1962Very High
Bullion Cube (Bullion Cube)1 cube1 mgHarvard 2008Low
Burritos with beans1 burrito17 mgHarvard 2008High
Burritos with beans & meat1 burrito16 mgHarvard 2008High
Butter1 Pat0 mgHarvard 2008Low
Butter, fresh100 g fresh weight0 mgZarembski 1962Low
Butter, Salted1 pat0 mgHarvard 2008Low
Buttermilk1 cup1 mgHarvard 2008Low
Beetroot, fresh, peeled, raw100 g100 mgNUTTAB 2010Very High
Beetroot, fresh, peeled, boiled, drained100 g100 mgNUTTAB 2010Very High
Beet, Beetroot, Garden Beet, Sugar Beet100 g40.4 mgUSDA Dr. DukeHigh
Beer (Regular)1 can4 mgHarvard 2008Moderate
Beer (Light)1 can3 mgHarvard 2008Moderate
Beef, corned, Fray Bentos (Canned)100 g fresh weight0.2 mgZarembski 1962Low
Beef (Roasted)100 g fresh weight0.4 mgZarembski 1962Low
Beans, Summer Runner (Boiled)100 g fresh weight7.2 mgZarembski 1962Moderate
Beans, seeds and pods, raw100 g edible portion of fresh weight25 mgFAO Bangladesh 2014High
Beans, Runner, Mont d’Or (Boiled)100 g fresh weight26.6 mgZarembski 1962High
Beans, French, Guernsey Runner (Boiled)100 g fresh weight22.8 mgZarembski 1962High
Beans, French, Blue Lake (Boiled)100 g fresh weight30.2 mgZarembski 1962High
Basic 41 cup17 mgHarvard 2008High
Barley, whole-grain, raw100 g edible portion of fresh weight2 mgFAO Bangladesh 2014Moderate
Barley Malt Flour1 cup0 mgHarvard 2008Low
Banana, Sagar, ripe, raw100 g edible portion of fresh weight3 mgFAO Bangladesh 2014Moderate
Banana Nut Crunch1 cup25 mgHarvard 2008High
Banana (Raw)100 g fresh weight0.7 mgZarembski 1962Low
Banana1 fruit3 mgHarvard 2008Moderate
Bamboo Shoots1 cup35 mgHarvard 2008High
Baked Potato with Skin1 medium97 mgHarvard 2008High
Bacon, streaky (Fried)100 g fresh weight0.6 mgZarembski 1962Low
Bacon2 slices0 mgHarvard 2008Low
Avocados1 fruit19 mgHarvard 2008High
Aubergine, Eggplant100 g29.1 mgUSDA Dr. DukeHigh
Asparagus (Boiled)100 g fresh weight1.9 mgZarembski 1962Moderate
Asparagus4 spears6 mgHarvard 2008Moderate
Artificial Sweetner [Artificial Sweetener]1 packet1 mgHarvard 2008Low
Artichokes1 small bud5 mgHarvard 2008Moderate
Apricots1 fruit0 mgHarvard 2008Low
Apricot Juice1 cup2 mgHarvard 2008Moderate
Apples, Bramley’s Seedling (Raw)100 g fresh weight1.5 mgZarembski 1962Moderate
Apples1 fruit1 mgHarvard 2008Low
Apple, with skin, raw100 g edible portion of fresh weight10 mgFAO Bangladesh 2014Moderate
Apple Sauce1 cup1 cup2 mgHarvard 2008Moderate
Apple Pie1 piece or 1/8th of pie5 mgHarvard 2008Moderate
Apple Juice6 oz2 mgHarvard 2008Moderate
Apple Cinnamon Cheerios3/4 cup5 mgHarvard 2008Moderate
Apple Butter1 Tbs0 mgHarvard 2008Low
Antelope3 oz0 mgHarvard 2008Low
American Cheese1 slice0 mgHarvard 20Low
Amaranth100 g1090 mgUSDA 1984Very High
Almonds1 oz or 22 kernels122 mgHarvard 2008Very High
Almond100 g407.3 mgUSDA Dr. DukeHigh
All-Purpose Flour1 cup17 mgHarvard 2008High
All-Bran with Extra Fiber1/2 cup11 mgHarvard 2008High
All-Bran Original1/2 cup26 mgHarvard 2008High
All-Bran Buds1/2 cup20 mgHarvard 2008High
Alfalfa Sprouts1/2 cup0 mgHarvard 2008Low
Alaskan King Crab3 oz or 1/2 leg0 mgHarvard 2008Low
FoodApproximate MG AmountOxalate ValueSourceOxalate Level