kidneycop

Oxalate Values for 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.

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 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.