Oxalate Database
Stay Under 100mg Daily
Keep your total oxalate intake below 100mg per day to reduce kidney stone risk. Focus on very low (0-2mg) and low oxalate foods (2-10mg). Always pair moderate oxalate foods with calcium sources.
Ingredient Label Oxalate Scanner
Upload photos of any product's ingredient label to get a full oxalate breakdown
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Showing 428 of 428 foods
Spinach, boiled
Vegetables
547.4mg
1/2 cup
Avoid completely
Spinach, raw
Vegetables
316.2mg
1 cup
Avoid completely
Baked potato (flesh & skin)
Vegetables
91.7mg
one
Avoid completely
Beets, canned
Vegetables
76.4mg
1/2 cup
Avoid completely
Potato, microwaved (skin & flesh)
Vegetables
68mg
one
Avoid completely
Sweet potato, baked
Vegetables
54.2mg
1/2 cup
Limit carefully
French fries, fast food
Vegetables
48.6mg
6 oz
Use with calcium
Soybeans, green, boiled
Vegetables
48mg
1/2 cup
Use with calcium
French fries, sweet potato
Vegetables
37.1mg
6 oz
Use with calcium
French fries, frozen prepared
Vegetables
36.9mg
6 oz
Use with calcium
Tomato paste, canned
Vegetables
24.5mg
1/4 cup
Use with calcium
Brussels sprouts, boiled
Vegetables
17mg
1/2 cup
Use with calcium
Potato salad
Vegetables
16.9mg
1/3 cup
Use with calcium
Sweet potato, canned
Vegetables
14.3mg
1/2 cup
Use with calcium
Green beans, boiled
Vegetables
13.6mg
1/2 cup
Use with calcium
Mashed potatoes
Vegetables
11.6mg
1 cup
Use with calcium
Marinara/spaghetti sauce
Vegetables
10.4mg
1/2 cup
Use with calcium
Pumpkin, canned
Vegetables
8.8mg
1 cup
Good choice
Asparagus, boiled
Vegetables
8.7mg
1/2 cup
Good choice
Carrots, boiled
Vegetables
8.2mg
1/2 cup
Good choice
Celery, raw
Vegetables
7.6mg
1/2 medium
Good choice
Bamboo shoots, canned
Vegetables
6.3mg
1/2 cup
Good choice
Broccoli, boiled
Vegetables
6mg
1/2 cup
Good choice
Collards, boiled
Vegetables
4.9mg
1/2 cup
Good choice
Mixed vegetables, frozen, boiled
Vegetables
4.5mg
1/2 cup
Good choice
Carrots, raw
Vegetables
4.5mg
1/2 large
Good choice
Winter squash, baked
Vegetables
4mg
1/2 cup
Good choice
Tomatoes, red
Vegetables
3.1mg
2 slices
Good choice
Salsa
Vegetables
2.8mg
1/4 cup
Good choice
Peppers, green/red raw
Vegetables
2.2mg
2 rings
Good choice
Onions, raw
Vegetables
2.1mg
one
Good choice
Peppers, green hot chili, canned
Vegetables
2mg
1 oz
Good choice
Mustard greens, boiled
Vegetables
1.9mg
1/2 cup
Safe to eat freely
Cabbage, boiled
Vegetables
1.4mg
1/2 cup
Safe to eat freely
Kale, boiled
Vegetables
1.1mg
1/2 cup
Safe to eat freely
Cucumber with peel, raw
Vegetables
1mg
1/4 cuke
Safe to eat freely
Corn kernels, boiled
Vegetables
0.8mg
1/2 cup
Safe to eat freely
Kale, raw
Vegetables
0.7mg
1 cup
Safe to eat freely
Squash, summer, boiled
Vegetables
0.6mg
1/2 cup
Safe to eat freely
Cauliflower, boiled
Vegetables
0.5mg
1/2 cup
Safe to eat freely
Peas, green, boiled
Vegetables
0.5mg
1/2 cup
Safe to eat freely
Lettuce, iceberg
Vegetables
0.4mg
1 cup
Safe to eat freely
Garlic, raw
Vegetables
0.4mg
1 clove
Safe to eat freely
Garlic, cooked
Vegetables
0.3mg
1 clove
Safe to eat freely
Garlic powder
Vegetables
0.3mg
4 shakes
Safe to eat freely
Lettuce, romaine
Vegetables
0.3mg
1 cup
Safe to eat freely
Arugula, raw
Vegetables
0.3mg
1/2 cup
Safe to eat freely
Waterchestnuts, canned
Vegetables
0.2mg
1/8 cup
Safe to eat freely
Radishes, raw
Vegetables
0.1mg
2 radishes
Safe to eat freely
Lima beans, boiled
Vegetables
0.1mg
1/2 cup
Safe to eat freely
Endive, raw
Vegetables
0.1mg
1 cup
Safe to eat freely
Mushrooms, white raw
Vegetables
0mg
one
Safe to eat freely
Mushrooms, white cooked
Vegetables
0mg
one
Safe to eat freely
Onions, spring or scallions
Vegetables
0mg
one
Safe to eat freely
Dates
Fruits
25.5mg
5 dates
Use with calcium
Oranges, raw
Fruits
23.3mg
one
Use with calcium
Blueberries
Fruits
18.5mg
1/2 cup
Use with calcium
Plums (prunes), dried
Fruits
17.8mg
1/4 cup
Use with calcium
Tangerines, raw
Fruits
15.7mg
one
Use with calcium
Grapefruit, raw
Fruits
13.2mg
1/2 medium
Use with calcium
Pineapple, canned in syrup
Fruits
11.9mg
1/2 cup
Use with calcium
Bananas, raw
Fruits
10.3mg
one
Use with calcium
Avocado
Fruits
9.5mg
1/2 fruit
Good choice
Figs, raw
Fruits
9.3mg
one
Good choice
Pineapple, dried
Fruits
7.9mg
1 ring
Good choice
Mixed dried fruit
Fruits
6.1mg
1/4 cup
Good choice
Pineapple, raw
Fruits
5.2mg
1/2 cup
Good choice
Figs, dried
Fruits
5mg
one
Good choice
Raspberries, raw
Fruits
2.5mg
1/2 cup
Good choice
Raisins
Fruits
2.5mg
1 oz
Good choice
Pears, raw
Fruits
1.8mg
one
Safe to eat freely
Cherries, sweet, raw
Fruits
1.7mg
1/2 cup
Safe to eat freely
Apple juice, unsweetened
Fruits
1.5mg
7 oz
Safe to eat freely
Cantaloupe
Fruits
1.4mg
1/4 melon
Safe to eat freely
Pomegranate juice
Fruits
1.3mg
6 oz
Safe to eat freely
Lemons, raw
Fruits
1.2mg
1/4 lemon
Safe to eat freely
Grapes, seedless
Fruits
1.2mg
1/2 cup
Safe to eat freely
Strawberries, raw
Fruits
1.2mg
1/2 cup
Safe to eat freely
Mango juice
Fruits
1mg
1 cup
Safe to eat freely
Peaches, canned heavy syrup
Fruits
0.9mg
1/2 cup
Safe to eat freely
Lemon juice, raw
Fruits
0.9mg
1 tbsp
Safe to eat freely
Papaya, canned nectar
Fruits
0.8mg
1 cup
Safe to eat freely
Apples, raw with skin
Fruits
0.7mg
one
Safe to eat freely
Apples, raw without skin
Fruits
0.7mg
one
Safe to eat freely
Limes, raw
Fruits
0.7mg
1/8 lime
Safe to eat freely
Prunes, canned in syrup
Fruits
0.6mg
1/2 cup
Safe to eat freely
Watermelon
Fruits
0.6mg
1 slice
Safe to eat freely
Cranberries, dried sweetened
Fruits
0.5mg
1/4 cup
Safe to eat freely
Papayas, raw
Fruits
0.5mg
1/2 medium
Safe to eat freely
Peaches, canned juice packed
Fruits
0.5mg
1/2 cup
Safe to eat freely
Cranberry sauce, canned
Fruits
0.4mg
1/8 cup
Safe to eat freely
Peaches, raw
Fruits
0.4mg
one
Safe to eat freely
Apples, dried
Fruits
0.4mg
1/4 cup
Safe to eat freely
Nectarines, raw
Fruits
0.4mg
one
Safe to eat freely
Apricots, dried
Fruits
0.3mg
5 halves
Safe to eat freely
Mangos, raw
Fruits
0.3mg
1/2 fruit
Safe to eat freely
Cranberries, raw
Fruits
0.3mg
1 cup
Safe to eat freely
Pomegranates, raw
Fruits
0.3mg
1/2 cup
Safe to eat freely
Apricot juice
Fruits
0.2mg
8 oz
Safe to eat freely
Apricots, raw
Fruits
0.1mg
1 fruit
Safe to eat freely
Plums, raw
Fruits
0.1mg
one
Safe to eat freely
Almonds, oil roasted
Nuts & Seeds
72mg
1 oz
Limit carefully
Cashews, oil roasted
Nuts & Seeds
63.5mg
1 oz
Limit carefully
Mixed nuts with peanuts
Nuts & Seeds
45.2mg
1 oz
Use with calcium
Almond butter, salted
Nuts & Seeds
41.6mg
1 tbsp
Use with calcium
Peanuts, oil roasted
Nuts & Seeds
29mg
1 oz
Use with calcium
Peanuts, dry roasted
Nuts & Seeds
28.8mg
1 oz
Use with calcium
Peanut butter, salted
Nuts & Seeds
19.2mg
1 tbsp
Use with calcium
Sesame butter (tahini)
Nuts & Seeds
16.2mg
1 tbsp
Use with calcium
Pecans, oil roasted
Nuts & Seeds
15.7mg
1 oz
Use with calcium
Walnuts
Nuts & Seeds
11.7mg
1 oz
Use with calcium
Pistachios, dry roasted
Nuts & Seeds
9mg
1 oz
Good choice
Sunflower seed kernels, oil roasted
Nuts & Seeds
8mg
1/4 cup
Good choice
Pumpkin & squash seed kernels, dried
Nuts & Seeds
7.7mg
1/4 cup
Good choice
Pumpkin & squash seeds, whole roasted
Nuts & Seeds
4.3mg
1/4 cup
Good choice
Sunflower seed, dried kernels
Nuts & Seeds
2.9mg
1/4 cup
Good choice
Flaxseed, ground
Nuts & Seeds
0.2mg
1 tbsp
Safe to eat freely
Coconut meat, dried
Nuts & Seeds
0.1mg
1 tbsp
Safe to eat freely
Coconut meat, raw
Nuts & Seeds
0.1mg
1/8 cup
Safe to eat freely
Buckwheat groats, roasted
Grains
132.6mg
1 cup
Avoid completely
Wheat berries, cooked
Grains
97.6mg
1 cup
Limit carefully
Bulgur, cooked
Grains
85.9mg
1 cup
Limit carefully
Quinoa, cooked
Grains
54.4mg
1 cup
Limit carefully
Spaghetti, cooked whole wheat
Grains
46.1mg
1 cup
Use with calcium
Raisin bran
Grains
46.1mg
1 cup
Use with calcium
Corn grits, cooked
Grains
45.2mg
1 cup
Use with calcium
Raisin nut bran
Grains
44.8mg
1 cup
Use with calcium
40% bran flakes
Grains
42.7mg
1 cup
Use with calcium
Shredded wheat
Grains
41.8mg
1 1/3 cup
Use with calcium
Uncle Sam cereal
Grains
41.7mg
3/4 cup
Use with calcium
All bran Kelloggs
Grains
34.6mg
2/3 cup
Use with calcium
Frosted miniwheats
Grains
32.9mg
25 biscuits
Use with calcium
Kashi autumn wheat
Grains
32.9mg
32 biscuits
Use with calcium
English muffin, whole wheat
Grains
28.1mg
one
Use with calcium
Great grains cranberry almond
Grains
28.2mg
1 cup
Use with calcium
Oatmeal crisp crunchy almonds
Grains
26.1mg
1 cup
Use with calcium
Weetabix
Grains
24.8mg
3 biscuits
Use with calcium
Great grains crunchy pecan
Grains
23.1mg
3/4 cup
Use with calcium
Oatmeal, multigrain cooked
Grains
21.7mg
1 cup
Use with calcium
Brown rice, cooked
Grains
18.7mg
1 cup
Use with calcium
Great grains raisin date pecan
Grains
18.6mg
3/4 cup
Use with calcium
Bread, multigrain whole grain
Grains
18mg
1 slice
Use with calcium
Cream of wheat, cooked
Grains
17.7mg
1 cup
Use with calcium
Spaghetti, cooked
Grains
16.5mg
1 cup
Use with calcium
Crackers, whole wheat
Grains
15mg
5-6 crackers
Use with calcium
Wheat chex
Grains
15.3mg
1 cup
Use with calcium
Couscous, cooked
Grains
15.1mg
1 cup
Use with calcium
Smart start
Grains
14.9mg
1 1/4 cup
Use with calcium
Krave chocolate
Grains
14.7mg
1 cup
Use with calcium
Bread, whole wheat
Grains
13.6mg
1 slice
Use with calcium
Grape-nuts
Grains
13.7mg
1/2 cup
Use with calcium
100% natural granola
Grains
13mg
2/3 cup
Use with calcium
Fiber one honey clusters
Grains
12.6mg
1 cup
Use with calcium
Fiber one
Grains
12.8mg
2/3 cup
Use with calcium
Oatmeal squares
Grains
12mg
1 cup
Use with calcium
Cracklin oat bran
Grains
11.6mg
3/4 cup
Use with calcium
French toast, homemade
Grains
11.6mg
2 slices
Use with calcium
English muffin, mixed grain
Grains
11.2mg
one
Use with calcium
Basic 4
Grains
11.2mg
1 cup
Use with calcium
Reese's puffs
Grains
10.6mg
1 cup
Use with calcium
Kashi go
Grains
10.7mg
3/4 cup
Use with calcium
Total whole grain
Grains
10.4mg
1 cup
Use with calcium
Tortillas, corn
Grains
10mg
two
Use with calcium
Wheaties
Grains
9.4mg
1 cup
Good choice
Puffed wheat
Grains
9.2mg
1 cup
Good choice
Tortillas, flour
Grains
9mg
two
Good choice
Muffin, bran
Grains
9mg
one
Good choice
Cocoa pebbles
Grains
8.8mg
1 cup
Good choice
English muffin, wheat
Grains
8.7mg
one
Good choice
Special K red berries
Grains
8.2mg
1 cup
Good choice
Cheerios
Grains
7.4mg
1 1/2 cup
Good choice
Wheat germ toasted
Grains
7.5mg
1 tbsp
Good choice
English muffin, plain
Grains
7.3mg
one
Good choice
Special K
Grains
7.3mg
1 1/4 cup
Good choice
Croissants
Grains
7.6mg
one
Good choice
Cinnamon toast crunch
Grains
7.2mg
1 cup
Good choice
Buns, cinnamon frosted
Grains
7.2mg
1 roll
Good choice
Honey bunches of oats w/almonds
Grains
7.1mg
1 cup
Good choice
Muffin, blueberry
Grains
7mg
one
Good choice
Kashi heart to heart
Grains
6.7mg
1 cup
Good choice
Cheerios honey nut
Grains
6.6mg
1 cup
Good choice
Cocoa puffs
Grains
6.4mg
1 cup
Good choice
Bread, oat whole
Grains
6.4mg
1 slice
Good choice
Bread, rye
Grains
6.3mg
1 slice
Good choice
Snack bar, mix of granola
Grains
6.1mg
one
Good choice
Cookie, chocolate chip dough
Grains
6mg
1 cookie
Good choice
Cookie, home prepared
Grains
6mg
1 cookie
Good choice
Lucky charms
Grains
5.5mg
1 cup
Good choice
Cracker, multigrain
Grains
5.5mg
5-6 crackers
Good choice
Cheerios multigrain
Grains
5.1mg
1 1/3 cup
Good choice
Cracker, regular refined
Grains
5.1mg
5-6 crackers
Good choice
Corn chex
Grains
4.9mg
1 1/4 cup
Good choice
Pie, apple commercial
Grains
4.6mg
1 slice
Good choice
Donut, cake & yeast
Grains
4.4mg
one
Good choice
Bread, white
Grains
4.4mg
1 slice
Good choice
Froot loops
Grains
4.1mg
1 1/3 cup
Good choice
Honey bunches of oats, honey
Grains
4mg
1 cup
Good choice
Oat life
Grains
4mg
1 cup
Good choice
Cornbread or corn muffin
Grains
3.7mg
1 piece
Good choice
Snack cakes, crème-filled
Grains
3.6mg
one
Good choice
White rice, cooked
Grains
3.8mg
1 cup
Good choice
Rice chex
Grains
3.5mg
1 1/3 cup
Good choice
Bread, wheat
Grains
3.2mg
1 slice
Good choice
Rice krispies
Grains
3.1mg
1 1/2 cup
Good choice
Danish, cinnamon roll
Grains
2.6mg
one
Good choice
Crispix
Grains
2.3mg
1 1/3 cup
Good choice
Puffed rice
Grains
1.8mg
1 cup
Safe to eat freely
Cap'n crunch
Grains
1.6mg
1 cup
Safe to eat freely
Biscuit
Grains
13.5mg
one
Use with calcium
Roll, reduced fat sweet
Grains
13.5mg
one
Use with calcium
Frosted flakes
Grains
1mg
1 cup
Safe to eat freely
Corn flakes
Grains
0.8mg
1 1/2 cup
Safe to eat freely
Corn pops
Grains
0.5mg
1 1/3 cup
Safe to eat freely
Barley, cooked pearled
Grains
0mg
1 cup
Safe to eat freely
Oat bran, raw
Grains
0mg
1/2 cup
Safe to eat freely
Oatmeal, instant sweetened
Grains
0mg
2/3 cup
Safe to eat freely
Oats, cooked
Grains
0mg
1 cup
Safe to eat freely
Cake, commercial yellow
Grains
19.3mg
1 slice
Use with calcium
Cake, home-baked
Grains
11.9mg
1 slice
Use with calcium
Brownie, ready-to-eat
Grains
33.9mg
one
Use with calcium
Brownie, home-made
Grains
31mg
one
Use with calcium
Cookie, commercial
Grains
7mg
1 cookie
Good choice
Burger, plant-based
Protein
57.9mg
1 patty
Limit carefully
Beans, baked canned
Protein
57.5mg
1/2 cup
Limit carefully
Beans, refried canned
Protein
59.6mg
1/2 cup
Limit carefully
Hummus, commercial
Protein
39.1mg
1/4 cup
Use with calcium
Burger, soy
Protein
11.9mg
3.5 oz
Use with calcium
Tofu, soft
Protein
10.6mg
3.5 oz
Use with calcium
Beans, black boiled
Protein
10.5mg
1/2 cup
Use with calcium
Beans, red kidney boiled
Protein
9.9mg
1/2 cup
Good choice
Burger, vegetable
Protein
5mg
one
Good choice
Lentils, boiled
Protein
2.4mg
1/2 cup
Good choice
Sausage, cooked pork & beef
Protein
1.8mg
2 ounces
Safe to eat freely
Tuna, light in oil
Protein
2.8mg
3.5 oz
Good choice
Turkey sausage, cooked
Protein
3.5mg
one
Good choice
Turkey hot dog
Protein
2.5mg
one
Good choice
Chicken sausage
Protein
1.8mg
one
Safe to eat freely
Salmon, sockeye canned
Protein
1.6mg
4 oz
Safe to eat freely
Tuna, light in water
Protein
1.5mg
3.5 oz
Safe to eat freely
Bluefish, cooked
Protein
1.2mg
4 oz
Safe to eat freely
Bologna, beef and pork
Protein
0.8mg
2 slices
Safe to eat freely
Herring, cooked
Protein
0.7mg
4 oz
Safe to eat freely
Beef hot dog
Protein
0.7mg
one
Safe to eat freely
Ham, canned
Protein
0.7mg
5 oz
Safe to eat freely
Tuna, yellowfin cooked
Protein
0.6mg
4 oz
Safe to eat freely
Beef, frankfurter low-fat
Protein
0.6mg
one
Safe to eat freely
Bacon, broiled or fried
Protein
0.5mg
2 slices
Safe to eat freely
Clams, raw
Protein
0.5mg
1 pint
Safe to eat freely
Tuna, white oil canned
Protein
0.4mg
3.5 oz
Safe to eat freely
Tuna, white water canned
Protein
0.4mg
3.5 oz
Safe to eat freely
Sardines, Atlantic in oil
Protein
0.3mg
4 oz
Safe to eat freely
Sardines, Pacific tomato sauce
Protein
0.3mg
4 oz
Safe to eat freely
Salmon, pink canned
Protein
0.3mg
4 oz
Safe to eat freely
Salmon, sockeye cooked
Protein
0.3mg
4 oz
Safe to eat freely
Flounder & sole, cooked
Protein
0.2mg
4 oz
Safe to eat freely
Beef patty, 80% lean
Protein
0.2mg
3 oz
Safe to eat freely
Chicken (meat & skin)
Protein
0.2mg
3 oz
Safe to eat freely
Chicken thighs, wings, legs
Protein
0.2mg
2 pieces
Safe to eat freely
Turkey breast meat & skin
Protein
0.2mg
3 oz
Safe to eat freely
Salmon, pink cooked
Protein
0.2mg
4 oz
Safe to eat freely
Salmon, Atlantic farmed
Protein
0.2mg
4 oz
Safe to eat freely
Salmon, chum cooked
Protein
0.2mg
4 oz
Safe to eat freely
Swordfish, cooked
Protein
0.2mg
4 oz
Safe to eat freely
Beef patty, 85% lean
Protein
0.1mg
3 oz
Safe to eat freely
Beef patty, 93% lean
Protein
0.1mg
3 oz
Safe to eat freely
Beef liver, pan fried
Protein
0.1mg
4 oz
Safe to eat freely
Beef, top cuts 0-1/8 fat
Protein
0.1mg
5 oz
Safe to eat freely
Pork loin/chops, broiled
Protein
0.1mg
5 oz
Safe to eat freely
Shrimp, cooked
Protein
0.1mg
3 oz
Safe to eat freely
Catfish, farmed cooked
Protein
0.1mg
4 oz
Safe to eat freely
Clam, mixed species cooked
Protein
0.1mg
3 oz
Safe to eat freely
Haddock, cooked
Protein
0.1mg
4 oz
Safe to eat freely
Halibut, cooked
Protein
0.1mg
4 oz
Safe to eat freely
Oysters, farmed cooked
Protein
0.1mg
3 oz
Safe to eat freely
Oysters, wild raw
Protein
0.1mg
6 medium
Safe to eat freely
Chicken liver, simmered
Protein
0.1mg
1 oz
Safe to eat freely
Chicken breast, deli
Protein
0.1mg
3 oz
Safe to eat freely
Cod, Atlantic cooked
Protein
0mg
4 oz
Safe to eat freely
Cod, Pacific cooked
Protein
0mg
4 oz
Safe to eat freely
Mackerel, cooked
Protein
0mg
4 oz
Safe to eat freely
Pollock, cooked
Protein
0mg
4 oz
Safe to eat freely
Tilapia, cooked
Protein
0mg
4 oz
Safe to eat freely
Tilapia, farmed cooked
Protein
0mg
4 oz
Safe to eat freely
Chicken, roasted meat
Protein
0mg
3 oz
Safe to eat freely
Turkey meat, roasted
Protein
0mg
3 oz
Safe to eat freely
Turkey, ground cooked
Protein
0mg
3 oz
Safe to eat freely
Turkey breast, cooked
Protein
0mg
3 oz
Safe to eat freely
Bacon, turkey microwaved
Protein
0mg
2 slices
Safe to eat freely
Egg, raw whole
Protein
0mg
one
Safe to eat freely
Egg, yolk raw
Protein
0mg
one
Safe to eat freely
Egg beaters
Protein
0mg
1/4 cup
Safe to eat freely
Eggs, omega 3
Protein
0mg
one
Safe to eat freely
Fish portions/sticks, frozen
Protein
5.2mg
3 oz
Good choice
Almond milk
Dairy
27.1mg
8 oz
Use with calcium
Soymilk, fortified
Dairy
9.6mg
8 oz
Good choice
Whey powder high protein
Dairy
1.5mg
1 scoop
Safe to eat freely
Yogurt, lowfat fruited
Dairy
1.2mg
6 oz
Safe to eat freely
Yogurt, Greek fruit whole milk
Dairy
1mg
6 oz
Safe to eat freely
Ice cream, vanilla
Dairy
1mg
1 cup
Safe to eat freely
Yogurt, frozen lowfat
Dairy
0.9mg
1 cup
Safe to eat freely
Yogurt, Greek Chobani
Dairy
0.9mg
5.3 oz
Safe to eat freely
Cottage cheese, nonfat
Dairy
0.8mg
1/2 cup
Safe to eat freely
Yogurt, nonfat with fruit
Dairy
0.8mg
6 oz
Safe to eat freely
Yogurt, Greek plain whole milk
Dairy
0.8mg
6 oz
Safe to eat freely
Yogurt, whole fruit
Dairy
0.8mg
6 oz
Safe to eat freely
Yogurt, plain lowfat
Dairy
0.7mg
6 oz
Safe to eat freely
Milk, 2%
Dairy
0.7mg
8 oz
Safe to eat freely
Milk, skim
Dairy
0.7mg
8 oz
Safe to eat freely
Nonfat light fruit yogurt
Dairy
0.7mg
6 oz
Safe to eat freely
Buttermilk, lowfat
Dairy
0.7mg
1 cup
Safe to eat freely
Ice cream, light vanilla
Dairy
0.6mg
1 cup
Safe to eat freely
Yogurt, Greek plain nonfat
Dairy
0.6mg
5.3 oz
Safe to eat freely
Yogurt, Greek light
Dairy
0.6mg
5.3 oz
Safe to eat freely
Milk, 1%
Dairy
0.5mg
8 oz
Safe to eat freely
Milk, whole
Dairy
0.5mg
8 oz
Safe to eat freely
Yogurt, plain whole milk
Dairy
0.5mg
6 oz
Safe to eat freely
Yogurt, Greek frozen
Dairy
0.5mg
1 bar
Safe to eat freely
Cheese, American processed
Dairy
0.3mg
1 oz
Safe to eat freely
Cheese, cheddar/colby lowfat
Dairy
0.3mg
1 oz
Safe to eat freely
Cheese, American nonfat
Dairy
0.2mg
1 slice
Safe to eat freely
Cream cheese, fat free
Dairy
0.2mg
1 oz
Safe to eat freely
Cream cheese
Dairy
0.1mg
1 oz
Safe to eat freely
Cheese, cheddar
Dairy
0.1mg
1 oz
Safe to eat freely
Cottage cheese
Dairy
0.1mg
1/2 cup
Safe to eat freely
Cheese, mozzarella part skim
Dairy
0.1mg
1 oz
Safe to eat freely
Cheese, mozzarella whole milk
Dairy
0.1mg
1 oz
Safe to eat freely
Cheese, neufchatel
Dairy
0.1mg
1 oz
Safe to eat freely
Sour cream
Dairy
0.1mg
1 tbsp
Safe to eat freely
Coffeemate, powdered/liquid
Dairy
0.1mg
1 tbsp
Safe to eat freely
Cottage cheese, lowfat
Dairy
0mg
1/2 cup
Safe to eat freely
Cream, fluid light
Dairy
0mg
1 tbsp
Safe to eat freely
Butter, salted
Dairy
0mg
1 tsp
Safe to eat freely
Sherbert, orange
Dairy
0mg
1 cup
Safe to eat freely
Whipped topping
Dairy
0mg
2 tbsp
Safe to eat freely
Plant-based milk (excl soy/almond)
Dairy
0.2mg
1 cup
Safe to eat freely
Miso soup
Beverages
58.3mg
1 cup
Limit carefully
Slim fast
Beverages
36.7mg
11 oz
Use with calcium
Carrot juice, canned
Beverages
28.3mg
1 cup
Use with calcium
Lemonade, frozen from concentrate
Beverages
22.3mg
12 oz
Use with calcium
Boost
Beverages
21.1mg
8 oz
Use with calcium
Vegetable juice, canned
Beverages
13.7mg
6 oz
Use with calcium
Coffee drinks (cappuccino/latte)
Beverages
13mg
12 oz
Use with calcium
Ensure plus nutrition shake
Beverages
12.3mg
8 oz
Use with calcium
Tomato juice, canned
Beverages
10.7mg
6 oz
Use with calcium
Tea, diet iced ready to drink
Beverages
9.6mg
12 oz
Good choice
Fruit smoothie
Beverages
9.3mg
16 oz
Good choice
Carnation instant breakfast
Beverages
7.3mg
8 oz
Good choice
Tea, brewed
Beverages
6.4mg
8 oz
Good choice
Tea, unsweetened green
Beverages
6.4mg
1 cup
Good choice
Citrus juice from frozen
Beverages
4.5mg
12 oz
Good choice
Beer regular/light/hard cider
Beverages
3.9mg
12 oz
Good choice
Grape juice, canned
Beverages
2.4mg
6 oz
Good choice
Coffee, prepared instant decaf
Beverages
2.2mg
8 oz
Good choice
Grapefruit juice
Beverages
2.2mg
6 oz
Good choice
Ensure nutritional supplement
Beverages
2mg
8 oz
Safe to eat freely
Pineapple juice, canned
Beverages
1.9mg
6 oz
Safe to eat freely
Coffee, brewed
Beverages
1.7mg
8 oz
Safe to eat freely
Cranberry cocktail bottled
Beverages
1.7mg
6 oz
Safe to eat freely
Lemonade, low calorie
Beverages
1.4mg
12 oz
Safe to eat freely
Wine, red
Beverages
1.2mg
5 oz
Safe to eat freely
Orange juice, chilled
Beverages
1.1mg
6 oz
Safe to eat freely
Orange juice, frozen prepared
Beverages
1.1mg
6 oz
Safe to eat freely
Tea, instant lemon powder
Beverages
0.5mg
4.5 tsp dry
Safe to eat freely
Diet soda no caffeine
Beverages
0.4mg
12 oz
Safe to eat freely
Diet soda with caffeine
Beverages
0.4mg
12 oz
Safe to eat freely
Carbonated beverage with sugar
Beverages
0.4mg
12 oz
Safe to eat freely
Wine, white
Beverages
0.3mg
5 oz
Safe to eat freely
Cola, caffeinated
Beverages
0mg
12 oz
Safe to eat freely
Energy drink Red Bull
Beverages
0mg
8.3 oz
Safe to eat freely
Red Bull sugar free
Beverages
0mg
8.3 oz
Safe to eat freely
Gatorade
Beverages
0mg
12 oz
Safe to eat freely
Powerade zero
Beverages
0mg
12 oz
Safe to eat freely
Vitamin water, sugared
Beverages
0mg
8 oz
Safe to eat freely
Vitamin water, sugar-free
Beverages
0mg
8oz
Safe to eat freely
Water, tap
Beverages
0mg
8 oz
Safe to eat freely
Spirits & cocktails
Beverages
0mg
1 shot
Safe to eat freely
Chocolate, dark bar
Other
67.7mg
1 1/2 oz
Limit carefully
Candy bar
Other
35.4mg
2 oz
Use with calcium
Macaroni and cheese
Other
15.3mg
1 cup
Use with calcium
Jell-O chocolate pudding
Other
13.6mg
1 snack cup
Use with calcium
Chowder, clam canned
Other
13.6mg
1 cup
Use with calcium
Soup, tomato canned
Other
9mg
1 cup
Good choice
Pizza, restaurant & frozen
Other
8.5mg
2 slices
Good choice
Candies, milk chocolate
Other
7mg
1 1/2 oz
Good choice
Pretzels, plain hard
Other
6.9mg
1.5 oz
Good choice
Soup, lentil
Other
16.8mg
1/2 cup
Use with calcium
Popcorn, ready to eat
Other
4.9mg
3 cups
Good choice
Meat lasagna
Other
45.7mg
1 piece
Use with calcium
Popcorn, air popped
Other
3.5mg
3 cups
Good choice
Soy sauce
Other
2.9mg
1 tbsp
Good choice
Barbecue sauce
Other
2.3mg
2 tbsp
Good choice
Soup, cream of mushroom
Other
1.5mg
1 cup
Safe to eat freely
Ketchup
Other
1.5mg
1 tbsp
Safe to eat freely
Potato chips
Other
12.1mg
1 oz
Use with calcium
Potato chips, light
Other
12.2mg
1 oz
Use with calcium
Potato chips, baked
Other
19.3mg
1 oz
Use with calcium
Potato/tortilla chip combo
Other
11.8mg
1 oz
Use with calcium
Corn chips, tortilla
Other
7.1mg
1 oz
Good choice
Bars, energy
Other
10.6mg
one
Use with calcium
Bars, high protein
Other
20.1mg
one
Use with calcium
Mustard, yellow
Other
0.6mg
1 tsp
Safe to eat freely
Jell-O vanilla pudding
Other
0.5mg
1 snack cup
Safe to eat freely
Jams and preserves
Other
0.5mg
1 tbsp
Safe to eat freely
Syrup, pancake
Other
0.5mg
1 tbsp
Safe to eat freely
Jello, prepared from packet
Other
0.3mg
1/2 cup
Safe to eat freely
Molasses
Other
0.1mg
1 tbsp
Safe to eat freely
Sugar, granulated
Other
0mg
1 tsp
Safe to eat freely
Mayonnaise
Other
0mg
1 tbsp
Safe to eat freely
Mayonnaise, low fat
Other
0mg
1 tbsp
Safe to eat freely
Mayonnaise, olive oil
Other
0mg
1 tbsp
Safe to eat freely
Salad dressing, ranch regular
Other
0.1mg
1.5 tbsp
Safe to eat freely
Salad dressing, ranch lite
Other
0.2mg
1.5 tbsp
Safe to eat freely
Salad dressing, ranch fat free
Other
0.4mg
1.5 tbsp
Safe to eat freely
Salad dressing, Italian
Other
0.4mg
1.5 tbsp
Safe to eat freely
Salad dressing, Italian regular
Other
0.2mg
1.5 tbsp
Safe to eat freely
Salad dressing, Italian lite
Other
0.2mg
1.5 tbsp
Safe to eat freely
Salad dressing, Italian fat free
Other
0.2mg
1.5 tbsp
Safe to eat freely
Salad dressing, oil & vinegar
Other
0.5mg
1.5 tbsp
Safe to eat freely
Candies, non-chocolate
Other
0mg
1 oz
Safe to eat freely
Aspartame (Equal)
Other
0mg
1 packet
Safe to eat freely
Saccharin
Other
0mg
1 packet
Safe to eat freely
Stevia
Other
0mg
1 packet
Safe to eat freely
Sucralose (Splenda)
Other
0mg
1 packet
Safe to eat freely
Truvia
Other
0mg
1 packet
Safe to eat freely
Pickles, cucumber sweet
Other
1mg
one
Safe to eat freely
Parsley, raw
Other
0.9mg
1 tbsp
Safe to eat freely
Seaweed
Other
0.7mg
1/2 cup
Safe to eat freely
Beans, navy canned
Other
96.3mg
1/2 cup
Limit carefully
Important Tips
Pair with Calcium: Always eat moderate-high oxalate foods with calcium-rich foods (dairy, fortified plant milk). Calcium binds oxalate in your gut.
Cooking Matters: Boiling can reduce oxalate content by up to 30-87% in some vegetables. Drain the water after cooking.
Stay Hydrated: Drink 10-12 glasses of water daily. This dilutes oxalate in your urine and prevents stone formation.
Avoid High-Oxalate Foods: Never eat spinach, almonds, cashews, peanuts, beets, rhubarb, chocolate, or most nuts if you're at risk for kidney stones.