Oxalate reference

Oxalate in food, and what the number is actually worth

Milligrams of oxalate per 100 g and per serving for 724 foods, as published by the Oxalosis and Hyperoxaluria Foundation. The figures are here because people look for them. What they will not do is tell you what to eat, and the second half of this page is about why.

Before the table

Oxalate in a plant is not a fixed property of that plant. It moves with variety, ripeness, soil, season and how the food was cooked — boiling leaches a good deal of it into the water, which is then poured away. Two reputable tables can give the same vegetable different numbers and both be honestly reported. Treat every figure below as the right order of magnitude, not a measurement of the thing in your kitchen.

What you absorb is not what you ate. Oxalate absorption depends on the dose and on what was on the plate with it — calcium eaten in the same meal binds oxalate in the gut so that it leaves in the stool instead of the urine. That is why guideline advice for calcium oxalate stones is to keep calcium intake normal and eat it with meals, and why a table of food values cannot be converted into a stone risk.

There is no daily total on this page. The OHF publishes bands per serving, not an allowance, and what any individual should aim for depends on their stone chemistry and their own testing. If you have been given a target, that target wins over anything here.

Why a low-oxalate list is the wrong tool for planning a diet · Why calcium belongs with the meal, not off the plate

How the bands work

very high: 300 mg or more per serving · 11 foods
high: 100–299 mg per serving · 23 foods
moderate: 25–99 mg per serving · 133 foods
low: under 25 mg per serving · 557 foods

Bands are per serving as the OHF lists it, so a food can be high per 100 g and low in the portion anybody actually eats — and the reverse.

Foods with a page of their own

83 foods have a page carrying every preparation measured, the whole of their category ranked beside them, and the thing that is peculiar to that food. They are the ones people search for. Everything else is in the table below.

The figures

Find a food

Food	Band	mg per 100 g	Serving	mg per serving
Swiss Chard, Red, raw	very high	1167	1 cup	420
Rhubarb, raw	very high	1060	1 cup, diced	1293
Mangold or Spinach beet	very high	874	1/2 cup	590
Juice, Star Fruit, Sour (Homemade)	very high	829	1 cup	1990
Sorrel, raw	very high	779	1 cup, chopped	405
Swiss Chard, Red or green, boiled and steamed	very high	679	1/2 cup, chopped	594
Rhubarb, stewed or canned	very high	666	1/2 cup	799
Sorrel, boiled 15 min	very high	582	1/2 cup, chopped	303
Spinach, fresh or frozen, boiled or steamed	very high	567	1/2 cup	493
Juice, Star Fruit, Sweet (Homemade)	very high	202	1 cup	485
Juice, Nectar, Rhubarb	very high	198	1 cup	496
Seeds, Sesame, whole dried	high	3800	1 tsp	114
Beet Powder, Frontier Co-op	high	997	1 tbsp	100
Swiss Chard, Green, raw	high	657	1 cup	237
Taro Leaves, Giant and Elephant Ears, Raw	high	652	1 cup	183
Purslane, leaves	high	621	1 cup	248
Flour, Almond Meal, Trader Joes	high	519	1/4 cup	197
Good King Henry, stems, buds or leaves, raw	high	475	1/2 cup	228
Huazontle (Aztec broccoli)	high	438	1/2 cup	263
Crackers and Snack Foods, Sesame Wheat Crackers, Sesmark Sesame Thins	high	384	8 crackers	115
Nuts, Almond, raw or dry roasted	high	369	1/4 cup	107
Swiss Chard, Green, boiled	high	335	1/2 cup chopped	293
Condiments, Mole Sauce (Mexican), Red	high	321	2 Tbsp	103
Star Fruit or Carambola, raw	high	295	1 medium fruit	269
Good King Henry, stems, buds or leaves, boiled	high	245	1/2 cup	110
Cereal, All-Bran, Kellogg's	high	166	1 cup	103
Nopal (Prickly Pear), Raw	high	152	1 cup	226
Cactus, Nopal (Prickly Pear), Raw	high	152	1 cup	131
Sweet Potato, Orange, baked or boiled with or without skin	high	126	1/2 cup	158
Cereals, Buckwheat	high	123	1/2 cup	105
Pasta, Fettuccine, Organic Spinach Fettuccine, Cooked 10 min	high	98	1 cup cooked	109
Berries, Elderberries, raw, black	high	72	1 cup	105
Milk, plant-based, Almond Milk, Homemade (160g Almonds = 2 cups milk)	high	68	1 cup	165
Juice, Beetroot	high	66	1 cup	164
Herbs and Spices Lemon Myrtle, dried, ground	moderate	2853	1 tsp	49
Slippery Elm Bark	moderate	2432	1 tsp	36
Herbs and Spices, Turmeric	moderate	2107	1 tsp	46
Herbs and Spices, Cloves, dried, ground	moderate	2001	1 tsp	42
Milk Thistle, Seed Powder	moderate	1802	1 tsp	90
Seeds, Poppy, McCormick	moderate	1620	1 tsp	45
Milk Thistle, Seed	moderate	1517	1 tsp	46
Herbs and Spices, Cinnamon, ground	moderate	1072	1 tsp	25
Cocoa or Cacao Powder, Dark Chocolate (Not Dutch Process)	moderate	656	2 tbsp	79
Seeds, Chia, Bob's Red Mill	moderate	470	1 Tbsp	61
Meat Substitutes, Textured Vegetable Protein (TVP)	moderate	320	1/2 cup	77
Berries, Elderberries, dried	moderate	316	2 tbsp	51
Fiber and Spice, Supplement, Balance of Nature	moderate	309	2 scoops	53
Flour, Amaranth	moderate	283	1/4 cup	74
Flour, Buckwheat	moderate	280	1/4 cup	84
Condiments, Tahini, made from dry roasted sesame seeds, Joyva	moderate	273	1 Tbsp	41
Crackers, Stone-ground 7 Grain Crackers, Kashi	moderate	270	4 crackers	76
Nuts, Cashew, raw or roasted	moderate	249	1/4 cup	72
Seeds, Saviseed (sacha inchi seeds)	moderate	247	1/4 cup	72
Condiments, Mole Sauce (Mexican), Almond	moderate	245	2 Tbsp	78
Cactus, or Nopal (Prickly Pear), boiled	moderate	232	1 leaf	67
Candy, Dark Chocolate, bar or chips	moderate	232	1 oz	65
Flour, Teff, Brown	moderate	222	1/4 cup	75
Chips, Sweet Potato Chips, Terra	moderate	219	1 oz	37
Nuts, Cashew, Butter	moderate	218	2 Tbsp	63
Hot Chocolate, Dark Chocolate Mix	moderate	213	3 tbsp	66
Grain, Bran, Wheat	moderate	207	1/4 up	30
Crackers, Soybean Crackers	moderate	204	1 oz	57
Chips, Banana	moderate	203	13 pieces	61
Grain, Bran, Rice	moderate	200	1/4 cup	60
Flour, Teff, Ivory	moderate	193	1/4 cup	66
Nuts, Pine, raw or roasted	moderate	185	1/4 cup	54
Cereal, Special K, Protein Plus, formerly Low Carb	moderate	184	1 cup	62
Nuts, Brazil Nuts, raw or roasted	moderate	181	1/4 cup	52
Nuts, Hazelnut or filberts, Raw	moderate	181	1/4 cup	53
Roselle (Red Sorrel - Hibiscus Sabdariffa)	moderate	166	1 cup (edible parts)	95
Seeds, Papaya	moderate	154	2 Tbsp	31
Grain, Amaranth, uncooked	moderate	151	1/4 cup	73
Condiments, Mole Sauce (Mexican), Green	moderate	147	2 Tbsp	47
Cereal, Bran Flakes	moderate	141	1 cup	51
Candy, Truffles, Dark Chocolate (See's)	moderate	140	1 candy	28
Chips, Plantain, Inka Crops	moderate	140	1 oz	39
Flour, Soy, Arrowhead Mills	moderate	135	1/4 cup	28
Nuts, Peanuts, roasted	moderate	131	1/4 cup	38
Nuts, Peanut Butter, Creamy or Chunky	moderate	125	2 Tbsp	36
Legumes, Refried beans	moderate	124	1/2 cup	99
Crackers, Sesame Crackers, Multiple Brands	moderate	122	1 oz	34
Nopal (Prickly Pear), cooked	moderate	116	1/2 cup	87
Candy, Milk Chocolate, bar or chips	moderate	115	1 oz	32
Bread, Organic Seeds and Grains (High seed content, any grain)	moderate	112	1 slice	42
Algae, dried	moderate	109	1 oz	30
Legumes, Beans, Flor de Mayo	moderate	107	1/2 cup	96
Bars, Peanut butter, Crunchy, Clif	moderate	106	1 bar	72
Meat Substitutes, Meatless Burgers, Boca	moderate	105	1 burger	75
Hemp, Bob's Red Mill	moderate	104	1/4 cup	32
Okra, Boiled, simmered 5 mins	moderate	101	1/2 cup	56
Cereal, Weetabix	moderate	90	2 biscuits	31
Four, Arrowroot Starch	moderate	89	1/4 cup	28
Legumes, Beans, Cannellini	moderate	89	1/2 cup	79
Bitter Gourd (Bitter Melon), Wok-fried	moderate	88	1/2 cup	41
Bitter Gourd (Bitter Melon), Fresh	moderate	86	1 cup	80
Cereal, Shredded Wheat, Post	moderate	80	2 biscuits	41
Breakfast sandwich: Jimmy Dean Eggwich - Bacon, spinach, onion & parmesan	moderate	80	1 item	88
Cereal, Chex, Wheat, General Mills	moderate	78	1 cup	46
Meat Substitutes, Meatless Breakfast Patties, Boca	moderate	78	1 patty	30
Legumes, Beans, Pink, dried, boiled	moderate	76	1/2 cup	64
Legumes, Beans, Great Northern, dried, boiled	moderate	75	1/2 cup	67
Guava	moderate	70	1 medium	83
Yam, flesh only, baked	moderate	68	1/2 cup	68
Cereal, Fiber One, General Mills	moderate	63	1 cup	34
Cereal, Honey Toasted Oats, Kashi	moderate	63	1 cup	25
Eggplant, raw, boiled, baked or roasted	moderate	62	1/2 cup	26
Grain, Quinoa, cooked	moderate	61	1/2 cup, cooked	55
Legumes, Beans, White, dried, boiled	moderate	61	1/2 cup	55
Tempeh, Organic, Lightlife	moderate	61	1/2 cup	50
Legumes, Beans, Black or Turtle, dried, boiled	moderate	60	1/2 cup	51
Meat Substitutes, Black Bean Patty, Morningstar Farms	moderate	60	1 burger	40
Beets, boiled, steamed or pickled	moderate	57	1/2 cup	48
Cereal, Grape-Nuts Flakes, Post	moderate	57	1 cup	25
Legumes, Beans, Navy, dried & boiled or canned	moderate	56	1/2 cup	53
Legumes, Tempeh	moderate	48	1/2 cup	40
Berries, Huckleberries, fresh	moderate	47	1/2 cup	39
Cereal, Meuslix	moderate	46	1 cup	64
Prunes, pitted, Sunsweet	moderate	45	1/4 cup	30
Legumes, Beans, Soy, dried, boiled	moderate	45	1/2 cup	39
Candy, 3 Musketeers, Mars	moderate	44	1 bar	27
Potatoes, Fingerling, White or Red, boiled	moderate	42	1/2 cup	32
Sweet Potato, Orange, baked, boiled, or canned without skin	moderate	42	1/2 cup mashed	56
Tangelo, Raw, Medium	moderate	39	1 medium fruit	79
Legumes, Beans, Anasazi, dried & boiled or canned	moderate	39	1/2 cup	47
Brand	moderate	39	6 oz	66
Meat Substitutes, Grillers, Morningstar Farms	moderate	39	1 burger	25
Hearts of Palm, whole, Haddon House	moderate	37	1/2 cup	30
Cereal, Millet, Whole, cooked	moderate	37	1/2 cup	32
Meat Substitutes, Meatless Chicken Patties, Boca	moderate	37	1 patty	26
Kiwi, fresh, raw	moderate	36	1 medium w/out skin	27
Pasta, Tri Color Rotini, Cooked 11 min	moderate	36	1 cup cooked	52
Legumes, Beans, Pinto, dried, boiled	moderate	34	1/2 cup	29
Potato, White, deep fried	moderate	32	1/2 cup	36
Legumes, Beans, Red, Chili, small, dried, boiled	moderate	32	1/2 cup	29
Legumes, Peas, Sugar Snap	moderate	32	1/2 cup	26
Berries, Blackberries, fresh	moderate	31	1 cup	45
Legumes, Beans, Red, small, dried, boiled	moderate	30	1/2 cup	28
Fries, French (Multiple Fast-Food Restaurants)	moderate	30	1 small serving	30
Juice, Bitter Gourd/Bitter Melon	moderate	27	1 cup	68
Celery, raw, stem only, diced	moderate	25	1 cup	30
Pasta, Wheat, Whole wheat varieties, Cooked & drained	moderate	25	1 cup	31
Basil Wraps, Blue Mountain Organic	moderate	25	1 cup	60
Soup, 15 Bean Soup	moderate	25	1 cup	40
Carrots, raw	moderate	24	1 cup, grated	30
Bamboo shoots	moderate	23	1 cup	35
Berries, Gooseberries, raw, red and green	moderate	22	1 cup	33
Frozen Meals, Lean Cuisine, Stouffers, All Chicken Entrees	moderate	22	1 meal	55
Soup, Chili with Beans	moderate	22	1 cup	51
Yogurt, plant-based, Cashew, Strawberry	moderate	21	6 oz	36
Starbucks, Latte, Dark Chocolate Mocha, skim milk	moderate	20	1 cup	45
Potato Salad	moderate	19	1/2 cup	26
Soup, Chili, No Beans	moderate	18	1 cup	43
Soup, Sweet Potato	moderate	16	1 cup	40
Berries, Blueberries, fresh or frozen	moderate	14	1 cup	27
Soup, Vegetable Quinoa	moderate	13	1 cup	31
Applebees, Weight Watchers Entrees, Garlic Herbed Chicken without herbed potatoes	moderate	13	1 entrée	39
Enteral Nutrition Formula, Boost Breeze, Orange	moderate	13	1 bottle (8.45 fl oz)	33
Enteral Nutrition, Multiple Brands, Chocolate Flavor	moderate	13	1 bottle (8.45 fl oz)	34
Milk, plant-based, Soy, Chocolate flavor, Silk	moderate	12	1 cup	28
Ravioli, Beef, Overstuffed, Chef Boyardee	moderate	12	1 cup	31
Soup, Spicy Black Bean and Kale	moderate	12	1 cup	29
Juice, Mango	moderate	11	1 cup	27
Tea, Black, Multiple Brands, flavored and unflavored, with/without caffeine	moderate	11	1 cup	27
Applebees, Weight Watchers Entrees, Steak & Portobellos	moderate	11	1 entrée	34
Wendy's, Chili	moderate	11	1 small chili	25
Ravioli, Beef, Regular, Chef Boyardee	moderate	10	1 cup	25
Enteral Nutrition Formula, Boost, Peach	moderate	10	1 bottle (8.45 fl oz)	26
Moringa, Leaf Powder, GENESIS today	low	2136	2 capsules	17
Ginkgo Biloba	low	2034	1 capsule	6
Willow bark, white	low	1419	1 capsule	6
Herbs and Spices, Fennel seed, dried, McCormick	low	1293	1 tsp	23
Herbs and Spices, Parsley, dried	low	1127	1 tsp	3
Herbs and Spices, Cumin Seed	low	1100	1 tsp	23
Herbs and Spices, Allspice, McCormick	low	1075	1 tsp	20
Herbs and Spices, Coriander seed, dried	low	1031	1 tsp	19
Herbs and Spices, Cumin, ground	low	996	1 tsp	21
Herbs and Spices, Ginger, Ground	low	964	1 tsp	17
Ashwagandha, Oregon's Wild Harvest	low	959	3 capsules	13
Herbs and Spices, Anise, McCormick	low	951	1 tsp	20
Herbs and Spices, Curry Powder	low	951	1 tsp	19
Yellow Dock root, vegetarian capsules, Natures Way	low	901	2 capsules	9
Muscadine grape seed, Natures Pearls	low	888	1 capsule	6
Seeds, Caraway, McCormick	low	863	1 tsp	18
Herbs and Spices, Lemon Peel	low	673	1 tsp	13
Feverfew	low	652	1 tsp	4
Juice PLUS +, Garden Blend, 1 capsule	low	652	2 capsules	5
Herbs and Spices, Orange Peel	low	640	1 tsp	13
Herbs and Spices, Italian Seasoning, dried	low	634	1 tsp	5
Black Walnut Hull Extract, Solray	low	617	1 capsule	3
Powdered Vegetables, Garden Blend, Juice Plus+	low	591	2 capsules	9
Herbs and Spices, Pepper, ground, Black	low	572	1 tsp	12
Beet Supplement, Solaray and Natures Way, AVERAGE	low	510	1 capsule	4
Herbs and Spices, Poultry Seasoning, dried, ground	low	465	1 tsp	7
Herbs and Spices, Savory, ground, McCormick	low	423	1 tsp	8
Herbs and Spices, Oregano, ground	low	417	1 tsp	8
Veggies, Supplement, Balance of Nature	low	415	3 capsules	10
Herbs and Spices, Marjoram	low	361	1 tsp	2
Solgar No. 7	low	347	1 capsule	2
Herbs and Spices, Chili Powder, McCormick	low	312	1 tsp	8
Herbs and Spices, Pepper, Red, Cayenne	low	306	1 tsp	6
Powdered Fruit, Orchard Blend, Juice Plus +,	low	293	2 capsules	4
Herbs and Spices, Paprika	low	284	1 tsp	6
Multivitamin/Multimineral Supplement, Centrum Specialist	low	260	2 tablets	5
Condiment, Adobo (Mexican Acobo)	low	257	1 tsp	10
Rhubarb Extract (Siberian)	low	247	1 capsule	1
Herbs and Spices, Nutmeg, ground	low	244	1 tsp	5
Herbs and Spices, Saffron, McCormick	low	230	1 tsp	2
Herbs and Spices, Rosemary, fresh	low	219	1 Tbsp	4
Seeds, Sesame, toasted	low	216	1 tsp	6
Goldenseal Root, powder	low	211	1 tsp	3
Valerian Root	low	203	2 capsules	2
Kelp, Powder	low	200	1 tsp	6
Herbs and Spices, Seasoning Blend, Mrs. Dash	low	191	1 tsp	2
Herbs and Spices, Thyme, dried	low	182	1 tsp	3
Herbs and Spices, Ginger, fresh	low	178	1 tsp, sliced	3
Herbs and Spices, Rosemary, dried	low	176	1 tsp	2
Cocoa Powder, Dutch Process w/alkali, Dark Chocolate	low	170	2 tbsp	20
Herbs and Spices, Mesquite Seasoning, dried, ground	low	164	1 tsp	4
Herbs and Spices, Basil, Sweet, Fresh	low	159	1/4 cup, whole	10
Barley Life, AIM,	low	157	1 tsp	4
St. John's Wort	low	155	1 tsp	1
Herbs and Spices, Chipolte Chili, Mexican whole	low	150	1 tsp	3
AdrenaSense Adrenal Formula, Natural Factors Canada	low	150	2 capsules	2
Seeds, Sesame, whole dried, hulled	low	146	1 tsp	4
Herbs and Spices, Dill, fresh	low	145	1 tsp	3
Herbs and Spices, Tarragon, leaves, McCormick	low	142	1 tsp	2
Egg Replacer, Bobs Red Mill	low	142	1 tblsp	10
Echinacea, powder	low	142	1 tsp	2
Seaweed, Dulse flakes	low	136	1 Tbsp	14
Grape leaves, canned, in vinegar brine, Krinos	low	135	1 leaf	7
Herbs and Spices, Basil, Fresh	low	133	1 tsp	3
Herbs and Spices, Tarragon, ground	low	118	1 tsp	2
Herbs and Spices, Parsley, Raw, Leaves only	low	110	1 Tbsp	4
Medibolic, Thorne	low	109	2 scoops	23
Seeds, Wattle, roasted, ground	low	104	2 Tbsp	21
Powdered Wheat Grass Drink, Organic, Amazing Grass	low	104	1 packet	8
Herbs and Spices, Pasilla Chili, whole	low	103	1 tsp	2
Seaweed, Nori, dry roasted	low	97	1/2 cup	10
Herbs and Spices, Pepper, Red, Crushed	low	96	1 tsp	2
Apricot, dried	low	87	4 x 1/2 apricots	12
Fudge Brownie Mix, mix only	low	86	1 brownie (2 in. sq)	21
Herbs and Spices, Sage, leaves	low	85	1 tsp	1
Brownies, Entenmann's Little Bites	low	85	2 items	23
Nuts, Soynuts	low	84	1/4 cup	24
Herbs and Spices Mountain Pepper berry, dried, whole	low	84	1 tsp	2
Fruits, Supplement, Balance of Nature	low	82	3 capsules	2
Grain, Wheat Germ	low	81	1/4 cup	24
Cream of Tartar	low	80	1 tsp	2
Cookies, Milano, Double Chocolate, Pepperidge Farms	low	80	2 cookies	22
Grain, Oat Bran, Manna Mills	low	79	1/4 cup	22
Mushrooms, Variety, dried	low	76	1/3 cup, dried	4
Figs, dried	low	76	1 fig	6
DIM (Diindolyl-methane) + BioPerine	low	75	1 capsule	0
Herbs and Spices, Onion Powder	low	74	1 tsp	2
Herbs and Spices, Pepper, Red, Cayenne, Dried	low	74	5 peppers	3
Herbs and Spices, Mace, ground	low	72	1 tsp	1
Nutella	low	71	1 tbsp	13
Grain, Wheat, Bulgar	low	68	1/4 cup dry	17
Candy, M&Ms, Milk chocolate	low	67	20 pieces	9
Chips, Potato Chips, Multiple Brands	low	66	1 oz	18
Cookies, Chocolate Chip	low	63	5 cookies	20
Nuts, Walnuts, raw or roasted	low	62	1/4 cup	18
Flour, Cassava	low	61	1/4 cup	19
Flour, Spelt	low	58	1/4 cup	20
Soy Cheese	low	57	1 oz	16
Herbs and Spices, Peppermint Leaves	low	56	2 leaves	0
Yeast, active dry	low	56	1 tbsp	7
Seeds, Hemp Hearts	low	55	2 Tbsp	11
Herbs and Spices, Savory, fresh	low	55	1 tsp	1
Crackers, Rye, Crispbreads, variety flavors & brands, without sesame	low	55	1 oz	16
Flour, Wheat Gluten	low	54	1/4 cup	19
Ovaltine, powder, canned	low	53	2 tbsp	6
Nuts, Pecans raw or roasted	low	52	1/4 cup	15
Herbs and Spices Mountain Pepper Leaf, dried, ground	low	52	1 tsp	1
Herbs and Spices, Tree Chili (Chile de Arbol Peppers), whole	low	51	1 tsp	1
Olives, canned, green, stuffed or unstuffed	low	50	6 medium olives	11
Jellies, Jams or Preserves, Orange Marmalade	low	50	1 tbsp	10
Potato, White, instant, mashed	low	49	1/2 cup	15
Flour, Chestnut	low	49	1/4 cup	10
Miso Paste, Red, Cold Mountain	low	49	1 tsp	3
Peppers, New Mexican or Anaheim, raw	low	48	1/2 cup, sliced	22
Crackers, Wheat Crackers / Wheat Thins, Multiple Brands and Flavors	low	47	1 oz	13
Flour, Semolina	low	46	1/4 cup	19
Candy, M&Ms, Peanut	low	46	10 pieces	11
Black Cohosh, Puritan's Pride	low	46	1 capsule	0
Bread, Rye	low	44	1 slice	13
Grain, Quinoa, boiled 30 min	low	44	1/4 cup dry	20
Nuts, Macadamia, raw or dry roasted	low	44	1/4 cup	13
Herbs and Spices, Pepper, White	low	44	1 tsp	1
Crackers, Tomato snacks, sun-dried, slow roasted	low	44	0.5 oz	6
Molasses, Full flavor	low	43	1 tbsp	6
Flour, Sorghum, White	low	42	1/4 cup	13
Nuts, Pistachio, raw or roasted	low	42	1/4 cup	12
Flour, Barley	low	41	1/4 cup	14
Flour, Tigernut	low	41	1/4 cup	12
Bars, Rawma bar, Pumpkin, Gopal's Healthfoods	low	39	1 bar	21
Flour, Rye	low	38	1/4 cup	12
Nuts, Soy nut butter	low	38	2 Tbsp	11
Herbs and Spices, Ginger, Crystallized, ground	low	38	1 tsp	1
Olives, canned, black, pitted	low	37	6 medium olives	6
Corn, Cornmeal	low	37	1/4 cup	11
Legumes, Peas, Green Pigeon Peas, canned	low	36	1/2 cup	11
Coating Mix, seasoned, Shake N Bake, original, Chicken or Pork	low	36	1/8 packet	4
Cookies, Fig Newton's	low	36	1 cookie	5
Bread, Tortilla, Wheat, White or Whole Wheat	low	35	1 med tortilla	17
Bread, Wheat, Whole Grain, 100% Whole Wheat	low	35	1 slice	13
Baking Soda	low	35	1 tsp	2
Chips, Tortilla Strips, Mission	low	34	1 oz	10
Corn, Popcorn, popped	low	33	1 cup	4
Flour, Tapioca Flour	low	33	1/4 cup	9
Condiment, Seasoned Salt, Lawry's	low	33	1 tsp	2
Ginkgo Biloba Extract, 21st Centuary	low	33	1 capsule	0
Flour, Oat	low	32	1/4 cup	8
Flour, White or Whole Wheat	low	32	1/4 cup	10
Condiment, Chutney, Major Grey's, Crosse&Blackwell	low	32	1 Tbsp	6
Chips, Corn, Multiple Brands	low	32	1 oz	9
Crackers, Saltines, Multiple Brands	low	32	5 crackers	5
Peppers, Cayenne, with seeds, sautéed 10 min in 1 tsp safflower oil	low	31	6 small peppers	4
Chips, Pistachio Crisps	low	31	1 oz (15 crisps)	9
Crackers, Rice Cakes / Thins / Snacks, Multiple brands and flavors	low	31	1 oz	9
Fiddleheads (Ostrich ferns), Boiled for 15 mins	low	30	1/2 cup	19
Figs, fresh	low	30	1 medium fig	15
Rice, Long Grain & Wild, Herb Roasted, Chicken Flavored, Uncle Ben's	low	30	1/2 cup cooked	21
Legumes, Edamame	low	30	1/2 cup	22
Seeds, Sunflower, raw or roasted	low	30	1/4 cup	9
Peppers, Serrano, with seeds, sautéed 10 min in 1 tsp safflower oil	low	30	2 small peppers	5
Lactose Stop, renew Life Formula	low	30	1 capsule	0
Legumes, Beans, October, boiled	low	29	1/2 cup	24
Jellies, Jams or Preserves, Gooseberry Preserves Swiss Hero	low	29	1 tbsp	6
Seeds, Mustard, McCormick	low	29	1 tsp	1
Nuts, Chestnut, roasted	low	28	1/4 cup	8
Peppers, Jalapeno, with seeds, sautéed 10 min in 1 tsp safflower oil	low	28	2 small peppers	10
Crackers, Ritz, Garlic Butter	low	28	5 crackers	4
Fermented Superfood Complex, Swanson Ultra	low	28	1 capsule	0
Flour, Cornmeal, yellow	low	27	1/4 cup	10
Condiments, Steak Sauce, A-1, Kraft	low	27	1 Tbsp	5
Herbs and Spices, Lemon balm, leaves	low	27	1/4 cup	5
Crackers, Pretzels, Rold Gold	low	27	1	16
Applebees, Weight Watchers Entrees, Herbed potatoes	low	27	1 serving	22
Beans, Pole, boiled 30 minutes	low	26	1/2 cup	16
Greens, Pea	low	26	1/2 cup	19
Potatoes, Hash Browns	low	26	1/2 cup	20
Corn, Grits	low	26	1/2 cup	19
Corn, Tortilla, yellow or white	low	26	1 item	7
Pasta, Egg Noodles, Cooked	low	26	1/2 cup	10
Peppers, Lemon, with seeds, sautéed 10 min in 1 tsp safflower oil	low	26	5 small peppers	3
Flour, Rice, White or Brown, Ground	low	25	1/4 cup	10
Malt, Powder	low	25	1 tbsp	3
Cookies, Vanilla Wafers, Nabisco	low	25	8 cookies	7
Beans, Green, Variety, boiled or steamed	low	24	1/2 cup	15
Bread, Wheat, White	low	24	1 slice	7
Grains, Wheat berries, simmered for 90 mins	low	24	1/2 cup	18
Crackers, Buttercrisp Crackers, Keeblers	low	24	5 crackers	4
Pie Crust, Multiple Brands	low	24	1/8 crust	5
Potato, White/Russet, boiled, with/without skin	low	23	1/2 cup	18
Bread, Bagel, White or Whole grain, variety	low	23	1 bagel	22
Pasta, Kamut Spirals, Eden, Cooked 15 min	low	23	1 cup	24
Cookies, Moravian, Variety flavors	low	23	10 cookies	6
Pancake Mix, Multiple brands	low	23	1/4 cup, dry	7
Collards, chopped, boiled or steamed	low	22	1/2 cup	21
Dandelion greens, red rib, raw or boiled	low	22	1/2 cup, chopped	10
Legumes, Beans, Fava	low	22	1/2 cup	18
Seeds, Sunflower Seed Spread/Butter	low	22	2 Tbsp	6
Bars, Real Live, organic, Go Raw	low	22	1 bar	11
Breadcrumbs, Original or Japanese Style, Panko	low	22	1/2 cup	8
Crackers, Oyster	low	22	1 oz	6
Wendy's, Caesar Salad, Side order, with or without croutons	low	22	1 side salad	3
Licorice DGL, Natural Factors	low	22	1 tablet	0
Potato, New with skin, boiled 30 min	low	21	1/2 cup	16
Bread, English Muffin, White or Whole grain	low	21	1 muffin	13
Grains, Millet, dry, uncooked	low	21	1/4 cup	10
Peppers, Tabasco, with seeds, sautéed 10 min in 1 tsp safflower oil	low	21	2 small peppers	4
Berberine, Ultra, Wellness Formula	low	21	1 capsule	0
Maca, Oregan's Wild Harvest	low	21	2 capsules	0
Peas, Snow, whole, fresh	low	20	1/2 cup	20
Pepper, Sweet and Hot, Variety, Raw	low	20	1/2 cup, sliced	11
Tomatillo, raw	low	20	1 medium tomatillo	7
Currants, Red, raw	low	20	1 cup	22
Tamarillo (tree tomato) raw	low	20	1 medium fruit	20
Legumes, Beans, Kidney, Red, dried & boiled or canned	low	20	1/2 cup	22
Condiments, Worcestershire Sauce	low	20	1 Tbsp	3
Peppers, Cayenne, raw	low	20	1 medium	1
Crackers, Cheeze-it, Sunshine	low	20	27 crackers	6
Rhodiola Extract, Solaray	low	20	1 capsule	0
Parsnips, boiled for 12 mins	low	19	1/2 cup, sliced	15
Pepper, Sweet and Hot, Variety, Cooked	low	19	1/2 cup sliced	15
Currants, Black, raw	low	19	1 cup	21
Bread, Hotdog or Hamburger Buns, White or Whole grain	low	19	1 bun	8
Flour, Baking, Gluten-free, Bob's Red Mill	low	19	1/4 cup	7
Syrup, Barley Malt	low	19	1 tbsp	4
Condiments, Mustard, Yellow, French's	low	19	1 Tbsp	1
Herbs and Spices, Cilantro, fresh	low	19	1/4 cup	1
Tomato Paste, Hunt's	low	19	1 tbsp	3
Grain, Seitan Wheat Gluten	low	18	1 piece	15
Pasta, Ribbons, Spelt, Eden, Cooked 11 min	low	18	1 cup	20
Pasta, Wheat, Non-whole wheat varieties, Cooked & drained	low	18	1 cup	24
Bars, Granola, Oats and honey, Nature Valley	low	18	1 bar	6
Stuffing, Stovetop Stuffing Mix, Chicken, prepared as directed, Kraft	low	18	1/2 cup	10
McDonalds, Sausage Biscuit	low	18	1 biscuit	20
McDonalds, Sausage McMuffin	low	18	1 McMuffin	22
Pycnogenol, Pine Bark Extract, Root 2	low	18	1 capsule	0
Collard, raw, chopped	low	17	1 cup	6
Leeks, raw	low	17	1 cup	15
Berries, Raspberries, raw	low	17	1 cup	21
Flour, Wild Rice	low	17	1/4 cup	7
Pasta, Couscous, dried, boiled	low	17	1/2 cup	13
Legumes, Beans, Blue, boiled	low	17	1/2 cup	15
Herbs and Spices, Garlic powder	low	17	1 tsp	1
Herbs and Spices, Mustard, English, powdered, Colman's	low	17	1 tsp	0
Herbs and Spices, Vanilla Extract, pure, McCormick	low	17	1 tsp	1
Brown Rice, isolate	low	17	1 scoop	5
Turmeric Root Extract, Solgar	low	17	1 capsule	0
Breakfast Sandwich: Eggwich - Variety without spinach	low	16	1 item	18
Applebees, Weight Watchers Entrees, Seasonal Vegetables (broccoli and zucchini)	low	16	1 entrée	5
Soy, Ultra amino	low	16	3 Tblsp	5
ThyroSense Thyroid Formula, Natural Factors Canada	low	16	2 capsules	0
Brussel Sprouts, raw	low	15	1 cup	14
Berries, Strawberries, canned	low	15	1/2 cup	20
Condiment, Chiles, Green, Chopped, Old El Paso	low	15	2 Tbsp	4
Chips, Popcorn, Popcorn Indina	low	15	20 chips	4
Pizza Crust, Boboli, Italian	low	15	1/2 of 8 in shell	11
N-Acetyl Glucosamine, Source Naturals	low	15	1 tablet	0
Sea Cucumber, herbal healers	low	15	1 capsules	1
Broccolini, steamed 10 minutes	low	14	1/2 cup, chopped	11
Cherries, dried	low	14	1/4 cup	3
Syrup, Brown Rice	low	14	2 tbsp	4
McDonalds, Bacon, Egg and Cheese Biscuit	low	14	1 biscuit	17
Starbucks, Coffee Cake, Classic	low	14	1 slice	13
Yeast Nutritional, Laramie Co-op	low	14	3 Tblsp	3
Artichoke, boiled	low	13	1/2 cup	11
Potato, Red, new, boiled w/out skin	low	13	1/2 cup	10
Apricots, Fresh	low	13	1 cup, halves	20
Berries, Craisins, dried	low	13	1/4 cup	5
Oranges, fresh, variety	low	13	1 medium	18
Grains, Rice, Black, cooked 30 mins	low	13	1/2 cup	9
Pasta, Angel Hair, Rice, DeBoles, Cooked 10 min	low	13	1/2 cup	9
Pasta, Rye Spirals, Whole Grain, Eden	low	13	1 cup	18
Rice, Ready Cooked, Uncle Ben's, Variety	low	13	1/2 cup	9
Legumes, Beans, Vegetarian, baked	low	13	1/2 cup	17
Hot Chocolate, Milk Chocolate or French Vanilla Mix	low	13	3 tbsp	5
Condiments, Horseradish, extra hot, Beaver	low	13	1 tsp	1
Applebees, Weight Watchers Entrees, Paradise Chicken Salad	low	13	1 entrée	6
Boswella Resin Extract, Solgar	low	13	1 capsule	0
Beans, String, boiled or canned	low	12	1/2 cup	8
Broccoli, raw	low	12	1 cup	9
Carrots, boiled, steamed or canned	low	12	1/2 cup	9
Persimmons, Southern, wild, pulp	low	12	1/2 cup	13
Grain, Farro, uncooked	low	12	1/4 cup dry	5
Condiments, Mole Sauce (Mexican), Black	low	12	2 Tbsp	4
Bars, Raspberry, organic, Lydia's Organics	low	12	1 bar	5
Breakfast Biscuits, Any Brand	low	12	1 biscuit	10
Potato Flakes, cooked, Bob's Red Mill	low	12	1/3 cup flakes	2
Sauce, Sloppy Joe, Manwich, Original	low	12	1/4 cup	7
Jicama, peeled, raw	low	11	1 cup, sliced	13
Rice, Wild, boiled	low	11	1/2 cup	8
Jellies, Jams or Preserves, Strawberry	low	11	1 tbsp	2
Sugar, Brown	low	11	1 tsp	1
Herbs and Spices, Chili, whole, green, fire roasted, Ortega	low	11	1 chili	8
Peppers, Habanero, with seeds, sautéed 10 min in 1 tsp safflower oil	low	11	4 small peppers	2
Bars, Apple + Banana fruit, Trader Joes	low	11	1 bar	3
Bars, Banana bread flax, organic, Go Raw	low	11	1 bar	4
Sauce, Pasta/Marinara, ready to serve	low	11	2 tbsp	3
McDonalds, Egg McMuffin	low	11	1 McMuffin	11
Wendy's, Hamburger, Junior, plain	low	11	1 burger	7
Estroven, Regular strength, Estroven	low	11	1 caplet	0
Grape Seed Extract, Natural Factors Canada	low	11	1 capsule	0
Pumpkin Seed, Sprout Living	low	11	2 scoops	3
Beans, Lima or Butter, boiled 30 min	low	10	1/2 cup	10
Kale, Variety, Raw	low	10	1 cup	3
Avocado, fresh	low	10	1/2 cup sliced	7
Flour, Chickpea	low	10	1/4 cup	2
Grain, Barley, pearl, boiled	low	10	1/2 cup	9
Pasta, Rice	low	10	1/2 cup	7
Legumes, Beans, Garbanzo or Chickpeas, dried & boiled or canned	low	10	1/2 cup	9
Milk Products, OPTIFAST, powder, variety including chocolate	low	10	1 serving (1.53 oz)	4
Milk, plant-based, Almond Milk, Commercial, Multi-Brands (Calcium-fortified recommended)	low	10	1 cup	24
Jellies, Jams or Preserves, Apricot	low	10	1 tbsp	2
Jellies, Jams or Preserves, Fig, Jillies Jams	low	10	1 tbsp	2
Pudding and Pie Filling, instant, Jell-O, Any Flavor (regular or reduced calorie)	low	10	1/2 cup prepared	12
Broccoli greens, Raab (Rabe or Rapini), raw	low	9	1 cup, sliced	6
Broccoli greens, Raab (Rabe or Rapini), steamed 8 mins	low	9	1/2 cup, sliced	5
Creasy greens (early winter or American cress), boiled 20 min	low	9	1/2 cup, chopped	4
Garlic, raw	low	9	1 clove	0
Tomato, Variety, All Colors, Raw	low	9	1 cup, sliced	17
Tomatoes, canned	low	9	1/2 cup	11
Vipergrass or salsify	low	9	1 cup	12
Grapes, dried, red or green, raisins	low	9	1/4 cup	6
Persimmons, Hachiya	low	9	1 medium	19
Bread, Cornbread	low	9	1 slice	3
Flour, Coconut	low	9	1/4 cup	2
Grains, Sorghum, cooked 70 mins	low	9	1/2 cup	7
Legumes, Lentils, variety, dried & boiled or canned	low	9	1/2 cup	8
Seeds, Flax (linseed)	low	9	2 Tbsp	2
Seeds, Pumpkin, raw or roasted	low	9	2 Tbsp	2
Lecithin, Liquid, unbleached	low	9	1 tbsp	1
Juice, Carrot	low	9	1 cup	23
Juice, Vegetable, (tomato, carrot, celery, beets)	low	9	1 cup	23
Tea, Green, Multiple Brands, flavored and unflavored	low	9	1 cup	21
Jellies, Jams or Preserves, Grape, Concord	low	9	1 tbsp	2
Condiments, Soy Sauce, Kikkoman	low	9	1 Tbsp	1
Gelatin, Unflavored, Knox	low	9	1 tsp	0
Bars, Snow Angell, organic, white Chocolate, Coconut	low	9	1 bar	3
Ice cream bar, original, Klondike	low	9	1 bar	9
Pickles, Baby Kosher Dills, Vlasic	low	9	1 pickle	3
Reacted Iron, Ortho Molecular Products	low	9	1 capsule	0
Bok Choy, leaves	low	8	1 cup	3
Spouts, Mung Bean	low	8	1/2 cup	4
Turnip Greens, steamed	low	8	1/2 cup, chopped	6
Watercress, raw	low	8	1 cup	4
Chayote or Mirliton, boiled 15 min	low	8	1/2 cup	6
Dates, Chopped	low	8	1/4 cup	4
Lemon, raw	low	8	1 slice	1
Flour, Flaxseed meal or ground Flaxseed	low	8	1/4 cup	2
Legumes, Beans, Soybean Curd (Tofu)	low	8	1/2 cup, cubed	10
Legumes, Peas, Purple hull	low	8	1/2 cup	7
Seeds, Pumpkin Seed Butter	low	8	2 Tbsp	2
Artificial Sweeteners, Sugar replacement, Swerve	low	8	1 tsp	0
Candy, White Chocolate, bar or chips	low	8	1 oz	2
Jellies, Jams or Preserves, Red Plum	low	8	1 tbsp	2
Condiments, Ketchup	low	8	1 Tbsp	1
Herbs and Spices, Maple Flavoring, Imitation	low	8	1 tsp	0
Salt, Artesian, Oz Tukka	low	8	1 tsp	0
Crackers, Inner Peas, Trader Joes	low	8	22 pieces	2
Sauce, Pasta, Spicy tomato and basil, Classico	low	8	1/2 cup	9
Arugula, raw	low	7	1 cup	1
Broccoli, boiled or steamed	low	7	1/2 cup	4
Celeriac, canned	low	7	1/2 cup or 1 piece	5
Greens Turnip, boiled 6 min	low	7	1/2 cup, chopped	5
Mustard Greens, boiled or steamed	low	7	1/2 cup, chopped	5
Lime, raw	low	7	1 lime	4
Grain, Polenta, organic, De la Estancia	low	7	1/4 cup	3
Grains, Millet, boiled 30 min	low	7	1/2 cup	6
Pasta, Elbow, Brown Rice, Tinkyada, Cooked 17 min	low	7	2 cup	9
Milk, plant-based, Cashew	low	7	1 cup	18
Coconut Water	low	7	1 cup	17
Tea, Iced, Multiple Brands, (Brewed 10 min)	low	7	1 cup	17
Salt, Celtic, Light Grey, Selina Naturally	low	7	1 tsp	0
Gelatin, Jell-O, any flavor, regular or sugar free	low	7	1/2 cup prepared	2
Applebees, Weight Watchers Entrees, Cajun Lime Tilapia without seasonal vegetables	low	7	1 entrée	24
Asparagus, boiled or steamed	low	6	1/2 cup	5
Escarole	low	6	1 cup, chopped	2
Pumpkin, canned	low	6	1/2 cup	7
Fruit Cocktail, drained	low	6	1/2 cup	6
Pineapple, fresh or canned	low	6	1/2 cup	7
Rice, Brown, Variety, boiled	low	6	1/2 cup	5
Margarine, All types	low	6	1 tbsp	0
Tea, Herbal, Mate	low	6	1 cup	14
Jellies, Jams or Preserves, Blueberry	low	6	1 tbsp	1
Herbs and Spices, Almond Extract, McCormick	low	6	1 tsp	0
Herbs and Spices, Capers, Mezzetta	low	6	1 Tbsp	1
Cookies, Animal Crackers, Kinni Kritters	low	6	12 cookies	2
Fruit Pectin, Sure-Jell	low	6	1 tsp	0
Borage Oil, Weaver Street Market	low	6	1 capsule	0
Cholest-Off, Nature Made, 1 capsule	low	6	1 caplet	0
Green coffee bean extract, Walgreens	low	6	2 tablets	0
Hawthorn Solid Extract, Wise Woman Herbals	low	6	1/8 tsp	0
Raspbery Ketone extract, Walgreens	low	6	2 tablets	0
Cabbage, green, raw, shredded	low	5	1 cup	4
Endive, Belgian or Curly, raw	low	5	1 cup, chopped	3
Fennel, boiled	low	5	1 bulb	12
Kale, Variety, boiled, simmered or steamed	low	5	1/2 cup cooked	3
Lettuce, variety, shredded or chopped, raw	low	5	1 cup, shredded	3
Onion, Variety, raw	low	5	1 cup, sliced	6
Seaweed, Kombu	low	5	One 1x4 inch piece	0
Bananas	low	5	1 medium	6
Pears, variety, fresh, canned or baked	low	5	1/2 cup	4
Pineapple, preserved w/out sugar	low	5	1/4 cup	2
Plums, variety, fresh	low	5	1 medium	3
Legumes, Beans, Mung, dried, boiled	low	5	1/2 cup	5
Sprouts, Pumpkin, raw	low	5	1/4 cup	0
Sprouts, Watermelon, raw	low	5	1/4 cup	1
Milk, plant-based, Hazelnut	low	5	1 cup	12
Milk, plant-based, Oat milk	low	5	1 cup	11
Oils, All types nut, vegetable and seed oils	low	5	1 tbsp	0
Juice, Tomato	low	5	1 cup	12
Artificial Sweeteners, Saccharin, Sweet-N-Low	low	5	1 tsp	0
Condiments, Mustard, Dijon	low	5	1 Tbsp	1
Herbs and Spices, Chives, fresh	low	5	1/4 cup, chopped	1
Pie Mix, pumpkin with spices, canned	low	5	1/2 cup	5
Salad Dressing, Any flavor, Multiple Brands	low	5	2 tbsp	1
Yellow Dock Liquid Extract, Herb Pharm	low	5	1 serving	0
Brussel Sprouts, boiled or steamed	low	4	1/2 cup	3
Cabbage, green, boiled or steamed	low	4	1/2 cup	3
Cucumbers, Variety, with & without skin	low	4	1 cup, sliced	5
Onion, Variety, boiled or sautéed	low	4	1/2 cup	4
Rutabaga, boiled or pressure cooked	low	4	1/2 cup, cubed	4
Sprouts, Alfalfa	low	4	1/ 2 cup	1
Squash, Winter & Summer variety , Baked or boiled	low	4	1/2 cup	4
Squash, Winter & Summer, Raw	low	4	1 cup, sliced	6
Berries, Cranberries, whole, fresh or canned	low	4	1 cup	9
Berries, Strawberries, Fresh	low	4	1 cup, halves	6
Cherries, Bing, canned, Oregon Fruit Products	low	4	1/2 cup	6
Grapes, Green or Red	low	4	1 cup	3
Kumquat	low	4	1 kumquat	1
Mango, fresh	low	4	1 cup, cubed	7
Meats and Poultry, Variety including sausage and liver	low	4	4 oz	5
Milk, plant-based, Soy, variety flavors (except chocolate), Multi-Brands	low	4	1 cup	9
No-Nut Butter, Creamy, The Sneaky Chef	low	4	1 tbsp	1
Juice, Apricot Nectar	low	4	1 cup	11
Artificial Sweeteners, Aspartame	low	4	1 tsp	0
Artificial Sweeteners, Splenda	low	4	1 tsp	0
Stevia Powder	low	4	1 pkt	0
Syrup, Eldeberry	low	4	1 tbsp	1
Xylitol	low	4	1 tsp	0
Condiments, Vinegar, Variety flavors	low	4	1 Tbsp	1
Bars, Pumpkin, Live, organic, Go Raw	low	4	1 bar	2
Coffee Mate, Nestle, Any Flavor	low	4	1 tbsp	1
Crackers, Wasabi peas, Trader Joe's	low	4	1/2 cup	1
Starbucks, Latte, White Chocolate Mocha, skim milk	low	4	1 cup	10
Enteral Nutrition, Variety Brands, All other flavored / unflavored	low	4	1 bottle (8.45 fl oz)	10
Xylitol, NOW	low	4	1 tsp	0
Beans, Mung	low	3	1/2 cup	3
Cauliflower, raw, boiled or steamed	low	3	1/2 cup	2
Turnip, boiled, steamed or raw	low	3	1/2 cup	2
Apple, Apple Puree	low	3	1/2 cup	5
Cherries, Sweet, raw	low	3	1 cup	2
Corn, Sweet, fresh or canned	low	3	1/2 cup	2
Flour, Potato Starch, Bob's Red Mill	low	3	1/4 cup	1
Fish and Seafood, Variety	low	3	4 oz	3
Legumes, Beans, Butter, boiled	low	3	1/2 cup	2
Legumes, Beans, Lima, dried & boiled or canned	low	3	1/2 cup	3
Legumes, Peas, Black-eyed Peas, canned	low	3	1/2 cup	3
Nuts, Coconut, Dry, Shredded	low	3	1/4 cup	1
Milk Products, Yogurt, fresh & frozen, variety, Multi-Brands	low	3	6 oz	4
Milk, plant-based, Rice, All Flavors, Multi-Brands	low	3	1 cup	7
Yogurt, plant-based, Soy, vanilla or strawberry	low	3	6 oz	5
Juice, Plum	low	3	1 cup	9
Juice, Pomegranate	low	3	1 cup	8
Agave Nectar, light, Madhava	low	3	1 tbsp	1
Honey, Clover, Madhava Mountain Gold	low	3	1 tbsp	1
Maple Syrup, pure,	low	3	1 tbsp	1
Sugar, Cane, White	low	3	1 tsp	0
Condiment, Tabasco pepper sauce, Mclhenny	low	3	2 small peppers	1
Corn, Cornstarch	low	3	1 Tbsp	0
Crackers, Pretzels Crisps, Snack Factory	low	3	14 crackers	1
Glucosamine, vegetarian, Weaver Street market	low	3	1 capsule	0
Bok Choy, stalks, diced	low	2	1 cup	2
Corn, boiled or canned	low	2	1/2 cup	2
Radicchio, raw, shredded	low	2	1/2 cup	1
Seaweed, Wakame	low	2	1/2 cup	0
Shallots	low	2	1/2 cup, chopped	1
Water Chestnuts, canned, sliced, Dynasty	low	2	1/2 cup	1
Apple, Variety, Fresh	low	2	1 medium	2
Berries, Cranberries, dried	low	2	1/4 cup	1
Peaches, raw or canned	low	2	1 small or 1/2 cup sliced	3
Pasta, Angel Hair style, Miracle Noodles, Uncooked	low	2	3 oz	2
Pasta, Fettuccine style, Miracle Noodles, Uncooked	low	2	3 oz	2
Rice, White, Variety, Boiled	low	2	1/2 cup	1
Legumes, Peas, Green Peas, dried & boiled or canned	low	2	1/2 cup	2
Cheese, hard and soft variety	low	2	1 oz	1
Milk, plant-based, Hemp	low	2	1 cup	5
Non-Dairy Milk Product, Creamer and Whipped Topping	low	2	1 tbsp	0
Yogurt, plant-based, Coconut, Mixed Berries, Siggi's	low	2	6 oz	3
Yogurt, plant-based, Oat, Strawberry, Oatly	low	2	6 oz	3
Butter	low	2	1 tbsp	0
Juice, Apricot	low	2	1 cup	5
Juice, Grape, Red	low	2	1 cup	5
Juice, Lime	low	2	1 cup	4
Tea, Herbal, Variety Flavors	low	2	1 cup	5
Chocolate Syrup	low	2	1/4 cup	1
Jellies, Jams, or Preserves, Lingonberry Syrup	low	2	1 tbsp	0
Condiments, Mayonnaise	low	2	1 Tbsp	0
Herbs and Spices, Lemon Extract, pure	low	2	1 tsp	0
Herbs and Spices, Orange Extract, pure	low	2	1 tsp	0
TheraLife Eye Capsules, 1 capsule	low	2	1 capsule	0
Kohlrabi	low	1	1 cup sliced	1
Mushrooms, Variety, boiled or canned	low	1	1/2 cup, sliced	1
Radish, White, Red or Daikon, raw	low	1	1 cup sliced	1
Melons, variety including watermelon	low	1	1 cup cubed	2
Papaya, raw	low	1	1/2 cup, mashed	1
Passion Fruit or Granadilla	low	1	1 passion fruit	0
Milk, Cows or Goats, All types	low	1	1 cup	1
Milk, plant-based, Macadamia	low	1	1 cup	1
Yogurt, plant-based, Coconut, So Delicous	low	1	6 oz	1
Yogurt, plant-based, Coconut, variety flavors, Multi-Brands	low	1	6 oz	2
Alcohol, Beer (regular/light), Hard Ciders, Hard Seltzers	low	1	12 oz	2
Alcohol, Distilled Spirits (brandy, gin, rum, tequila, vodka, whiskey and liqueurs)	low	1	1.5 oz	0
Coffee, Black	low	1	1 cup	2
Carnation Breakfast Essentials, Vanila or Chocolate, RTC	low	1	1 bottle (8.45 fl oz)	3
Juice, Apple	low	1	1 cup	1
Juice, Black Currant	low	1	1 cup	3
Juice, Cherry	low	1	1 cup	3
Juice, Cranberry	low	1	1 cup	3
Juice, Grape, Green	low	1	1 cup	3
Juice, Lemon	low	1	1 cup	1
Juice, Orange, (with/without pulp)	low	1	1 cup	1
Juice, Pineapple	low	1	1 cup	2
Juice, Red Currant	low	1	1 cup	2
Cake Mix, White or Angel Food Cake Mix, Multiple Brands	low	1	1/12 packet	1
Aloe Vera Juice	low	1	1 cup	2
Bio Tears Oral Gel Caps (1 gel cap)	low	1	1 gel cap	0
Spirulina, 1 tablet	low	1	6 tablets	0
Spirulina, 6 tablets	low	1	6 tablets	0
Lychee or Litchee, fresh	low	0	1 cup	0
Eggs Whole and Egg White Products (e.g. Egg beaters)	low	0	1 egg equivalent	0
Milk Products, Cottage Cheese, Variety	low	0	1/2 cup	0
Milk Products, Ice Cream, Variety	low	0	1/2 cup	0
Milk Products, Kefir	low	0	1/2 cup	0
Milk Products, Sour Cream	low	0	2 tbsp	0
Milk, plant-based, Coconut Milk	low	0	1 cup	0
Milk, plant-based, Flax	low	0	1 cup	0
Milk, plant-based, Pea	low	0	1 cup	0
Yogurt, plant-based, Coconut, Strawberry	low	0	6 oz	1
Shortening, all vegatable	low	0	1 tbsp	0
Alcohol, Wine (white, rose, red, fortified)	low	0	4 oz	0
Juice, Grapefruit	low	0	1 cup	0
Soda, Variety, with /without sugar	low	0	12 oz	1
Corn Syrup, Dark or Light	low	0	1 tbsp	0
Baking Powder	low	0	1 tsp	0
Herbs and Spices, Cress	low	0	1 tsp	0
Herbs and Spices, Vanilla Extract, imitation	low	0	1 tsp	0
Salt, Iodized, Hain	low	0	1 tsp	0
Co-Q-10	low	0	1 softgel	0
Curcumin, Full Spectrum, Solgar	low	0	1 softgel	0
Cysta Q Complex, 1 capsule	low	0	1 capsule	0
Evening Primrose Oil, 1 capsule	low	0	capsule	0
Formula 3 Antifungal, The Treatment, Tetra Corporation	low	0	N/A	0
HydroEye Soft Gels	low	0	1 capsule	0
Intestamine, Douglas Laboratries	low	0	6 capsules	0
L-Glutamine, Powder, Vitamin Shop	low	0	1 tsp	0
Lutein. Sundown Naturals	low	0	1 capsule	0
Red Palm Oil, Organic	low	0	1 tbls	0
Senekot, 1 tablet	low	0	1 tablet	0
TheraTears Soft Gels, 1 capsule	low	0	1 capsule	0

Source: Oxalosis and Hyperoxaluria Foundation. Oxalate food content database. 27 February 2024. Retrieved 31 August 2026.

What this page is not

It is not a diet. Guideline advice for recurrent calcium oxalate stones does not start with a generalised low-oxalate diet: it starts with fluid, with normal calcium taken alongside meals, and with lower sodium — and it recommends a diet rich in exactly the fruit and vegetables a low-oxalate list tends to remove. Oxalate restriction has a narrow place, and the people it belongs to are identified by testing rather than by reading a table.

It is also not a substitute for your own results. If you form stones, the useful conversation is about your stone composition and your 24-hour urine, not about whether a particular vegetable is on a list.

Before the table

How the bands work

Foods with a page of their own

Leafy greens

Vegetables

Potatoes and starchy vegetables

Beans, lentils and soy

Nuts and seeds

Grains, flours and bread

Fruit

Drinks and milks

Chocolate, herbs and condiments

The figures

What this page is not