Low Oxalate Food List
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Transcript of Low Oxalate Food List
Lower Oxalate Food Plan
Page 1 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Meat
Oxalate
mg
Meat usually has trace to zero
oxalate, unless processed
Beef 0.0
Chicken 0.0
Eggs 0.0
Fish 0.0
Ham 0.0
Lamb 0.0
Sausage, Johnsonville, mild italian 6.2 Per 2 ounces!
Sausage, Johnsonville, sweet italian 6.4 Per 2 ounces!
Tuna, Starkist Chunk Light 7.5 Per 2 ounces!
Turkey 0.0
Dairy and Dairy Alternates
Oxalate
mg
Low to no oxalates in dairy,
unless processed
Butter 0.2 Per tablespoon
Cheese, cheddar 2.8 Per ounce
Cheese, Parmesan 2.5 Per ounce
Cheese, Swiss 3.6 Per ounce
Chestnut milk, EcoMil 0.4 Only ONE tablespoon!
Coconut milk, Thai Kitchen 6.5 ½ cup (guar gum could be high)
Coconut milk, canned, Chaokoh 0.0 ½ cup
Coconut water 7.0 ½ cup
Ice cream 0.5 ½ cup
Kefir, cow’s milk, organic 0.0 ½ cup
Milk, cow’s, 1.5% 1.0 Per cup
Milk, cow’s, 3.8% (whole) 1.3 Per cup
Yogurt, Activia, peach 2.9 Per 4 ounces
Yogurt, Activia, vanilla 2.8 Per 4 ounces
Yogurt, Dannon Fruit on Bottom,
strawberry
6.1 Per 6 ounce container
Yogurt, Dannon Fruit on Bottom, vanilla 6.0 Per 6 ounce container
Yogurt, plain 2.3 Per cup
Fruits
Oxalate
mg
Low = 5 or less per ½ cup or
specified serving
Apple, Cox Kent 2.8 Per medium apple
Apple, Gaia (best mostly yellow) 2.7 Per medium apple
Apple, Golden Delicious 2.9 Per medium apple
Apple, Granny Smith 5.3 Per medium apple
Apple, Fuji 3.8 Per small apple
Apple, MacIntosh 5.3 Per medium apple
Apple, Bramleys 2.8 Per apple
Lower Oxalate Food Plan
Page 2 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Apple, Green 2.2 Per apple
Apple, Red 2.6 Per apple
Apple Sauce, Eden Organic unsweetened 1.1 ½ cup
Apricot, fresh 2.4 Per fruit
Avocado 1.6 Per medium fruit
Banana 6.8 Per medium fruit
Bilberry 1.5 Really low! Can eat 100 gm
Blueberries 4.0
Cherries, dried 5.2 Per 1/3 cup
Cherries, sweet 1.2
Clementine 18.6 Too high!
Cranberries 2.4
Currants, black 5.3 Per ¼ cup
Currants, red 5.6 Per ¼ cup
Dates 6.2 Per ¼ cup
Figs, fresh 0.6 Per fig
Grapes, Concord 3.5 ½ cup grapes
Grapes, green 1.0
Grapes, red 0.4 Trace per grape!
Grapes, Thompson 1.4 ½ cup grapes
Grapefruit, pink 17.2 Per ½ grapefruit – too high
Grapefruit, white 12.4 Per ½ grapefruit – too high
Kumquat 0.7 1 fruit
Lemon 1.7 1 fruit
Lime 5.0 1 fruit
Lychee 0.0 2 fruits
Mango 2.8 Per average mango
Mirabelle 0.0
Melon, cantaloupe 6.1 Per 1 cup
Melon, honeydew 4.6 Per 1 cup
Melon, Muskmelon 0.8 Per ½ cup
Melon, watermelon 0.2 Per ½ cup
Orange, mandarin 7.1 Per fruit
Orange, navel 3.1 Per fruit
Orange, sweet (also called Persian) 10.7 Per fruit (stick to ½ fruit or juice)
Papaya, fresh 7.5 Per ¼ cup
Passion fruit 0.2
Peach, fresh 2.5 Per peach
Peach, canned 1.0 Per 100 gm
Pear, Anjou, fresh 19.8 Per pear (note variation in pears)
Pear, Bosc, fresh 10.1 Per pear
Pear, Bartlett?, fresh, peeled 3.1 Per ½ cup
Pear, Bartlett?, fresh, peeled, whole 6.1 Per pear
Pear, Bartlett?, fresh, unpeeled 2.2 Per ½ cup
Lower Oxalate Food Plan
Page 3 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Pear, Bartlett?, fresh, unpeeled 4.5 Per pear
Pineapple, chunks, Dole, canned 2.6 Per ½ cup
Pineapple, chunks, fresh 11.1 Per ½ cup
Plum, Giant / common plum 1.1 Per fruit
Plum, Mirabelle, fresh 5.3 Per fruit
Plum, yellow 0.9 Per fruit
Raisins, sultana 3.8
Strawberries 7.8 Per ½ cup, sliced
Jams and Jellies
Grape Jelly, Albertsons 1.7 Per 1 tablespoon
Red Plum jam, Smuckers 1.6
Strawberry jam, Albertsons 2.2
Fruit and Veggie Juices
Oxalate
mg
Serving is 1 cup unless noted
Apple 2.2
Apricot 4.5
Carrot 10.9
Currant, black 2.5
Currant, red 0.3
Cherry 3.0
Cranberry, wild, walnut acres 4.7
Cranberry, from concentrate 0.4
Grape, white 3.8 Note: Welch’s Concord Grape
juice is VERY high!
Grape, red 5.3
Grapefruit 0.1
Lemon 1.7
Lime 4.5
Noni Juice 3.5 Per 1 ounce serving
Orange 0.7
Pineapple 1.8
Pomegranate 8.4 Medium oxalate (only drink
diluted with other juice / liquid)
Vegetables
Oxalate
mg
Serving is ½ cup unless noted
Alfalfa, seeds (unsprouted) 2.8 Per tablespoon
Alfalfa, sprouts 0.1
Artichoke, boiled 4.1
Asparagus, boiled 4.1
Lower Oxalate Food Plan
Page 4 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Asparagus, raw 7.24 Per ½ cup
Asparagus, steamed 9.36
Asparagus, boiled 8.67
Avocado 1.6 Per avocado
Beans, string 11.5 Most green beans are too high!
Beans, Del Monte canned 12.8
Beans, lima (boiled) 9.8
Beans, Roma, boiled 8.4
Beans, runner, boiled 9.4
Beans, Lima 9.8
Bok choy, leaves 1.6
Bok choy, stalks 1.1
Broccoli, veggie and sprouts 1.8
Broccoli, raw 5.9 Medium per half cup
Broccoli, seeds 2.0 Per tablespoon
Broccoli Raab, raw 2.8 ½ cup sliced
Broccoli Raab (Rabe or Rapini), steamed 5.3 ½ cup
Broccolini, steamed 10.5 ½ cup (boiled should be okay)
Brussels sprouts, boiled 1.0
Brussels sprouts, raw 6.7
Brussels sprouts, steamed 10.4
Cabbage, red and green 1.5
Cabbage, napa 1.4
Cabbage, purple 1.0
Cabbage, savoy 2.6
Carrots, boiled 9.1 Medium per half cup
Cauliflower, raw 1.5
Cauliflower, steamed 2.7
Celeriac, canned 5.2
Celery water (1/2 cup celery boiled in 2
cups water, then celery removed)
5.6 For flavour only!
Chayote, boiled 15 minutes 4.4 Per ½ cup
Chives 0.0
Collards, raw 2.65 Per ½ cup chopped
Collards, boiled 8.7
Collards, steamed 10.4
Cucumbers, raw whole 1.0
Cucumbers, lemon, raw 3.0
Daikon (white radish) 0.9
Dandelion, red rib, boiled 8.2
Dandelion, red rib, raw 7.9
Eggplant, raw 6.6
Eggplant, boiled 6.3
Endive, Belgium 6.2
Lower Oxalate Food Plan
Page 5 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Fennel, boiled 3.7
Fennel, raw 8.6 Medium per half cup
Garlic 0.3 1 clove
Jicama, raw 6.4 Low medium
Kale, Curly (raw) 9.3
Kale, Lacinto (or Dino) boiled 3.5 Must be boiled to be low.
Kohlrabi, raw, bulb 0.6
Kohlrabi, raw, leaves and stems (greens) 3.1
Kombu (seaweed) 0.2 1” X 4” piece
Lettuce, Bibb 2.5 chopped
Lettuce, butter 0.6
Lettuce, boston 0.6
Lettuce, iceberg 2.0
Lettuce, romaine 1.1
Mung bean, sprouts 7.9 Per ½ cup!
Mushrooms, button 3.3 5 medium
Mushrooms, canned 0.5 ½ cup
Mushrooms, Portabello 2.3 ½ cup
Mushrooms, Shiitake, raw, fresh 0.7 1 piece
Mustard greens, boiled 3.2
Mustard greens, steamed 5.8
Nori (seaweed), dry-roasted 3.53 Per sheet
Olive, canned, green 1.5 Per small olive
Onion, green 7.8
Onion, red 6.2 Per medium sized onion
Onion, yellow or white 3.0
Peas, green, boiled 0.2
Peas, green, leaf greens or sprouts 2.6 Per cup!
Peas, snow, fresh 6.4
Pepper, banana, raw 3.4 Per pepper
Pepper, cayenne, with seeds, sautéed 3.7 Per 6 peppers
Pepper, green 8.14 Per ½ cup sliced
Pepper, Habanero, with seeds, sautéed 1.7 Per 4 peppers
Pepper, orange 9.5 Per 50 gm
Pepper, red 3.5 Per ½ cup sliced
Pepper, yellow 13.7 Per 50 gm
Potatoes, red, new, boiled, no skin 10.6
Pumpkin, canned 2.6
Pumpkin, raw 0.0
Radish, red 0.1 Per medium radish
Radish, white 0.0
Rutabaga, boiled 3.5
Sea vegetable, Dulse, flakes 6.8 1 Tablespoon
Sea vegetable, Hijiki 2.8 .35 ounce
Lower Oxalate Food Plan
Page 6 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Sea vegetable, Kombu 0.2 1” by 4” sized piece
Sea vegetable, Nori, dry roasted 4.8 ¼ cup portion
Sea vegetable, Wakame 0.2 ½ cup portion
Shallot 1.2 Per ½ cup chopped
Squash, yellow summer 3.9 Boiled (yuck).
Squash, butternut, baked 4.5
Squash, Delicata, baked 2.0
Squash, kabocha 3.7
Squash, acorn, baked 3.1
Squash, spaghetti, baked 4.5
Squash, zucchini, boiled 10 minutes 4.1
Squash, zucchini, raw 3.2
Tomato, canned 7.1
Tomato, paste (Hunt’s) 8.0 TWO TABLESPOONS
Tomato, Big Beef 4.1
Tomato, Brandywine 4.9
Tomato, Early Girl 5.9
Tomato, Garden peach 3.1
Tomato, Pink Girl 4.8
Tomato, Sungold cherry 9.0 2.0 per tomato
Tomato, Yellow Pear 5.3
Turnip, boiled (white) 1.5
Turnip, raw 1.7 ½ cup
Turnip greens, boiled 4.8 ½ cup
Turnip greens, steamed 8.8 ½ cup
Wakame (seaweed) 0.2 ½ cup
Water chestnut, canned 0.8
Watercress 2.2 ½ cup
Watercress, boiled for 6 minutes 2.0 ½ cup
Zucchini 0.9
Coffee and Tea
Oxalate
mg
Low = 5 mg or less per cup
Coffee, brewed 2.0
Coffee, instant, Nescafe 0.8
Tea, Bigelow, Green, Plantation Mint
Decaf (brewed 4 min)
2.8
Tea, Bigelow, Green, Spiced Chai Decaf
(brewed 4 min)
3.4
Tea, Bigelow, Herbal, Berri Good,
brewed 4 minutes
0.0
Tea, Bigelow, Herbal, Blueberry
Harvest, brewed 4 minutes
1.0
Tea, Bigelow, Herbal, Chamomile 1.3
Lower Oxalate Food Plan
Page 7 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
(brewed 4 min)
Tea, Bigelow, Herbal, Chamomile
Mango, brewed 4 minutes
0.7
Tea, Bigelow, Herbal, Cinnamon Spice
(brewed 4 min)
1.9
Tea, Bigelow, Herbal, Citrus
Chamomile, brewed 4 minutes
0.0
Tea, Bigelow, Herbal, Cranberry Apple,
brewed 4 minutes
1.0
Tea, Bigelow, Herbal, Egyptian Mint,
brewed 4 minutes
0.0
Tea, Bigelow, Herbal, Fruit and Almond,
brewed 4 minutes
1.8
Tea, Bigelow, Herbal, Ginger Snappish,
brewed 4 minutes
1.8
Tea, Bigelow, Herbal, Hibiscus and Rose
Hips, brewed 4 minutes
2.2
Tea, Bigelow, Herbal, I Love Lemon,
brewed 4 minutes
1.2
Tea, Bigelow, Herbal, Mint Medley,
(brewed 5 minutes)
1.4
Tea, Bigelow, Herbal, Orange and Spice,
brewed 4 minutes
1.0
Tea, Bigelow, Herbal, Perfect Peach,
brewed 4 minutes
0.5
Tea, Bigelow, Herbal, Pomegranate
Pizzazz, brewed 4 minutes
0.0
Tea, Bigelow, Herbal, Red Raspberry,
brewed 4 minutes
1.0
Tea, Bigelow, Herbal, Sweet Dreams,
brewed 4 minutes
1.9
Tea, Bigelow, Herbal, Taste of the
Tropics, brewed 4 minutes
0.0
Tea, Bigelow, Herbal, Tasty Tangerine,
brewed 4 minutes
0.0
Tea, Celestial Seasoning, Sleepy time 1.1
Tea, Celestial Seasoning, Herbal,
Madagascar Vanilla Red
0.9
Tea, Celestial Seasoning, Herbal,
Ginseng Energy, brewed 5 minutes
1.0
Tea, Chinese, black 4.0
Tea, Dandelion 1.3
Tea, Fennel 3.1
Tea, Horsetail 1.9
Lower Oxalate Food Plan
Page 8 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Tea, Kuchika (Twig tea) 4.8 1 tea bag
Tea, Lipton green tea 5.0
Tea, Nettle (stinging nettle) 0.9
Tea, Ojibwa 2.5
Tea, P’au D’arco 0.9
Tea, Peppermint 1.4
Tea, Rosehip 0.9
Tea, Senna tea 1.1
Tea, Valerian 2.0 1 tsp of cut root
Tea, Strand Tea, Honeybush Herbal,
brewed 5 minutes
0.5
Tea, Strand Tea, Roobios 1.1 Per teabag
Tea, Traditional Medicinals, Licorice
root
0.6 Per teabag
Other Beverages / Pop
Oxalate
mg
Boost, Vanilla 5.6 Per cup
Coconut water 7.0 Per half cup
Limeade, Albertson’s 0.4 Per cup
Orange soda, Minute Maid 0.9 Per 12 ounces
7Up 0.1 Per 12 ounces
Coke 0.2 Per 12 ounces
Crystal Light 0.0 Per cup
Ginger ale, Schwepp’s 0.2 Per 12 ounces
Pepsi 0.0 Per 12 ounces
Pepsi, Diet 0.4 Per 12 ounces
Ribena 0.7 Per 12 ounces
Sprite 0.0
Liquor and Alcohols
Gin 0.0 Per ounce
Liqueur, Brendan’s Irish Cream Liqueur 1.8 Per ounce
Liqueur, Potters Amaretto 0.0 Per ounce
Vermouth, Martini & Rossi, extra dry 0.0 Per ounce
Vermouth, Martini & Rossi, sweet 0.0 Per ounce
Whiskey, Jack Daniel’s, Old No 7 0.0 Per ounce
Whiskey, Bourbon 0.1 Per ounce
Wine, Marsala, Holland House 0.0 Per 4 ounces
Wine, Port, ruby, bottled 0.0 No numbers provided
Wine, Rose, bottled 0.2 Per 5 ounces
Lower Oxalate Food Plan
Page 9 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Nuts and Seeds
Oxalate
mg
Most nuts are too high!
Butters, Pumpkin seed butter 2.3 Per tablespoon
Butters, Sunflower seed Butter 3.5 Average per tablespoon
Chestnut, canned 0.0 ½ cup
Chestnut, roasted 4.3 Per 3 kernels!
Coconut meat, dried or raw 0.8 Per coconut
Flax, seed 0.7 Per tablespoon
Macadamia, nut 4.9 Per 5 nuts only, with 12 nuts per
ounce. (12 nuts = 11.8 mg ox)
Pecans 12 Per ¼ cup
Pumpkin, seed 3.1 ¼ cup
Walnuts 18.5 ¼ cup
Grains
Oxalate
mg
Serving is ½ cup unless noted.
Millet, boiled 30 minutes, water
discarded
6.1
Millet, dry, uncooked 10.3 Per ¼ cup
Popcorn, Arrowhead Mills Organic 3.5 Per cup
Rice, white, Arborio, boiled 3.1
Rice, white, long grain, S&W 3.1
Rice, Thai Jasmine 3.2
Rice, Uncle Ben’s (converted) 0
Wild Rice, Lundberg (soaked 12 hours
and cooked)
4.8 ½ cup
Pasta
Oxalate
mg
Serving is ½ cup
Quinoa Pasta, Ancient Harvest spaghetti 4.6
Tinkyada, brown rice elbow 4.7
Tinkyada, white rice spaghetti 2.25 ½ cup
Legumes
Oxalate
mg
Serving is ½ cup. Only one
serving per week if greater than
5 mg.
Beans, Garbanzo, canned 8.4
Beans, Lima, dried, boiled 7.3
Lentils, red, boiled ½ hour 2.2
Peas, black eyed 3.0
Lower Oxalate Food Plan
Page 10 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Peas, green peas, boiled 0.2
Peas, Snowpeas, whole, fresh 6.4
Peas, split green 5.8
Peas, split yellow 4.3
Oils
Oxalate
mg
Canola 1.8 Per tablespoon
Castor oil 0.0
Coconut oil 0.5 ½ cup
Macadamia Nut oil 2.12 Per tablespoon
Olive Oil 0.9 Per tablespoon
Peanut oil 0.6 Per tablespoon
Red Palm oil 1.8 Per tablespoon
Sesame oil 0.4 Per tablespoon
Canola Shortening, Spectrum 0.8 Per tablespoon
Condiments and Sweeteners
Oxalate
mg
Agave nectar, orange blue 0.1 Per tablespoon
Bragg’s Liquid Aminos 1.9 Per tablespoon
Chocolate, white 2.3 Per ounce
Chocolate syrup, Torani, Sugar free 1.3 ¼ cup
Green Chilies, chopped, Old El Paso 2.2 Per 2 tablespoons
Honey 0.0 Per tablespoon
Horseradish, extra hot 0.9 Per teaspoon
Jam / Jellies, Concord Grape, Albertsons 1.7 Per tablespoon
Jam / Jellies, Strawberry, Albertsons 2.2 Per tablespoon
Ketchup 1.2 Per tablespoon
Lakanto 0.1 Per tablespoon
Liquid Smoke 0.2 Per tablespoon
Maple syrup 0.1 Per tablespoon
Mayonnaise 1.7 Per tablespoon
Mustard, dijon 1.0 Per tablespoon
Mustard, yellow 1.0 Per tablespoon
Peppers, Habanero, with seeds, sautéed
10 min in 1 tsp safflower oil
17 Per 4 peppers
Peppers, cayenne, with seeds, sautéed 10
min in 1 tsp safflower oil
3.7 Per 6 peppers
Soy sauce, Kikkoman 1.1 Per tablespoon
Stevia, liquid, Sweet Leaf 0.2 Per teaspoon
Lower Oxalate Food Plan
Page 11 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Stevia, liquid, chocolate, Sweet Leaf 0.1 Per 8 drops
Stevia, powder, NOW 0.0 Per scoop
Sugar, Brown 0.5 Per teaspoon
Sugar, White 0.2 Per teaspoon
Sweetener, Splenda (sucralose) 0.5 Per teaspoon
Sweetener, Sweet-N-Low 0.4 Per teaspoon
Tabasco sauce 1.5 Per tablespoon
Vinegar, apple cider 0.2 Per tablespoon
Vinegar, balsamic 3.9 Per tablespoon
Vinegar, distilled 0.0 Per tablespoon
Vinegar, wine, tarragon flavoured 6.0 Per tablespoon
Worchestershire sauce 2.0 Per teaspoon
Xylitol 0.1 Per teaspoon
Herbs, Spices and Baking Items
Oxalate
mg
1 tsp serving (unless noted).
Multiple spices rapidly increases
oxalate totals for a dish.
Acacia fiber Considered low
Almond Extract 0.3 Per teaspoon
Baking powder 0.1 Per teaspoon
Baking soda 0.0
Basil, fresh 2.9 Per tablespoon
Bay leaves 1.0 Per three leaves
Braggs, Liquid Aminos 2.0 Per tablespoon
Cardamom, ground, McCormick 6.1 Per teaspoon
Capers, canned 1.7 Per 2 tablespoons
Cayenne 5.0 Per teaspoon
Chili Powder, Red (Hatch) 3.4 Per teaspoon
Chives, fresh 0.1 Per tablespoon
Chocolate, White, Callebaut 2.3 Per ounce
Chocolate, White, Morsels, Nestle
Premier
2.1 Per half cup
Chocolate Syrup, Sugar Free, Torani 1.3 Per ¼ cup
Cilantro, fresh 1.4 Per ¼ cup fresh
Cinnamon, ground 4.2 Per ½ teaspoon
Cream of tartar 1.1 Per teaspoon
Curry powder, McCormick 14.0 Per teaspoon
Dill weed, fresh 3.3 Per teaspoon
Fruit pectin 0.2 Per teaspoon
Gelatin, Knox Unflavoured 0.8 Per envelope
Garlic, raw 0.3 Per clove
Guar Gum 1.15 Per Tablespoon
Lower Oxalate Food Plan
Page 12 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Ginger, root, raw 2.1 Per teaspoon
Horseradish, prepared 0.9 Per teaspoon
Italian seasoning, dried, organic herbs,
McCormick
5.1 Per teaspoon
Lemon Extract 0.1 Per teaspoon
Mace, ground, McCormick 1.2 Per teaspoon
Malt, powder 2.5 Per Tablespoon
Maple Flavouring, Imitation,
McCormick’s
0.4 Per teaspoon
Marjoram, dried 1.9 Per teaspoon
Mesquite Seasoning, dried, ground,
McCormick’s
4.4 Per teaspoon
Mrs. Dash, seasoning blend 1.9 Per teaspoon
Mustard, dry 0.28 Per teaspoon
Nutmeg, ground 1.4 Per teaspoon
Onion powder Probably low in spice amounts
Orange Extract, pure 0.2 Per teaspoon
Oregano, dried Untested but likely low
Oregano, ground 7.3 Per teaspoon
Paprika, sweet 6.0 Per teaspoon
Parsley, dried 3.6 Per teaspoon
Parsley, raw, fresh, leaves only 4.5 Per tablespoon
Pepper, white only 1.4 1 teaspoon
Peppermint, fresh 0.1 Per 2 leaves
Poultry seasoning, dried, ground,
McCormick
7.0 Per teaspoon
Rosemary, fresh 1.8 Per tablespoon
Saffron 1.6 Per teaspoon
Sage, ground 3.7 Per teaspoon
Salt, Celtic Light Grey 0.4 Per teaspoon
Salt, Iodized, Hain 0.0 Per teaspoon
Savory, ground 0.8 Per teaspoon
Spring roll skins, rice 6.6 Per 3.5 ounces
Tarragon 1.9 Per teaspoon
Thyme, dried 2.5 Per teaspoon
Vanilla extract, artificial 0.0 Per tablespoon
Vanilla extract, pure 0.1 Per tablespoon
Vinegar, apple cider 0.2 Per tablespoon
Vinegar, balsamic 3.9 Per tablespoon
Vinegar, wine, tarragon 2.2 Per tablespoon
Xantham gum Not tested but probably low
Yeast 5.6 Per package (2 Tbsp)
Lower Oxalate Food Plan
Page 13 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
Flours
Oxalate
mg
Serving = ½ cup. Total oxalate
is first #: bracketed # is soluble
oxalate (easier absorbed)
Black-eyed pea flour 3.8 (2.5) Low
Coconut flour 4.4 (3.7) Low
Corn starch 8.3 (3.0) Medium
Corn flour, fermented 2.85 (2.7) Low
Flax Seed Meal 8.6 (5.9) Medium
Green bean starch 2.8 (1.0) Low
Green pea flour 8.2 (5.9) Medium
Garbanzo (chick pea) flour 8.2 (7.7) Medium
Montina flour 16.1(10.2) High
Oat bran 14.5 (2.6) Medium
Potato Starch 5.5 (1.4) Medium
Pumpkin powder flour, Barry Farm 13.6 (9.5) Medium
Pumpkin seed flour 5.5 (3.0) Medium
Rice flour, white 22.5 (7.9) High
Rice Starch 2.7 (1.9) Low
Rolled oats 11.10 (0) Medium
Sweet rice (mochi) flour 10.4 (6.2) Medium
Tapioca Flour, Bob’s Red Mill 9.5 (2.0) Medium
Water chestnut flour 3.6 (2.4) Low
Commercially Produced Foods
(by brand)
Oxalate
mg
Variable serving sizes
Ancient Harvest, Quinoa spaghetti 4.55 Per ½ cup
Annies Homegrown, Macaroni and
Cheese Rice Pasta
4.7 Per 2 ounce serving
Cheerios, Whole Grain Oats 5.3 Per ½ cup
Chex, Corn, General Mills 3.55 Per ½ cup
Chex, Rice, General Mills 3.61 Per ½ cup
Cold Mountain, Red Miso Paste 3.4 Per teaspoon
Enjoy Life, Sunbutter Crunch granola
bar
5.5 Per 1 bar
Envirokids Crispy Rice Bars, Very Berry 5.3 Per bar
Envirokids Gorilla Munch 2.87 Per ½ cup of cereal
Glutino Pretzel Twists 2.6 Per 24 pretzels (about 1 ounce)
Kinnikinnick, Animal cookies 1.3 Per 8 cookies
Kinnikinnick, Graham cracker cookies 2.2 Per cookies
Kinnikinnick, Tapioca Rice hamburger 8.3 Per bun
Lower Oxalate Food Plan
Page 14 of 14
Food list, Updated November, 2012 Always check serving sizes to stay lower oxalate.
bun
Lipton, Onion Mushroom soup 6.8 Per cup
M&M’s 8.4 20 pieces
Miracle Noodles (Shiritaki) 3.5 Per three ounces
Nestle, Coffee Mate French Vanilla 0.8 Per Tablespoon
Nestle, Coffee Mate Hazelnut 1.0 Per Tablespoon
Pacific brand, Chicken broth 4.8 Per cup
Pacific brand, Mushroom Stock 1.0 Per cup
Post, Honey Bunches of Oats 6.2 Per ½ cup
Snapeas, regular flavour 2.3 1 ounce (~ third of the bag!)
Special K, lightly toasted rice 4.7 Per ½ cup
Swanson, chicken broth, 100% natural 0.0 Per ½ cup
Thai Kitchen, Garlic and Vegetable Soup 2.1 Per ½ cup
Tinkyada, Brown Rice Pasta Elbows 4.67 Per ½ cup
Tostitos White Corn Tortilla Chips 10.8 7 chips!
Vlasic, Baby Kosher Dills 2.5 Per pickle
Wishbone Italian dressing 2.0 2 Tablespoons
Wishbone Ranch dressing 2.4 2 Tablespoons
Fast Food Items
Oxalate
mg
Variable serving sizes
Wendy’s Caesar Side Salad, no croutons 3.2 1 side salad
Wendy’s Junior Hamburger, plain 7.5 1 burger