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Oxalate Content of Common Foods - Oxalate Calculator

Fruits
Food Item Serving Size
Apple (with skin) 1 medium
apple sauce 1 cup
Apricot 1 small
banana 1 medium
Blackberries 1/2 cup
Blueberries 1/2 cup
Cantaloupe 1/4 melon
Cherries, sweet 1 cup
Dates (pitted) 1 date
Figs, dried 1 medium
Grapefruit 1/2 medium
Grapes  white, red 1/2 cup
Honeydew - melon 1 cup
Kiwi 1 medium
Lemons 1 wedge
Limes 1/2 med
Mango, flesh only 1 medium
Orange 1 large
Peach 1 medium
Pear (with skin)  1  medium
Pineapple - diced 1 cup
Plums 1 medium
Raisins 1/4 cup
Raspberries 1 cup
Strawberries 1/2 cup
Tangerine 1  medium
Watermelon 1 cup
 


Vegetables
Food Item Serving Size
Artichoke 1 small
Asparagus, 4 spears 1/2 cup
Avocado 1 medium
Beets sliced 1/2 cup
Broccoli 1/2 cup
Brussels sprouts 1/2 cup
Carrot 1 medium
Celery, fresh chopped 1 cup
Cabbage (red, white) 1/2 cup
Cauliflower 1 cup
Collards 1 cup
Corn, canned 1/2 cup
Endive (salad) 10 leaves
Kale 1 cup
Lettuce, iceberg 1 cup
Onion 1/2 cup
Peas green, fresh or frozen 1/2 cup
Peas and carrots 1/2 cup
Potato, baked with skin 1 medium
Pepper, green,sliced, raw 1/2 cup
Rhubarb 1/2 cup
Sauerkraut 1/2 cup
Spinach 1 cup
String beans 1/2 cup
Sweet potatoes 1/2
Tomato 1 medium
Turnip 1/2 cup
Yams 1 medium
Zucchini  (raw or cooked) 1/2 cup



Nuts / Seeds
Food Item Serving Size
Foot Item Serving size
Almonds 20 nuts
Flaxseeds  1 tbsp
Peanut butter 1 tbsp
Peanuts 10 nuts
Cashews 18 nuts
Pecans 15 halves
Pistachios 47 nuts
Sunflower seeds 1 cup
Walnuts (shelled) 7 whole


 
Legumes (cooked)
Food Item Serving Size
Kidney beans 1/2  cup
Lentils, soup 1 cup
Navy beans 1/2 cup
Refried beans  1/2 cup
soybeans  1 cup

Bread / Grains
Food Item Serving Size
Bread, rye 1 slice
Bread, whole-wheat 1 slice
Bran muffins 1
Cornbread 2" square  1
Pancakes 4 cakes
Tortillas (flour or corn) 1 tortilla
Wheat bran bread 1 slice
English Muffin 1 muffin
White bread 1 slice
Pasta and rice (cooked)
All-purpose flour 1 cup
Bulgar, cooked 1 cup
Pasta, noodles 1 cup
Rice, brown 1 cup
Rice (white) 1 cup 
Buckwheat grouts 1 cup cook.
       

Cereals:
All-Bran  1/2 cup
Bran Buds 1/2 cup
Bran Chex 1 cup
Bran Flakes 1/3 cup
Cheerios 1 cup
Fiber One  ½ cup
Frosted Mini-Wheats 1 cup
Grape Nuts 1/2 cup
Kashi Go Lean 3/4 cup
Oatmeal  (cooked regular, quick, or instant)  1 cup
Raisin Bran 1 cup
Shredded Wheat 2 biscuits

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