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Oxalate content of common foods - calculator

Oxalate content of common foods calculator
In the body, oxalic acid combines with divalent metallic cations such as calcium (Ca2+) and iron(II) (Fe2+) to form crystals of the corresponding oxalates which are then excreted in urine as minute crystals. These oxalates can form larger kidney stones that can obstruct the kidney tubules. An estimated 80% of kidney stones are formed from calcium oxalate. Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of chronic vulvar pain (vulvodynia) are typically advised to avoid foods high in oxalic acid. Methods to reduce the oxalate content in food are of current interest.


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
Coconut meat, dried or raw 1/4 cup
Currants 100 grams
Dates (pitted) 1 date
Figs, dried 1 medium
Grapefruit 1/2 medium
Grapes  white, red 1/2 cup
Guava 1 medium
Honeydew - melon 1 cup
Kiwi 1 medium
Lemons 1 wedge
Limes 1/2 med
Mango, flesh only 1 medium
Orange 1 large
Papaya 1 medium
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


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
Cucumber 1/4 cucumber
Endive (salad) 10 leaves
Kale 1 cup
Lettuce, iceberg 1 cup
Mushrooms 1 mushroom
Okra 1/2 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
Macadamia nuts 1 ounce
Pecans 15 halves
Pistachios 47 nuts
Pumpkin Seeds 1 cup
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
Couscous 1 cup
Cornmeal 1 cup
Pasta, noodles 1 cup
Rice, brown 1 cup
Rice (white) 1 cup 
Buckwheat grouts 1 cup cook.

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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Oxalate content of common foods Calculator