VERY HIGH OXALATE (over 50mg per serving)

1 The OXALATE Content of FoodBy Helen O'Connor, MS, RDThe OXALATE content of food can vary considerably between plants of the same species, due todifferences in climate, soil quality, state of ripeness, or even which part of the plant is analyzed. Variationsalso may be caused by the different methods used for measuring OXALATE in food. Published values for somefoods can vary from negligible amounts to moderately high. In addition, the soluble OXALATE content of a foodmay influence the amount of OXALATE absorbed by the intestine much more than the insoluble part, so foodsthat have a modest total OXALATE content should still be limited because of the relatively high amount of solubleoxalate the tables below, the foods have been grouped according to their soluble and / or total oxalatecontent and the relative risk that they pose to those who need to limit dietary OXALATE .

2 In using these tables,it is very important to pay attention to the serving sizes listed . These food tables were compiled using themost up to date information available as of Feb 2003. They may be grouped differently to that of otheroxalate food lists, because they are based on more recent data. If you have any questions relating to thedietary information posted here, please contact the registered dietitian at .A low OXALATE diet is usually defined as less than 50mg OXALATE per day. However, dietary oxalaterestrictions may vary depending on the underlying condition causing oxalosis.

3 Please check with your healthprovider to determine the appropriate level of OXALATE restriction for HIGH OXALATE (over 50mg per serving) The following foods may contain very large amounts of OXALATE in the range of50 520mg OXALATE per serving size sizeSoybeans and soy products Serving sizeBeetroot boiled or pickled cup (50g)Soy milk cup Beet greens (Mangold)1 oz (30g)Soy burger 1 item (67g)Leeks cup (62g)Textured vegetable/soy protein 1 ozOkra cup (100g)Soy Flour 1 ozPoke weed1 oz (30g)Soy nuts ozSpinach 1 oz (30g)Soy tofu3 ozSweet potatoes cup (120g)Soy yogurt cup Swiss chard (boiled)1 oz (30g)Soy breakfast links1 item (45g)Swiss chard (raw) cup (9g)FruitsServing sizeLegumes,Nuts and SeedsServing sizeElderberry, oz (100g)Almonds (slices) cup (14g)Figs, oz (100g)Hazel nut (chopped) cup (28g)Green gooseberries cup (75g)Lentils, dried beans (cooked) cup (85g)Rhubarb, raw, canned or stewed cup (120g)Refried beans (cooked) cup (42g)Star fruit (Carambola)1 oz (30g)Peanuts cup (36g)Peanut butter T (8g)Grains and StarchesServing sizePecans (and other nuts) cup (28g) amaranth *1 oz (30g)Pistachio cup (56g)Buckwheat, dry2 oz (60g)Sesame seeds (and Tahini) 1 teaspoon (~ )

4 Wheat bran, dry1 oz (30g)*The OXALATE content of amaranth is unknown, but it is related to spinach and beets, and therefore probably contains high levels of OXALATE (10-50mg per serving) The following foods may contain large amounts of OXALATE in the range of 10 50mgoxalate per serving. VegetablesServing sizeFruits Serving sizeBaked beans in tomato sauce 1 cup (120g)Blackberries cup (72g)Beans, green cup (68g)Black currents cup (56g)Beans, kidney cup (120g)Black raspberries cup (60g)Celery (raw) cup (60g)Blueberries cup (73g)Chicory, raw cup (90g)Currants, red cup (56g)Collard (boiled) cup (64g)Dewberries cup (72g)Dandelion greens (raw)1 cup (55g) Figs, raw( oz) 100gDandelion greens (boiled)1 cup (105g)Fruit Cocktail cup (125g)Mustard greens, raw cup (90g)Gooseberry, red( oz) 100gOlives, green, canned1 oz ( 7-8 small)Gooseberry, mixed( oz)

5 100gPeppers, chilies, raw cup (75g)Grapes, concord cup (80g)Peppers, green, raw cup (113g)Kiwi, raw1 med (76g)Potatoes, raw5 oz (150g)Raspberries, red cup (62g)Potatoes , boiled5 oz (150g) oz (100g)Potatoes , baked5 oz (150g)Potato, chips (small bag)1 oz (30g)Potatoes, french fries5 oz (150g)Grains and StarchesServing sizeRutabagas cup (85g)Breakfast cereals (bran/high fiber)1 oz (30g)Summer squash cup (90g)Rye or Wheat oz (100g)Soy cheese1 oz (30g)Grits, white corn, dry cup (75g)Tempeh oz (100g)Grits, white corn, cooked cup (120g)Wheat germ1 Tbsp (7g)Whole-wheat flour cup (60g)MiscellaneousServing sizeChocolate (Hershey bar)1 oz (30g)BeveragesServing sizeChocolate (dark)1 oz (30g)Beer: dark, robust12 fl oz (356g)Chocolate ( M & Ms)1 oz (30g)Coffee, instant1 tsp ( )Cocoa, dry powder1 Tbsp ( )Ovaltine 1 tsp ( )Three Musketeers Bar1 oz (30g)Tea, black *1 cup (240g) Butterfingers Bar1 item (45 gram)Tea rosehip1 cup (240g)Vegetable soup1 cup (240g)* Published values for black tea range from 4 17mg per cup.

6 OXALATE content also varies with the strength oftea. Limit to 8 fl. oz (1 cup) OXALATE (2 10mg per serving) The following foods contain moderate levels of OXALATE . Note listed serving sizeFruits/JuicesServing sizeLiver4 oz (113g)Apple, Granny Smith (or green)1 med (140g) Sardines4 oz (113g)Apple Sauce/Puree4 oz (120g)Yogurt, nonfat plain 1 cup (227g)Apricots2 med (70g)Bananas1 med (114g)VegetablesServing sizeHuckleberry, dried (Bilberry) oz (100g)Artichoke2 oz (60g)Cherries, sweet10 items (68g)Asparagus cup (90g)Cranberry juice, pure cup (126g)Black Olives1 oz ( 7 8 small)Grape juice (red and green) cup (126g)Cabbage, red /savoy, raw, shredded cup (35g) oz (100g)Carrots, raw1oz (30g)Lemon, oz (100g)Carrots, boiled cup (73g)

7 Lemon, orange or lime peel1 Tbsp (6g)Carrot (100g)Lime, oz (100g) (100g)Mandarin oz (100g)Egg plant, boiled cup (48g)Orange, raw 1 medium (136g)Egg plant, raw cup (41g)Papaya1 medium (300g)Escarole, raw1 cup (28g)Peaches, Alberta1 medium (87g)Fennel (raw)1 oz (30g)Pears, raw 1 item (<200g)Fennel (boiled) oz (100g)Pears, Bartlett, canned cup (124g)Kale (boiled) cup (65g)Pineapple, canned cup (125g)Lima Beans, canned cup (124g)Plum juice cup (125g) (100g)Plums, purple1 medium (66g)Mushrooms, canned or raw 1 cup (70g)Plums, Japanese1 medium (66g)Onions, boiled cup (105g)Plums, Syrian (Mirabelle)1 medium (66g)Parsnips, boiled cup (78g)Prunes1 item (28g)Parsley1 Tbsp (4g)Raisins cup (40g)Peas, (100g)Strawberries, canned cup (127g)Salsify, (100g)Strawberries, raw cup (75g) (100g)Split peas cup (98g)Sweetcorn cup (80g)Tomato juice cup (120g)MiscellaneousServing sizeTomato, canned, peeled cup (60g)Cinnamon, ground 1 tsp ( )Tomato, raw cup (120g)Chicken noodle soup1 cup (240g)Watercress1 cup (34g)Ginger, raw1 tsp (2g)Malt powder1 Tbsp ( )BeveragesServing sizeMarmalade 1 Tbsp (20g)Beer, draft ( Budweiser)12 fl ozThyme1 tsp (2g)Coffee, brewed ** 1 cup (8 )Tomato soup1 cup (244g)

8 Green Tea ( per 1 cup water)1 cup (8 )Pepper, black1 tsp ( )Guinness draft beer12 fl ozSunflower seeds cup (28g)Hot chocolate1 oz (30g)Mat tea tea, green or roasted**1 cup (8 )Wine, Ros 1 cup (8 )** OXALATE content varies with the strength. Limit to 8 fl. Oz (1 cup) daily. Recent OXALATE analysis of strawberries shows lower values than previously thought. Until more dataconfirms this, cup is the recommended serving size of strawberries. MODERATE OXALATE (2 10mg per serving) continued:-The following foods contain moderate levels of OXALATE . Note listed serving and StarchesServing sizeGrains and StarchesServing sizeBagels, plain1 medium (55g)Macaroni, boiled, soft1 cup (140g)Barley, cooked1 cup (156g)Oatmeal1 cup (234g)Bread, white 1 slice (30g)Popcorn2 cups (25g)Bread, whole wheat1 slice (30g)Pretzels1 oz (30g)Cake, sponge1 slice (66g)White rice, cooked 1 cup (175g)Cheerios 1 cup ( )Spaghetti, boiled, soft1 cup (140g)Corn tortilla1 medium (21g)Spaghetti, canned in tomato sauce1 cup (250g)Corn meal, yellow, dry1 cup (138g) oz (100g)English muffin, white1 item (58g)Rice, brown, cooked cup (96g)Flour, white cup (60g)Pop tart (cinnamon)

9 1 item (52g)Scroll down for Low OXALATE Food TableLOW OXALATE (0 2mg per serving) The following foods contain little or no OXALATE . Dairy, Meat, and FishVegetablesFruits/JuicesButtermilk Avocado Aloe vera juiceMilk low-fat, skim, whole Broccoli Apples, red / juice Bacon Brussels sprouts Apricots / nectar Beef Cauliflower AvocadosCorned beef Cabbage, green Bilberries (raw) CheeseChives, rawCherries , juice (bing, sour)EggsCucumber Coconut (fresh)Fish (except sardines)EndiveCranberries / juice HamFennel leavesGranadilla (passion fruit) LambKohlrabi Grapefruit juicePorkLettuce, all kinds Grapes, (green, red) PoultryOnion, raw Lemon juice ShellfishPeas, green (fresh /frozen)Lime juiceRadishes Litchi (Lychee)

10 Fats and oilsTurnipsMangoes Butter and margarineWater chestnuts, cannedMelons (all types)MayonnaiseWatercressNectarinesSala d dressingsOrange juiceVegetable oilMiscellaneousPapaya CornstarchPeaches (canned)Grains and StarchesCorn syrupPeaches, Hiley or StokesBreakfast cereals (corn, rice)Gelatin, unflavoredPineapple juiceChestnuts Hard candyPlums (green, yellow) Fig NewtonHoneyRed Current Juice Graham crackersJello and unflavored gelatinMacaroniPreserves (with allowed fruit)Egg noodles (chow mein)Maple syrupHerbs (<2mg OXALATE per tsp)Wild rice, cookedMustard, all kindsBasilNutmeg, dryDillBeveragesOregano, dr