Oxalate Food List
Sick of finding conflicting information about the oxalate content of food?
Much of the information online about oxalate is inaccurate due to the difficulty of measuring oxalate in food. Early oxalate research used inaccurate methods. The oxalate list created at Harvard is considered the gold-standard for oxalate content in foods.
Use this download as a client education piece OR as a reference for yourself!
This handout is:
- Based off the gold-standard Harvard oxalate list.
- Uses standardized portions to categorize foods into low, medium or high oxalate food categories
- Includes ALL non-combination foods from the Harvard oxalate list
Looking for more comprehensive info?
Check out my other kidney stone resources!
Reviews
your data is not from Harvard 2008
Your data significantly differs from the data for the same food, e.g., soy milk & tofu compared to that listed on oxalate.org – both of you claim to get your data from Harvard 2008 but that can’t be correct. For example you list soy milk as 20mg/cup but oxalate.org says it’s only 4mg. Similar disparity with tofu. Please explain.
-
more comparison:
you list soybeans as 48mg per 1/2 cup = 96mg/cup but oxalate.org says soybeans contain only 7mg/cup. Huge disparity. Something is wrong here. Where did you get your data? – it’s not Harvard. (unless it is oxalate.org who is wrong). Please explain.-
Hi Bill,
There are a few items I’ve updated from the Harvard list as my colleagues and I found them to be wildly inaccurate (such as those soybeans!). 2008 was a long time ago! You’ll notice that even oxalate.org has another soybean estimate closer to the number on this list.It is critical to understand that it will be impossible to find 2 oxalate lists exactly a like. Oxalate is very difficult to measure in food, which has resulted in a plethora of inaccurate oxalate counts out there. Also, the oxalate content differs significantly based on food ripeness, growing location and soil conditions. This is one of the reasons why I do not recommend “counting” oxalate for most people.
I hope this helps!
-
Oxalates In Food Summer 2020
The ranges were way off making the list, as is, not very helpful. The diet my doctor put me on considers low oxalate to be less than 2 mg per serving, moderate oxalate to be 2 to 6 mg per serving, and high oxalate anything 7 mg and above per serving. My daily limit is 40-50 mg per day.
-
Hi Barbara. Thank you for your comment! Everyone has different oxalate needs, so there are no standardized cut-offs for what defines a “low” or “high” oxalate food. I hope you can use this to better understand how much oxalate is in some common foods and find options that fit in your meal plan!
Super Helpful!
This came in such great use, and I just wanted to say THANK YOU for providing this great list! It is very clearly written and in a nice easy-to-read format.
You must log in and be a buyer of this download to submit a review.