食物的草酸盐含量

2022-05-28 11:49

高草酸盐含量的食物

一个高草酸盐含量的食物可以在以下位置找到： https://regepi.bwh.harvard.edu/health/Oxalate/files

表1：食物的草酸盐含量

Food Group	Food Item	Serving size	OxalateCategory	Oxalate Value

Fruits
Whole Fruits	Avocados	1 fruit	Very High	19mg
	Dates	1 date	Very High	24mg
	Grapefruit	1/2 fruit	Very High	12mg
	Kiwi	1 fruit	Very High	16mg
	Orange	1 fruit	Very High	29mg
	Raspberries	1 cup	Very High	48mg

	Tangerine	1 fruit	High	10mg

	Figs	1 medium fig	Moderate	9mg

	Apple Sauce	1 cup	Very Low	2mg
	Banana	1 fruit	Low	3mg
	Blackberries	1/2 cup	Very Low	2mg
	Blueberries	1/2 cup	Very Low	2mg
	Cherries	1 cup	Low	3mg
	Limes	1/2 fruit	Low	3mg
	Pears	1 fruit	Very Low	2mg
	Pineapple	1 cup	Low	4mg
	Raisins	1 oz or 1 small snack box	Low	3mg
	Strawberries	1/2 cup	Very Low	2mg

	Apples	1 fruit	Very Low	1mg
	Apricots	1 fruit	Little or None	0mg
	Cantaloupe	1/4 melon	Very Low	1mg
	Grapes	1/2 cup or 16 seedless grapes	Very Low	1mg
	Honeydew Melon	1 cup	Very Low	1mg
	Lemons	1 wedge	Very Low	1mg
	Mango	1 fruit	Very Low	1mg
	Nectarine	1 fruit	Little or None	0mg
	Papaya	1 medium fruit	Very Low	1mg
	Peaches	1 fruit	Little or None	0mg
	Plaintain	1 medium	Very Low	1mg
	Plums	1 fruit	Little or None	0mg
	Watermelon	1 slice	Very Low	1mg

Canned Fruits	Canned Pineapple	1/2 cup	Very High	24mg

	Canned Cherries	1/2 cup	Moderate	7mg

	Cranberry Sauce	1/2 cup	Very Low	2mg

	Canned Pears	1/2 cup	Very Low	1mg
	Canned Peaches	1/2 cup	Very Low	1mg
	Fruit Cocktail	1/2 cup	Very Low	1mg

Dried Fruits	Dried Figs	5 pieces/fruits	Very High	24mg
	Dried Pineapples	1/2 cup	Very High	30mg

	Dried Prunes	1/4 cup or 5 prunes	High	11mg

	Dried Apples	1 cup or 13 rings	Very Low	2mg
	Dried Apricots	1 cup of halves	Low	3mg

	Dried Cranberries	1/2 cup	Very Low	1mg

Vegetables	Bamboo Shoots	1 cup	Very High	35mg
	Beets	1/2 cup	Very High	76mg
	Fava Beans	1/2 cup	Very High	20mg
	Navy Beans	1/2 cup	Very High	76mg
	Okra	1/2 cup	Very High	57mg
	Olives	approx 10 olives	Very High	18mg
	Parsnip	1/2 cup	Very High	15mg
	Red Kidney Beans	1/2 cup	Very High	15mg
	Refried Beans	1/2 cup	Very High	16mg
	Rhubarb	1/2 cup	Very High	541mg
	Rutabaga	1/2 cup mashed	Very High	31mg
	Spinach, cooked	1/2 cup	Very High	755mg
	Spinach, raw	1 cup	Very High	656mg
	Tomato Sauce	1/2 cup	Very High	17mg
	Turnip	1/2 cup mashed	Very High	30mg
	Yams	1/2 cup, cubed	Very High	40mg

	Carrots, raw	1/2 lg carrot	High	10mg
	Celery, Cooked	1 cup	High	10mg
	Collards	1 cup	High	10mg

	Artichokes	1 small bud	Moderate	5mg
	Asparagus	4 spears	Moderate	6mg
	Carrots, cooked	1/2 cup sliced	Moderate	7mg
	Hot Chili Peppers	1/2 cup	Moderate	5mg
	Mixed Vegetables, frozen	1/2 cup	Moderate	5mg
	Oriental Vegetables, frozen	1/2 cup	Moderate	6mg
	Soybeans	1 cup	Moderate	7mg
	String Beans	1/2 cup	Moderate	9mg
	Tomato	1 med whole	Moderate	7mg

	Brussel Sprouts	1/2 cup frozen	Very Low	2mg
	Celery, raw	1 stalk	Low	3mg
	Kale	1 cup chopped	Very Low	2mg
	Mung Beans	1/2 cup	Low	3mg
	Mustard Greens	1 cup chopped	Low	4mg
	Sea Vegetables	1 cup	Low	3mg

	Alfalfa Sprouts	1/2 cup	Little or None	0mg
	Bok Choy (Chinese Cabbage	1 cup, raw	Very Low	1mg
	Broccoli	1/2 cup chopped	Very Low	1mg
	Cabbage	1/2 cup	Very Low	1mg
	Cauliflower	1/2 cup cooked	Very Low	1mg
	Chives	1 tsp	Little or None	0mg
	Corn	1/2 cup	Very Low	1mg
	Cucumber	1/4 cucumber	Very Low	1mg
	Endive	1/2 cup	Little or None	0mg
	Green Pepper	1 ring	Very Low	1mg
	Iceberg Lettuce	1 cup	Little or None	0mg
	Mushroons	1 mushroom	Little or None	0mg
	Onions	1 small onion	Little or None	0mg
	Peas	1/2 cup	Very Low	1mg
	Pickles	1 pickle	Little or None	0mg
	Radish	10 count	Little or None	0mg
	Romaine Lettuce	1 cup	Little or None	0mg
	Scallions	1/2 cup	Very Low	1mg
	Sauerkraut	1/2 cup	Very Low	1mg
	Waterchestnuts	4 waterchestnuts	Little or None	0mg
	Yellow Squash	1/2 cup	Very Low	1mg
	Zucchini	1/2 cup	Very Low	1mg

Potatoes	French Fries (homemade or fast food)	4 oz or 1/2 cup	Very High	51mg
	Baked Potato with Skin	1 medium	Very High	97mg
	Mashed Potatoes	1 cup	Very High	29mg
	Potato Chips	1 oz	Very High	21mg
	Potato Salad	1/3 cup	Very High	17mg
	Sweet Potatoes	1 cup	Very High	28mg

Dairy

Cream Products	Homemade Cream Sauce	1 cup	Low	3mg

	Coffee Creamer	1 Tbs	Little or None	0mg
	Non-Dairy Creamer	1 Tbs	Little or None	0mg
	Sour Cream	1 Tbs	Little or None	0mg

Ice Creams	Ice Cream (Vanilla)	1/2 cup	Little or None	0mg
	Ice Cream Light	1/2 cup	Little or None	0mg
	Non Fat Ice Cream	1/2 cup	Little or None	0mg

Yogurt Products	Plain Yogurt	1 cup	Very Low	2mg

	Yogurt with Fruit	8 oz	Very Low	1mg
	Non Fat Yogurt with Fruit	8 oz	Very Low	1mg
	Frozen Yogurt	1/2 cup	Very Low	1mg
	Lowfat Frozen Yogurt	1/2 cup	Very Low	1mg

Cheese Products	American Cheese	1 slice	Little or None	0mg
	Cheddar Cheese	1 slice	Little or None	0mg
	Low Fat Cheese	1 slice	Little or None	0mg
	Cottage Cheese	1/2 cup	Little or None	0mg
	Low Fat Cottage Cheese	1 cup	Little or None	0mg
	Cottage Cheese Fat Free	1/2 cup	Very Low	1mg
	Mozzarella Cheese	1 oz	Little or None	0mg

Eggs	Eggs	1 medium	Little or None	0mg
	Egg Beaters	4 oz	Little or None	0mg

Dairy Spreads	Cream Cheese	1 oz	Little or None	0mg
	Cream Cheese Fat Free	1 oz	Very Low	1mg
	Low Fat Cream Cheese	1 oz	Very Low	1mg
	Butter, Salted	1 pat	Little or None	0mg

Milk	Chocolate Milk	1 cup	Moderate	7mg

	Powered Milk	1 envelope	Low	3mg

	Fat Free Milk	1 cup	Very Low	1mg
	1% Milk	1 cup	Very Low	1mg
	2% Milk	1 cup	Very Low	1mg
	Whole Milk	1 cup	Very Low	1mg
	Buttermilk	1 cup	Very Low	1mg

Breads & Grains

Breads	French Toast	2 slices	Very High	13mg

	English Muffin Whole Wheat	1 muffin	High	12mg
	Pancakes (Homemade)	4 cakes	High	11mg
	Pancakes (mix)	4 cakes	High	10mg

	Blueberry Muffins	1 muffin	Moderate	9mg
	Biscuits (plain or buttermilk)	1 biscuit	Moderate	6mg
	Bran Muffins	1 muffin	Moderate	5mg
	Bran Muffin Low fat	1 muffin	Moderate	5mg
	Cracked Wheat Bread	1 slice	Moderate	5mg
	English Muffin	1 muffin	Moderate	8mg
	English Muffin Multi-Grain	1 muffin	Moderate	8mg
	English Muffin Wheat	1 muffin	Moderate	7mg
	Low Fat Muffins	1 muffin	Moderate	5mg
	Rye Bread	1 slice	Moderate	7mg
	Tortillas, Corn	1 tortilla	Moderate	7mg
	Tortillas, flour	1 tortilla	Moderate	8mg
	White Bread	1 slice	Moderate	5mg
	Wheat Bran Bread	1 slice	Moderate	7mg
	Whole Oat Bread	1 slice	Moderate	5mg
	Whole Wheat Bread	1 slice	Moderate	6mg

	Corn Bread	1 piece	Low	4mg
	Oatmeal Bread	1 piece	Low	4mg
	Oat Bran Muffin	1 small muffin	Low	4mg
	Oat Bran Bread	1 slice	Low	4mg

Pastas, Rice & Grains	All-Purpose Flour	1 cup	Very High	17mg
	Brown Rice, cooked	1 cup	Very High	24mg
	Brown Rice Flour	1 cup	Very High	65mg
	Buckwheat Groats	1 cup cooked	Very High	133mg
	Bulgur, cooked	1 cup	Very High	86mg
	Corn Grits	1 cup	Very High	97mg
	Cornmeal	1 cup	Very High	64mg
	Couscous	1 cup	Very High	15mg
	Lasagna	1 serving	Very High	23mg
	Millet, cooked	1 cup	Very High	62mg
	Miso	1 cup	Very High	40mg
	Rice Bran	1 cup	Very High	281mg
	Soy Flour	1 cup	Very High	94mg
	Wheat Berries	1 cup cooked	Very High	98mg
	Wheat Flour, Whole Grain	1 cup	Very High	29mg

	Spaghetti	1 cup cooked	High	11mg
	White Rice Flour	1 cup	High	11mg

	Corn Flour	1 cup	Low	3mg
	Hummus	1 Tbs	Low	4mg
	Macaroni & Cheese	1 cup	Low	4mg
	White Rice, cooked	1 cup	Low	4mg

	Barley Malt Flour	1 cup	Little or None	0mg
	Corn Bran	1 cup	Little or None	0mg
	Flaxseed	1 Tbs	Little or None	0mg
	Oat Bran, raw	1/3 cup	Little or None	0mg

Meats & Fish

Meat & Meat Alternatives	Tofu	3.5oz	Very High	13mg
	Veggie Burger	1 pattie	Very High	24mg

	Soy Burger	3.5oz	High	12mg

	Chicken Nuggets	6 nuggets	Low	3mg
	Meatballs	2 meatballs	Very Low	2mg
	Turkey Dogs	1 dog	Low	3mg

	Antelope	3 oz	Little or None	0mg
	Bacon	2 slices	Little or None	0mg
	Bologna	1 slice	Little or None	0mg
	Buffalo	3 oz	Little or None	0mg
	Chicken Dog	1 dog	Very Low	1mg
	Chicken Liver	3 oz	Little or None	0mg
	Chicken	3 oz	Little or None	0mg
	Hot Dogs	1 dog	Very Low	1mg
	Ham	3 oz	Little or None	0mg
	Ground Beef	3 oz	Little or None	0mg
	Lean Hamburg (85%)	3 oz	Little or None	0mg
	Lean Hamburg (75%)	3 oz	Little or None	0mg
	Lean Hamburg (90%)	3 oz	Very Low	1mg
	Liver	3.5oz	Little or None	0mg
	Moose	3oz	Little or None	0mg
	Pork	5 oz	Little or None	0mg
	Turkey	5 oz	Little or None	0mg
	Venison	3 oz	Little or None	0mg
	Wild Game Meat	3 oz	Very Low	1mg

Fish	Tuna Salad	1 cup	Moderate	6mg

	Frozen Fish Sticks	2 sticks	Low	3mg

	Alaskan King Crab	3 oz or 1/2 leg	Little or None	0mg
	Bluefish	1 fillet	Very Low	1mg
	Clams, raw	3 oz	Little or None	0mg
	Cod, pacific	3 oz or 1 fillet	Little or None	0mg
	Cod Liver Fish Oil	1 tsp	Little or None	0mg
	Flounder	3 oz	Little or None	0mg
	Haddock	3 oz	Little or None	0mg
	Halibut	3 oz	Little or None	0mg
	Herring (Atlantic & Pacific)	3 oz	Very Low	1mg
	Mackeral	3 oz	Little or None	0mg
	Oysters	3 oz	Little or None	0mg
	Pollock	3 oz	Little or None	0mg
	Salmon (all types)	4 oz	Little or None	0mg
	Sardines	1 can or 3.75oz	Little or None	0mg
	Shrimp	3 oz	Little or None	0mg
	Swordfish	1 piece	Little or None	0mg
	Tuna Fish (in oil)	3.5 oz	Little or None	0mg
	Tuna Fish (in water)	3.5oz	Little or None	0mg
	Whiting	3 oz	Little or None	0mg

Nuts and Seeds	Almonds	1 oz or 22 kernels	Very High	122mg
	Candies with Nuts (ex Snickers)	2 oz	Very High	38mg
	Cashews	1 oz or 18 kernels	Very High	49mg
	Peanuts	1 oz	Very High	27mg
	Pistachios	1 oz or 48 kernels	Very High	14mg
	Mixed Nuts (with Peanuts)	1 oz	Very High	39mg
	Pumpkin Seeds	1 cup, cooked	Very High	17mg
	Trail Mix	1 oz	Very High	15mg
	Walnuts	1 cup or 7 nuts	Very High	31mg

	Pecans	1 oz or 15 halves	High	10mg
	Sunflower Seeds	1 cup	High	12mg

	Flaxseed	1 Tbs	Little or None	0mg

Cakes, Candies, Cookies & Pudding Snacks	Brownies	1 oz or 1/2 brownie	Very High	31mg
	Cake (store brand)	1 piece	Very High	15mg
	Cake (homemade)	1 piece	Very High	16mg
	Candies with Nuts (ex Snickers)	2 oz	Very High	38mg
	Chocolate Syrup	2 Tbs	Very High	38mg
	Fudge Sauce	2 Tbs	Very High	28mg

	Cake (Low Fat Only)	1 piece	High	11mg
	Chocolate Chip Cookies (store brand)	1 cookie	High	10mg

	Chocolate Chip Cookies (Low Fat Only)	1 cookie	Moderate	7mg
	Milk Chocolate Candies	1 oz	Moderate	5mg
	Pies (homemade)	1 piece or 1/8th of pie	Moderate	5mg
	Apple Pie	1 piece or 1/8th of pie	Moderate	5mg
	Pudding Popsicle	1 pop	Moderate	5mg

	Fig Bars	1 cookie	Low	4mg
	Chocolate Pudding, Instant	1/4 box or 1 oz	Low	4mg
	Oatmeal Cookies (store)	1 cookie	Low	4mg
	Oatmeal Cookie (homemade)	1 cookie	Very Low	2mg
	Rice Cake	1 cake	Low	4mg
	Rice Pudding	1/2 cup	Very Low	2mg
	Snack Cakes- crème filled	1 cake	Low	3mg

	Custard	1 cup	Very Low	1mg
	Jello	1 cup	Very Low	1mg
	Popsicle	1 stick	Little or None	0mg
	Rice Krispy Treat	1 bar	Very Low	1mg
	Sherbert	1/2 cup	Little or None	0mg
	Tapioca Pudding	1/2 cup	Little or None	0mg
	Vanilla Pudding	1 cup	Very Low	1mg

Crackers, Chips & Miscellaneous	Potato Chips	1 oz	Very High	21mg

	Tortilla Corn Chips	1 oz	Moderate	7mg
	Popcorn, oil-popped	1 cup	Moderate	5mg
	Pretzels, Hard & Salted	1 oz	Moderate	5mg

	Fruit Roll-Ups	1 roll	Very Low	2mg
	Graham Crackers	1 large rectangle	Very Low	2mg
	Popcorn, air-popped	1 cup	Low	4mg
	Ritz Crackers	5 crackers	Low	3mg

	Saltines	1 cracker	Very Low	1mg
	Triscuits	1 cracker	Very Low	1mg
	Wheat Crackers	1 cracker	Very Low	1mg
	Wheat Thins, Reduced Fat	1 cracker	Very Low	1mg

Beverages	Carrot Juice	1 cup	Very High	27mg
	Hot Chocolate (homemade)	1 cup	Very High	65mg
	Lemonade (frozen from concentrate)	8 oz	Very High	15mg
	Rice Dream	1 cup	Very High	13mg
	Tea, Brewed	1 cup	Very High	14mg
	Tomato Juice	1 cup	Very High	14mg
	V8 Juice	1 cup	Very High	18mg

	Prune Juice	1 cup	Moderate	7mg

	Apple Juice	6 oz	Very Low	2mg
	Apricot Juice	1 cup	Very Low	2mg
	Coffee Decaff	1 cup	Very Low	2mg
	Orange Juice	1 cup	Very Low	2mg
	Pineapple Juice	8 oz	Low	3mg
	Postum (coffee Substitute)	1 serving	Very Low	2mg

	Coffee	1 cup	Very Low	1mg
	Gatorade	1 cup	Little or None	0mg
	Grape Juice	8 oz	Very Low	1mg
	Grapefruit Juice	8 oz	Little or None	0mg
	Kool-Aid	1 cup	Very Low	1mg
	Lemonade (diet)	8 oz	Very Low	1mg
	Mango Juice	8 oz	Very Low	1mg
	Sodas (all types)	8 oz	Little or None	0mg
	Sweetened Instant Iced Tea	1 cup	Little or None	0mg
	Water	8 oz	Little or None	0mg

Dairy Beverages	Chocolate Milk	1 cup	Moderate	7mg

	Powdered Milk	1 envelope	Low	3mg
	Soy Milk	1 cup	Low	4mg

	Fat Free Milk	1 cup	Very Low	1mg
	1% Milk	1 cup	Very Low	1mg
	2% Milk	1 cup	Very Low	1mg
	Whole Milk	1 cup	Very Low	1mg

Alcoholic Beverages	Beer (Regular)	1 can	Low	4mg
	Beer (Light)	1 can	Low	3mg

	Red Wine	4 oz	Very Low	1mg
	White Wine	4 oz	Little or None	0mg
	Liquor (80 proof)	1 jigger	Little or None	0mg


Spreads, Sauces & Toppings	Chocolate Syrup	2 Tbs	Very High	38mg
	Fudge Sauce	2 Tbs	Very High	28mg
	Miso	1 cup	Very High	40mg
	Peanut Butter	1 Tbs	Very High	13mg
	Peanut Butter Reduced Fat	1 Tbs	Very High	16mg
	Stuffing	1 cup	Very High	36mg
	Tahini	1 Tbs	Very High	16mg

	Cream Sauce, Homemade	1 cup	Low	3mg
	Gravy	1 cup	Low	4mg
	Olive Oil & Vinegar		Very Low	2mg
	Soy Sauce	1 Tbs	Low	3mg

	Apple Butter	1 Tbs	Little or None	0mg
	Butter	1 Pat	Little or None	0mg
	Catsup/Ketchup	1 packet	Very Low	1mg
	Cream Cheese	1 oz	Little or None	0mg
	Cream Cheese Low Fat	1 oz	Very Low	1mg
	Cream Cheese Fat Free	1 oz	Very Low	1mg
	Horseradish	1 Tbs	Little or None	0mg
	Jam/Jelly	1 Tbs	Very Low	1mg
	Italian Salad Dressing	1 Tbs	Little or None	0mg
	Mayonnaise	1 Tbs	Little or None	0mg
	Mustard, yellow	1 tsp or packet	Very Low	1mg
	Pancake Syrup	3/4 Tbs	Little or None	0mg
	Salsa	1 Tbs	Very Low	1mg
	Whipped Cream	2 Tbs	Little or None	0mg
	Whipped Topping	2 Tbs	Little or None	0mg

Ingredients	All-Purpose Flour	1 cup	Very High	17mg
	Brown Rice Flour	1 cup	Very High	65mg
	Cocoa Powder	4 tsp	Very High	67mg
	Cornmeal	1 cup	Very High	64mg
	Soy Flour		Very High	94mg
	Soy Protein Isolate	1 oz	Very High	27mg
	Wheat Flour, Whole Grain	1 cup	Very High	29mg

	White Rice Flour	1 cup	High	11mg

	Chili Powder	1 tbs	Moderate	7mg
	Brewer's Yeast	1 tbs	Moderate	7mg

	Corn Flour	1 cup	Low	3mg
	Cornstarch	1 cup	Low	3mg
	Lemon Juice (canned or bottled)	1 cup	Low	4mg

	Artificial Sweetner	1 packet	Very Low	1mg
	Bullion Cube	1 cube	Very Low	1mg
	Black Pepper	1 dash	Little or None	0mg
	Barley Malt Flour	1 cup	Little or None	0mg
	Brown Sugar	1 cup packed	Very Low	1mg
	Butter	1 pat	Little or None	0mg
	Buttermilk	1 cup	Very Low	1mg
	Corn Syrup (high Fructose)	1 tbs	Very Low	1mg
	Corn Syrup (Light)	1 tbs	Little or None	0mg
	Cod Liver Oil	1 tsp	Little or None	0mg
	Cream Substitute	1 tsp	Little or None	0mg
	Cream	1 tbs	Little or None	0mg
	Eggs	1 medium egg	Little or None	0mg
	Eggbeaters	4 oz	Little or None	0mg
	Garlic Powder	1 tsp	Little or None	0mg
	Gelatin	1 tbs or 1 envelope	Little or None	0mg
	Honey	1 tbs	Little or None	0mg
	Lard	1 tsp	Little or None	0mg
	Lemon Juice Raw (concentrate)	1 tbs	Little or None	0mg
	Molasses	1 tbs	Little or None	0mg
	Oat Flour	1 cup	Little or None	0mg
	Salt	1 tsp	Little or None	0mg
	Shortening	1 tsp	Little or None	0mg
	Sugar	1 tsp	Little or None	0mg
	Sweet Whey Fluid	1 cup	Very Low	1mg
	Sweet Whey Dried	1 tbs	Little or None	0mg

Fast Food Items or Meals	Burritos with beans	1 burrito	Very High	17mg
	Burritos with beans & meat	1 burrito	Very High	16mg
	Cheeseburger with bun	1 burger & bun	Very High	13mg
	Chili with Beans	1 cup	Very High	24mg
	Enchilada with Cheese & beef	1 enchilada	Very High	13mg
	Enchilada with Chicken	1 enchilada	Very High	13mg
	French Fries	4 oz	Very High	51mg
	Lasagna with meat	1 serving	Very High	23mg
	Nachos with Cheese	6-8 chips	Very High	13mg
	Pizza with Cheese	2 slices	Very High	13mg

	Grilled Cheese Sandwich	1 sandwich	High	12mg
	Tacos	1 small taco	High	12mg

	Doughnut	1 doughnut	Moderate	5mg
	Eggroll	1 eggroll	Moderate	5mg
	Hot Dog with Bun	1 dog with bun	Moderate	9mg
	Onion Rings	6-8 rings	Moderate	5mg

	Chicken Nuggets	6 nuggets	Low	3mg
	Macaroni & Cheese	1 cup	Low	4mg

	Chicken Roll	1 package	Very Low	1mg

Soups	Clam Chowder	1 cup	Very High	13mg
	Lentil Soup	1 cup	Very High	39mg
	Miso Soup	1 cup	Very High	111mg

	Vegetable Beef Soup	1 cup	Moderate	5mg

	Chicken Noodle Soup	1 can	Low	3mg

Breakfast Items	Cream of Wheat	1 cup	Very High	18mg
	Red River Cereal	1/4 cup	Very High	13mg
	Corn Grits	1 cup	Very High	97mg
	Farina Cereal	1 cup	Very High	16mg
	French Toast	2 slices	Very High	13mg
	Pancakes (Homemade)	4 pancakes	Very High	22mg
	Pancakes (dry mix)	4 pancakes	Very High	37mg
	Danish Pastry Homemade	1 pastry	Very High	14mg
	Sweet Rolls Low Fat	1 pastry	Very High	13mg

	English Muffins Whole Wheat ONLY	1 muffin	High	12mg

	Bran Muffins (store)	1 muffin	Moderate	5mg
	Bran Muffin Low Fat	1 muffin	Moderate	5mg
	Blueberry Muffins	1 muffin	Moderate	9mg
	Doughnut	1 doughnut	Moderate	5mg
	English Muffins - Reg	1 muffin	Moderate	8mg
	English Muffins - Multi-Grain	1 muffin	Moderate	8mg
	English Muffins - Wheat	1 muffin	Moderate	7mg
	Muffins Low Fat	1 muffin	Moderate	5mg
	Poptart	1 tart	Moderate	7mg

	Cornbread	1 piece	Low	4mg
	Danish Pastry, Fruit Filled	1 pastry	Low	4mg
	Granola Bars Low Fat	1 oz uncoated	Very Low	2mg
	Kashi Go Lean Bar	1 bar	Low	3mg

	Bacon	2 slices	Little or None	0mg
	Carnation Instant Breakfast	1 packet	Very Low	1mg
	Eggs	1 medium egg	Little or None	0mg
	Eggbeaters	4 oz	Little or None	0mg
	Granola Bars- Hard & Plain	1 bar	Very Low	1mg
	Oatmeal Cereal	1 cup	Little or None	0mg
	Pancake Syrup	3/4 tbs	Little or None	0mg

Cereals by Manufacturer

Kellogg's	All-Bran Original	1/2 cup	Very High	26mg
	All-Bran Buds	1/2 cup	Very High	20mg
	Complete Wheat Bran	3/4 cup	Very High	34mg
	Cracklin' Oat Bran	3/4 cup	Very High	15mg
	Frosted Mini-Wheats	1 cup	Very High	28mg
	Just Right Fruit & Nut	1 cup	Very High	13mg
	Low Fat Granola with Raisins	2/3 cup	Very High	16mg
	Kashi Go Lean	3/4 cup	Very High	14mg
	Mueslix Apple & Almond Crunch	2/3 cup	Very High	20mg
	Mueslix	2/3 cup	Very High	17mg
	Puffed Kashi	1 cup	Very High	13mg
	Raisin Bran	1 cup	Very High	46mg
	Raisin Bran Crunch	1 cup	Very High	27mg
	Raisin Squares Mini-Wheats	3/4 cup	Very High	41mg
	Smart Start	1 cup	Very High	15mg

	All-Bran with Extra Fiber	1/2 cup	High	11mg
	Cocoa Krispies	3/4 cup	High	11mg
	Kashi Good Friends	3/4 cup	High	10mg

	Complete Oat Bran Flakes	3/4 cup	Moderate	5mg
	Kashi Heart to Heart	3/4 cup	Moderate	8mg
	Healthy Choice Multi-Grain Flakes	3/4 cup	Moderate	7mg

	Froot Loops	1 cup	Very Low	2mg
	Honey Crunch Corn Flakes	3/4 cup	Low	3mg
	Rice Krispies	1 1/4 cup	Low	4mg
	Special K	1 cup	Low	3mg
	Special K Red Berries	1 cup	Very Low	2mg
	Smacks	3/4 cup	Low	3mg

	Corn Flakes	1 cup	Very Low	1mg
	Corn Pops	1 cup	Very Low	1mg
	Crispix	1 cup	Very Low	1mg
	Frosted Flakes	3/4 cup	Very Low	1mg
	Product 19	1 cup	Very Low	1mg

Post Cereals	100% Bran	1/3 cup	Very High	25mg
	40% Bran	3/4 cup	Very High	36mg
	Banana Nut Crunch	1 cup	Very High	25mg
	Cranberry Almond Crunch (Morning Traditions)	1 cup	Very High	35mg
	Fruit & Fiber Dates, Raisins & Walnuts	1 cup	Very High	41mg
	Great Grains Raisin, Dates & Pecans	2/3 cup	Very High	17mg
	Great Grains Crunch Pecan	2/3 cup	Very High	18mg
	Grape Nuts	1/2 cup	Very High	14mg
	Original Shredded Wheat & Bran	1 1/4 cup	Very High	53mg

	Blueberry Morning	1/2 cup	Moderate	8mg
	Grape Nuts Flakes	3/4 cup	Moderate	7mg

	Fruity Pebbles	3/4 cup	Very Low	2mg
	Honey Bunches of Oats with Almonds	3/4 cup	Very Low	2mg
	Honey Bunches of Oats Honey Roasted	3/4 cup	Low	3mg

	Honeycomb	1 1/3 cup	Very Low	1mg
	Wafflecrisp	1 cup	Very Low	1mg

General Mills	Basic 4	1 cup	Very High	17mg
	Fiber One	1/2 cup	Very High	13mg
	Honey Nut Clusters	1 cup	Very High	23mg
	Multi-Bran Chex	1 cup	Very High	36mg
	Nature Valley Cinnimon & Raisins Granola	3/4 cup	Very High	13mg
	Oatmeal Crisp with Almonds	1 cup	Very High	24mg
	Oatmeal Raisin Crisp	1 cup	Very High	13mg
	Raisin Nut Bran	1 cup	Very High	24mg
	Total Raisin Bran	1 cup	Very High	31mg

	Harmony	1 1/4 cup	High	11mg
	Wheaties Raisin Bran	1 cup	High	11mg

	Apple Cinnamon Cheerios	3/4 cup	Moderate	5mg
	Berry Bust Cheerios	1 cup	Moderate	7mg
	Cheerios	1 cup	Moderate	8mg
	Cinnamon Toast Crunch	3/4 cup	Moderate	5mg
	Corn Chex	1 cup	Moderate	5mg
	Count Chocula	1 cup	Moderate	5mg
	Frosted Cheerios	1 cup	Moderate	6mg
	Honey Nut Cheerios	1 cup	Moderate	7mg
	Golden Grahams	3/4 cup	Moderate	9mg
	Lucky Charms	1 cup	Moderate	5mg
	Reese's Puffs	3/4 cup	Moderate	8mg
	Team Cheerios	1 cup	Moderate	6mg
	Total Corn Flakes	1 1/3 cup	Moderate	5mg
	Wheat Chex	1 cup	Moderate	7mg
	Wheaties	1 cup	Moderate	8mg
	Whole Grain Total	3/4 cup	Moderate	8mg

	Cocoa Puffs	1 cup	Low	3mg
	Kix	1 1/3 cup	Very Low	2mg
	Rice Chex	1 1/4 cup	Low	4mg

	Trix	1 cup	Little or None	0mg

Quaker	Low Fat 100% Natural Granola with Raisins	3/4 cup	Very High	15mg
	100% Natural Granola Oats & Honey	1/2 cup	Very High	13mg

	Oat Bran	1 1/4 cup	High	10mg

	Honey Nut Oats	1 oz	Moderate	7mg
	Oatmeal Squares	1 cup	Moderate	5mg
	Puffed Wheat	1 1/4 cup	Moderate	9mg
	Toasted Oatmeal	1 oz	Moderate	6mg

	Puffed Rice	1 cup	Very Low	2mg
	Oaker Oat Cinnamon Life	3/4 cup	Low	3mg
	Quaker Oat Life	3/4 cup	Low	3mg

	Cap'n Crunch	3/4 cup	Little or None	0mg

Other Cereal Brands	Bran Flakes with Raisins, Single Brand	1 cup	Very High	57mg
	Nabisco Shredded Wheat	2 biscuits	Very High	42mg
	Nabisco Honey Nut Shredded Wheat Bite Size	1 cup	Very High	47mg
	Spoonsize Shredded Wheat	1 cup	Very High	45mg

	Uncle Sam	1 cup	High	11mg

	Just Right with Crunchy Nuggets	1 cup	Moderate	5mg
	Wheetabix Whole Wheat	2 biscuits	Moderate	8mg

	Healthy Valley Oat Bran Flakes	1 cup	Little or None	0mg

Regular Diet	Serving size	Oxalate Content

Breakfast Meal (Early Morning)
Raisin Bran Cereal	1/2 cup	46.1
Bagel, plain	1/2 bagel	4.1
Cantaloupe	1/4 fruit	1.3
Milk (skim or 1%)	1 cup	0.5
Cream Cheese (reduced fat)	1 TBS	0.06
Total Oxalate		52.06

Mid-Morning Snack
Poptart	1 tart	6.6
Total Oxalate		6.6


Lunch
Whole Wheat Bread	2 slices	11.4
Turkey	2 oz	0.0
Lettuce & Tomato	slices	1.0
Mayonnaise	1 TBS	0.0
Apple	1 fruit	0.6
Vegetable Beef Soup	1 cup	4.6
Total		17.6

Mid-Afternoon Snack
Pretzels	3/4 oz	4.5
Total Oxalate		4.5

Dinner
Chicken breast, baked	3 oz	0.0
Baked Potato	1 medium	97.4
Sour Cream	2 TBS	0.07
Broccoli	1/2 cup	4.0
Salad	small	2.0
Low fat Salad Dressing	2 TBS	0.1
Dinner Roll	1 roll	5.9
Orange Slices	3/4 cup	23.8
Skim or 1%Milk	1 cup	0.5
Total		133.77

Snack (Dessert)
Ice Cream (vanilla)	1/2 cup	0.4
Strawberries	1 cup	3.0
Total		3.4

Total Oxalate		217.93

Choices Low Oxalate Diet	Serving size	Oxalate Content

Breakfast Meal (Early Morning)
Multi-Grain Cheerios	1 cup	4.3
Milk (skim or 1%)	3/4-1 cup	0.5
Cantaloupe	1/4 fruit	1.3
Apple or Orange Juice(optional)	6 oz	1.7
Coffee (decaff or reg) with or without cream & sugar	1 cup	1.0
Total Oxalate		8.8

Mid-Morning Snack
Yogurt with Fruit	1 cup	1.0
Total Oxalate		1.0


Lunch
Whole Wheat Bread	2 slices	11.4
Tuna Salad	3 oz	2.5
Lettuce & Tomato	slices	1.0
Cheese (american, swiss)	2 slices	1.2
Mayonnaise	1 TBS	0.0
Grapes	1/2 cup	1.0
Chicken Noodle Soup	1 cup	3.0
Total		20.1

Mid-Afternoon Snack
Popcorn (air-popped)	1 1/2 cups	6.75
Total		6.75

Dinner
Any fresh fish (haddock, cod etc)	3 oz	1.0
White Rice with stir-fryed Vegetables (mushrooms, onions, broccoli, zucchini)	1 cup	8.4
Salad (use low oxalate veg)	small	2.0
Salad Dressing (oil based)	2 TBS	0.2
Dinner roll	1 roll	5.9
Diet Lemonade	1 cup	0.7
Total		18.2

Snack (Dessert)
Crackers (Ritz, Wheat etc)	5 crackers	2.5
Cheddar Cheese	5 oz	0.5
Red or White Wine	4 oz	1.0
Total		4.0



Total Oxalate		58.9

Low Oxalate Alternatives

Foods High in Oxalate Low OxalateAlternatives

Nut Products (Almonds, Cashews, Peanuts, Pecans, Walnuts)	Popcorn
Potato Chips	Popcorn, Graham Crackers, Triscuits, Saltines
Chocolate Chip Cookies	Oatmeal Cookies, Fig Bars, Popsicles, Pudding, Jello
Rice Dream	Soy Milk
Grapefruit, Oranges, Tangerines	Cantaloupe, Honeydew Melon, Mango, Nectarines
Dates	Figs, Raisins
Canned Pineapple	Canned Peaches, Canned Pears
Dried Figs, Dried Pineapple	Dried Apricots, Apples or Cranberries
Fava, Navy or Refried Beans	Soybeans, Mung Beans
Spinach	Lettuce, Broccoli, Brussels Sprouts
Turnip, Yams	Yellow Squash
Asparagus	Broccoli, Brussels Sprouts, Cauliflower
Collards	Kale, Mustard Greens
Potatoes	White Rice, Macaroni & Cheese
Cream of Wheat, Red River Cereal, Farina Cereal, Corn Grits	Oatmeal Cereal, Granola Bars
French Toast, Pancakes	Cornbread, Eggs
Clam Chowder, Lentil Soup, Miso Soup	Chicken Noodle Soup
Cheeseburger	Hot Dog, Chicken Nuggets
Lasagna	Macaroni & Cheese
Peanut Butter	Apple Butter
Tomato Sauce	Cream Sauce, Olive Oil, Mozzarella Cheese
Blueberry Muffins	Oat Bran Muffin, Corn Bread