The OHF has worked with dietary experts, and experts in hyperoxaluria care and research to develop a resource for oxalate levels in many common foods and beverages. It is important to note that we are all different. Managing diet for enteric hyperoxaluria, adding or removing certain foods, sometimes known as nutrition therapy, should be discussed individually with your providers who take your unique characteristics, needs, likes, and dislikes into consideration when planning the best diet for you.
This is very important, as they will be able to factor in the amount of oxalate in your urine as well as medical, nutritional, social, and cultural factors important to you and your care. Regular measures of your 24-hour urine oxalate will help you and your providers determine what works and what doesn’t. Oxalate levels are described as follows:
| Very high oxalate foods | 300 mg or higher per serving size |
| High oxalate foods | 100 – 299 mg oxalate per serving size |
| Moderate oxalate foods | 25 – 99 mg per serving size |
| Low oxalate foods | Less than 25 mg per serving |
This resource was compiled through extensive review of evidence based analysis of oxalate levels in food products that were available. Please pay careful attention to portion sizes and view this as a resource in collaboration with your care team.
| Item | Average Ox (mg) per 100 g | Serving Size | Serving (g) | Oxalate (mg per serving) | Oxalate level |
|---|---|---|---|---|---|
| Milk, plant-based, Almond Milk, Homemade (160g Almonds = 2 cups milk) | 68 | 1 cup | 242 | 165 | |
| Milk, plant-based, Soy, Chocolate flavor, Silk | 12 | 1 cup | 242 | 28 | |
| Yogurt, plant-based, Almond, All flavors, Multi-Brand | 39 | 6 oz | 170 | 66 | |
| Yogurt, plant-based, Cashew, Strawberry | 21 | 6 oz | 170 | 36 | |
| Cheese, hard and soft variety | 2 | 1 oz | 28 | 1 | |
| Milk Products, Cottage Cheese, Variety | 0 | 1/2 cup | 113 | 0 | |
| Milk Products, Ice Cream, Variety | 0 | 1/2 cup | 76 | 0 | |
| Milk Products, Kefir | 0 | 1/2 cup | 122 | 0 | |
| Milk Products, OPTIFAST, powder, variety including chocolate | 10 | 1 serving (1.53 oz) | 44 | 4 | |
| Milk Products, Sour Cream | 0 | 2 tbsp | 28 | 0 | |
| Milk Products, Yogurt, fresh & frozen, variety, Multi-Brands | 3 | 6 oz | 170 | 4 | |
| Milk, Cows or Goats, All types | 1 | 1 cup | 242 | 1 | |
| Milk, plant-based, Almond Milk, Commercial, Multi-Brands (Calcium-fortified recommended) | 10 | 1 cup | 242 | 24 | |
| Milk, plant-based, Cashew | 7 | 1 cup | 242 | 18 | |
| Milk, plant-based, Coconut Milk | 0 | 1 cup | 242 | 0 | |
| Milk, plant-based, Flax | 0 | 1 cup | 242 | 0 | |
| Milk, plant-based, Hazelnut | 5 | 1 cup | 242 | 12 | |
| Milk, plant-based, Hemp | 2 | 1 cup | 242 | 5 | |
| Milk, plant-based, Macadamia | 1 | 1 cup | 242 | 1 | |
| Milk, plant-based, Oat milk | 5 | 1 cup | 242 | 11 | |
| Milk, plant-based, Pea | 0 | 1 cup | 242 | 0 | |
| Milk, plant-based, Rice, All Flavors, Multi-Brands | 3 | 1 cup | 242 | 7 | |
| Milk, plant-based, Soy, variety flavors (except chocolate), Multi-Brands | 4 | 1 cup | 242 | 9 | |
| Non-Dairy Milk Product, Creamer and Whipped Topping | 2 | 1 tbsp | 6 | 0 | |
| Yogurt, plant-based, Coconut, Mixed Berries, Siggi's | 2 | 6 oz | 170 | 3 | |
| Yogurt, plant-based, Coconut, So Delicous | 1 | 6 oz | 170 | 1 | |
| Yogurt, plant-based, Coconut, Strawberry | 0 | 6 oz | 170 | 1 | |
| Yogurt, plant-based, Coconut, variety flavors, Multi-Brands | 1 | 6 oz | 170 | 2 | |
| Yogurt, plant-based, Oat, Strawberry, Oatly | 2 | 6 oz | 170 | 3 | |
| Yogurt, plant-based, Soy, vanilla or strawberry | 3 | 6 oz | 170 | 5 |
