OHF
Oxalosis & Hyperoxaluria Foundation
Fruit Oxalate
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:
Oxalate Levels Guide
VERY HIGH
300mg+
per serving
HIGH
100 – 299mg
per serving
MODERATE
25 – 99mg
per serving
LOW
< 25mg
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 Oxalate (mg) per 100 g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
|---|---|---|---|---|---|
| Apple, Apple Puree | 3 | 1/2 cup | 165 | 5 | |
| Apple, Variety, Fresh | 2 | 1 medium | 138 | 2 | |
| Apricot, dried | 87 | 4 x 1/2 apricots | 14 | 12 | |
| Apricots, Fresh | 13 | 1 cup, halves | 155 | 20 | |
| Avocado, fresh | 10 | 1/2 cup sliced | 73 | 7 | |
| Bananas | 5 | 1 medium | 118 | 6 | |
| Berries, Blackberries, fresh | 31 | 1 cup | 144 | 45 | |
| Berries, Blueberries, fresh or frozen | 14 | 1 cup | 200 | 27 | |
| Berries, Craisins, dried | 13 | 1/4 cup | 40 | 5 | |
| Berries, Cranberries, dried | 2 | 1/4 cup | 40 | 1 | |
| Berries, Cranberries, whole, fresh or canned | 4 | 1 cup | 240 | 9 | |
| Berries, Elderberries, dried | 316 | 2 tbsp | 16 | 51 | |
| Berries, Elderberries, raw, black | 72 | 1 cup | 145 | 105 | |
| Berries, Gooseberries, raw, red and green | 22 | 1 cup | 150 | 33 | |
| Berries, Huckleberries, fresh | 47 | 1/2 cup | 84 | 39 | |
| Berries, Raspberries, raw | 17 | 1 cup | 123 | 21 | |
| Berries, Strawberries, canned | 15 | 1/2 cup | 130 | 20 | |
| Berries, Strawberries, Fresh | 4 | 1 cup, halves | 150 | 6 | |
| Bitter Gourd (Bitter Melon), Fresh | 86 | 1 cup | 93 | 80 | |
| Bitter Gourd (Bitter Melon), Wok-fried | 88 | 1/2 cup | 47 | 41 | |
| Cactus, Nopal (Prickly Pear), Raw | 152 | 1 cup | 86 | 131 | |
| Cactus, or Nopal (Prickly Pear), boiled | 232 | 1 leaf | 29 | 67 | |
| Chayote or Mirliton, boiled 15 min | 8 | 1/2 cup | 80 | 6 | |
| Cherries, Bing, canned, Oregon Fruit Products | 4 | 1/2 cup | 140 | 6 | |
| Cherries, dried | 14 | 1/4 cup | 18 | 3 | |
| Cherries, Sweet, raw | 3 | 1 cup | 98 | 2 | |
| Currants, Black, raw | 19 | 1 cup | 112 | 21 | |
| Currants, Red, raw | 20 | 1 cup | 112 | 22 | |
| Dates, Chopped | 8 | 1/4 cup | 45 | 4 | |
| Figs, dried | 76 | 1 fig | 8 | 6 | |
| Figs, fresh | 30 | 1 medium fig | 50 | 15 | |
| Fruit Cocktail, drained | 6 | 1/2 cup | 95 | 6 | |
| Grapefruit, White and Pink | 11 | 1/2 grapefruit, 3 1/4 in diameter | 123 | 13 | |
| Grapes, dried, red or green, raisins | 9 | 1/4 cup | 37 | 6 | |
| Grapes, Green or Red | 4 | 1 cup | 92 | 3 | |
| Guava | 70 | 1 medium | 120 | 83 | |
| Kiwi, fresh, raw | 36 | 1 medium w/out skin | 76 | 27 | |
| Kumquat | 4 | 1 kumquat | 19 | 1 | |
| Lemon, raw | 8 | 1 slice | 7 | 1 | |
| Lime, raw | 7 | 1 lime | 67 | 4 | |
| Lychee or Litchee, fresh | 0 | 1 cup | 190 | 0 | |
| Mango, fresh | 4 | 1 cup, cubed | 165 | 7 | |
| Melons, variety including watermelon | 1 | 1 cup cubed | 160 | 2 | |
| Nectarines | 2 | 1 medium (2 1/2 in diameter) | 142 | 2 | |
| Olives, canned, black, pitted | 37 | 6 medium olives | 15 | 6 | |
| Olives, canned, green, stuffed or unstuffed | 50 | 6 medium olives | 23 | 11 | |
| Orange, Mandarin or Clementine, fresh or canned | 17 | 1 medium or 1/2 cup | 82 | 14 | |
| Oranges, fresh, variety | 13 | 1 medium | 140 | 18 | |
| Papaya, raw | 1 | 1/2 cup, mashed | 115 | 1 | |
| Passion Fruit or Granadilla | 1 | 1 passion fruit | 18 | 0 | |
| Peaches, raw or canned | 2 | 1 small or 1/2 cup sliced | 127 | 3 | |
| Pears, variety, fresh, canned or baked | 5 | 1/2 cup | 84 | 4 | |
| Persimmons, Hachiya | 9 | 1 medium | 200 | 19 | |
| Persimmons, Southern, wild, pulp | 12 | 1/2 cup | 112 | 13 | |
| Pineapple, fresh or canned | 6 | 1/2 cup | 112 | 7 | |
| Pineapple, preserved w/out sugar | 5 | 1/4 cup | 40 | 2 | |
| Plums, variety, fresh | 5 | 1 medium | 70 | 3 | |
| Pomegranate, seed and juice sacs | 78 | 1/2 medium (4 in diameter) | 141 | 110 | |
| Prunes, pitted, Sunsweet | 45 | 1/4 cup | 66 | 30 | |
| Rhubarb, raw | 1060 | 1 cup, diced | 122 | 1293 | |
| Rhubarb, stewed or canned | 666 | 1/2 cup | 120 | 799 | |
| Star Fruit or Carambola, raw | 295 | 1 medium fruit | 91 | 269 | |
| Tamarillo (tree tomato) raw | 20 | 1 medium fruit | 100 | 20 | |
| Tangelo, Raw, Medium | 39 | 1 medium fruit | 205 | 79 |
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