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) | Calc Oxalate (mg) per serving | Oxalate level |
|---|---|---|---|---|---|
| Bread, Bagel, White or Whole grain, variety | 23 | 1 bagel | 95 | 22 | |
| Bread, Cornbread | 9 | 1 slice | 40 | 3 | |
| Bread, English Muffin, White or Whole grain | 21 | 1 muffin | 60 | 13 | |
| Bread, Hotdog or Hamburger Buns, White or Whole grain | 19 | 1 bun | 43 | 8 | |
| Bread, Organic Seeds and Grains (High seed content, any grain) | 112 | 1 slice | 38 | 42 | |
| Bread, Rye | 44 | 1 slice | 30 | 13 | |
| Bread, Tortilla, Wheat, White or Whole Wheat | 35 | 1 med tortilla | 49 | 17 | |
| Bread, Wheat, White | 24 | 1 slice | 30 | 7 | |
| Bread, Wheat, Whole Grain, 100% Whole Wheat | 35 | 1 slice | 38 | 13 | |
| Cereal, All-Bran, Kellogg's | 166 | 1 cup | 62 | 103 | |
| Cereal, Bran Flakes | 141 | 1 cup | 36 | 51 | |
| Cereal, Chex, Wheat, General Mills | 78 | 1 cup | 59 | 46 | |
| Cereal, Fiber One, General Mills | 63 | 1 cup | 54 | 34 | |
| Cereal, Grape-Nuts Flakes, Post | 57 | 1 cup | 43 | 25 | |
| Cereal, Honey Toasted Oats, Kashi | 63 | 1 cup | 40 | 25 | |
| Cereal, Meuslix | 46 | 1 cup | 140 | 64 | |
| Cereal, Millet, Whole, cooked | 37 | 1/2 cup | 87 | 32 | |
| Cereal, Shredded Wheat, Post | 80 | 2 biscuits | 51 | 41 | |
| Cereal, Special K, Protein Plus, formerly Low Carb | 184 | 1 cup | 34 | 62 | |
| Cereal, Weetabix | 90 | 2 biscuits | 35 | 31 | |
| Cereals, Buckwheat | 123 | 1/2 cup | 85 | 105 | |
| Corn, Cornmeal | 37 | 1/4 cup | 31 | 11 | |
| Corn, Grits | 26 | 1/2 cup | 74 | 19 | |
| Corn, Popcorn, popped | 33 | 1 cup | 13 | 4 | |
| Corn, Sweet, fresh or canned | 3 | 1/2 cup | 82 | 2 | |
| Corn, Tortilla, yellow or white | 26 | 1 item | 26 | 7 | |
| Flour, Almond Meal, Trader Joes | 519 | 1/4 cup | 38 | 197 | |
| Flour, Amaranth | 283 | 1/4 cup | 26 | 74 | |
| Flour, Baking, Gluten-free, Bob's Red Mill | 19 | 1/4 cup | 37 | 7 | |
| Flour, Barley | 41 | 1/4 cup | 35 | 14 | |
| Flour, Buckwheat | 280 | 1/4 cup | 30 | 84 | |
| Flour, Cassava | 61 | 1/4 cup | 32 | 19 | |
| Flour, Chestnut | 49 | 1/4 cup | 21 | 10 | |
| Flour, Chickpea | 10 | 1/4 cup | 23 | 2 | |
| Flour, Coconut | 9 | 1/4 cup | 26 | 2 | |
| Flour, Cornmeal, yellow | 27 | 1/4 cup | 36 | 10 | |
| Flour, Flaxseed meal or ground Flaxseed | 8 | 1/4 cup | 26 | 2 | |
| Flour, Oat | 32 | 1/4 cup | 25 | 8 | |
| Flour, Potato Starch, Bob's Red Mill | 3 | 1/4 cup | 42 | 1 | |
| Flour, Rice, White or Brown, Ground | 25 | 1/4 cup | 40 | 10 | |
| Flour, Rye | 38 | 1/4 cup | 32 | 12 | |
| Flour, Semolina | 46 | 1/4 cup | 42 | 19 | |
| Flour, Sorghum, White | 42 | 1/4 cup | 30 | 13 | |
| Flour, Soy, Arrowhead Mills | 135 | 1/4 cup | 21 | 28 | |
| Flour, Spelt | 58 | 1/4 cup | 34 | 20 | |
| Flour, Tapioca Flour | 33 | 1/4 cup | 29 | 9 | |
| Flour, Teff, Brown | 222 | 1/4 cup | 34 | 75 | |
| Flour, Teff, Ivory | 193 | 1/4 cup | 34 | 66 | |
| Flour, Tigernut | 41 | 1/4 cup | 30 | 12 | |
| Flour, Wheat Gluten | 54 | 1/4 cup | 36 | 19 | |
| Flour, White or Whole Wheat | 32 | 1/4 cup | 30 | 10 | |
| Flour, Wild Rice | 17 | 1/4 cup | 39 | 7 | |
| Four, Arrowroot Starch | 89 | 1/4 cup | 32 | 28 | |
| Grain, Amaranth, uncooked | 151 | 1/4 cup | 49 | 73 | |
| Grain, Barley, pearl, boiled | 10 | 1/2 cup | 84 | 9 | |
| Grain, Bran, Rice | 200 | 1/4 cup | 30 | 60 | |
| Grain, Bran, Wheat | 207 | 1/4 up | 15 | 30 | |
| Grain, Farro, uncooked | 12 | 1/4 cup dry | 43 | 5 | |
| Grain, Oat Bran, Manna Mills | 79 | 1/4 cup | 28 | 22 | |
| Grain, Polenta, organic, De la Estancia | 7 | 1/4 cup | 38 | 3 | |
| Grain, Quinoa, boiled 30 min | 44 | 1/4 cup dry | 46 | 20 | |
| Grain, Quinoa, cooked | 61 | 1/2 cup, cooked | 90 | 55 | |
| Grain, Seitan Wheat Gluten | 18 | 1 piece | 85 | 15 | |
| Grain, Wheat Germ | 81 | 1/4 cup | 30 | 24 | |
| Grain, Wheat, Bulgar | 68 | 1/4 cup dry | 25 | 17 | |
| Grains, Millet, boiled 30 min | 7 | 1/2 cup | 87 | 6 | |
| Grains, Millet, dry, uncooked | 21 | 1/4 cup | 50 | 10 | |
| Grains, Rice, Black, cooked 30 mins | 13 | 1/2 cup | 70 | 9 | |
| Grains, Sorghum, cooked 70 mins | 9 | 1/2 cup | 80 | 7 | |
| Grains, Wheat berries, simmered for 90 mins | 24 | 1/2 cup | 76 | 18 | |
| Pasta, Angel Hair style, Miracle Noodles, Uncooked | 2 | 3 oz | 85 | 2 | |
| Pasta, Angel Hair, Rice, DeBoles, Cooked 10 min | 13 | 1/2 cup | 68 | 9 | |
| Pasta, Couscous, dried, boiled | 17 | 1/2 cup | 79 | 13 | |
| Pasta, Egg Noodles, Cooked | 26 | 1/2 cup | 37 | 10 | |
| Pasta, Elbow, Brown Rice, Tinkyada, Cooked 17 min | 7 | 2 cup | 128 | 9 | |
| Pasta, Fettuccine style, Miracle Noodles, Uncooked | 2 | 3 oz | 85 | 2 | |
| Pasta, Fettuccine, Organic Spinach Fettuccine, Cooked 10 min | 98 | 1 cup cooked | 112 | 109 | H |
| Pasta, Kamut Spirals, Eden, Cooked 15 min | 23 | 1 cup | 108 | 24 | |
| Pasta, Ribbons, Spelt, Eden, Cooked 11 min | 18 | 1 cup | 110 | 20 | |
| Pasta, Rice | 10 | 1/2 cup | 73 | 7 | |
| Pasta, Rye Spirals, Whole Grain, Eden | 13 | 1 cup | 140 | 18 | |
| Pasta, Tri Color Rotini, Cooked 11 min | 36 | 1 cup cooked | 144 | 52 | |
| Pasta, Veggie Rotini, Hodgson Mill, Cooked 13 min | 39 | 1 cup cooked | 144 | 56 | |
| Pasta, Wheat, Non-whole wheat varieties, Cooked & drained | 18 | 1 cup | 128 | 24 | |
| Pasta, Wheat, Whole wheat varieties, Cooked & drained | 25 | 1 cup | 128 | 31 | |
| Rice, Brown, Variety, boiled | 6 | 1/2 cup | 90 | 5 | |
| Rice, Long Grain & Wild, Herb Roasted, Chicken Flavored, Uncle Ben's | 30 | 1/2 cup cooked | 72 | 21 | |
| Rice, Ready Cooked, Uncle Ben's, Variety | 13 | 1/2 cup | 72 | 9 | |
| Rice, White, Variety, Boiled | 2 | 1/2 cup | 90 | 1 | |
| Rice, Wild, boiled | 11 | 1/2 cup | 72 | 8 |
