OHF
Oxalosis & Hyperoxaluria Foundation
Protein 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 total Oxalate (mg) per 100g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
|---|---|---|---|---|---|
| Eggs Whole and Egg White Products (e.g. Egg beaters) | 0 | 1 egg equivalent | 65 | 0 | |
| Fish and Seafood, Variety | 3 | 4 oz | 113 | 3 | |
| Legumes, Beans, Vegetarian, baked | 13 | 1/2 cup | 133 | 17 | |
| Legumes, Beans, Anasazi, dried & boiled or canned | 39 | 1/2 cup | 120 | 47 | |
| Legumes, Beans, Black or Turtle, dried, boiled | 60 | 1/2 cup | 86 | 51 | |
| Legumes, Beans, Blue, boiled | 17 | 1/2 cup | 90 | 15 | |
| Legumes, Beans, Butter, boiled | 3 | 1/2 cup | 78 | 2 | |
| Legumes, Beans, Cannellini | 89 | 1/2 cup | 89 | 79 | |
| Legumes, Beans, Fava | 22 | 1/2 cup | 85 | 18 | |
| Legumes, Beans, Flor de Mayo | 107 | 1/2 cup | 90 | 96 | |
| Legumes, Beans, Garbanzo or Chickpeas, dried & boiled or canned | 10 | 1/2 cup | 86 | 9 | |
| Legumes, Beans, Great Northern, dried, boiled | 75 | 1/2 cup | 89 | 67 | |
| Legumes, Beans, Kidney, Red, dried & boiled or canned | 20 | 1/2 cup | 109 | 22 | |
| Legumes, Beans, Lima, dried & boiled or canned | 3 | 1/2 cup | 109 | 3 | |
| Legumes, Beans, Mung, dried, boiled | 5 | 1/2 cup | 101 | 5 | |
| Legumes, Beans, Navy, dried & boiled or canned | 56 | 1/2 cup | 95 | 53 | |
| Legumes, Beans, October, boiled | 29 | 1/2 cup | 85 | 24 | |
| Legumes, Beans, Pink, dried, boiled | 76 | 1/2 cup | 85 | 64 | |
| Legumes, Beans, Pinto, dried, boiled | 34 | 1/2 cup | 85 | 29 | |
| Legumes, Beans, Red, Chili, small, dried, boiled | 32 | 1/2 cup | 91 | 29 | |
| Legumes, Beans, Red, small, dried, boiled | 30 | 1/2 cup | 91 | 28 | |
| Legumes, Beans, Soy, dried, boiled | 45 | 1/2 cup | 86 | 39 | |
| Legumes, Beans, Soybean Curd (Tofu) | 8 | 1/2 cup, cubed | 125 | 10 | |
| Legumes, Beans, White, dried, boiled | 61 | 1/2 cup | 90 | 55 | |
| Legumes, Edamame | 30 | 1/2 cup | 75 | 22 | |
| Legumes, Lentils, variety, dried & boiled or canned | 9 | 1/2 cup | 96 | 8 | |
| Legumes, Peas, Black-eyed Peas, canned | 3 | 1/2 cup | 86 | 3 | |
| Legumes, Peas, Green Peas, dried & boiled or canned | 2 | 1/2 cup | 80 | 2 | |
| Legumes, Peas, Green Pigeon Peas, canned | 36 | 1/2 cup | 32 | 11 | |
| Legumes, Peas, Purple hull | 8 | 1/2 cup | 86 | 7 | |
| Legumes, Peas, Split Peas, Yellow or Green, boiled | 5 | 1/2 cup | 98 | 4 | |
| Legumes, Peas, Sugar Snap | 32 | 1/2 cup | 80 | 26 | |
| Legumes, Refried beans | 124 | 1/2 cup | 80 | 99 | |
| Legumes, Tempeh | 48 | 1/2 cup | 83 | 40 | |
| Meats and Poultry, Variety including sausage and liver | 4 | 4 oz | 113 | 5 | |
| Nuts, Almond, raw or dry roasted | 369 | 1/4 cup | 29 | 107 | |
| Nuts, Brazil Nuts, raw or roasted | 181 | 1/4 cup | 29 | 52 | |
| Nuts, Cashew, Butter | 218 | 2 Tbsp | 29 | 63 | |
| Nuts, Cashew, raw or roasted | 249 | 1/4 cup | 29 | 72 | |
| Nuts, Chestnut, roasted | 28 | 1/4 cup | 28 | 8 | |
| Nuts, Coconut, Dry, Shredded | 3 | 1/4 cup | 22 | 1 | |
| Nuts, Hazelnut or filberts, Raw | 181 | 1/4 cup | 29 | 53 | |
| Nuts, Macadamia, raw or dry roasted | 44 | 1/4 cup | 29 | 13 | |
| Nuts, Peanut Butter, Creamy or Chunky | 125 | 2 Tbsp | 29 | 36 | |
| Nuts, Peanuts, roasted | 131 | 1/4 cup | 29 | 38 | |
| Nuts, Pecans raw or roasted | 52 | 1/4 cup | 29 | 15 | |
| Nuts, Pine, raw or roasted | 185 | 1/4 cup | 29 | 54 | |
| Nuts, Pistachio, raw or roasted | 42 | 1/4 cup | 29 | 12 | |
| Nuts, Soy nut butter | 38 | 2 Tbsp | 29 | 11 | |
| Nuts, Soynuts | 84 | 1/4 cup | 29 | 24 | |
| Nuts, Walnuts, raw or roasted | 62 | 1/4 cup | 29 | 18 | |
| Seeds, Chia, Bob's Red Mill | 470 | 1 Tbsp | 13 | 61 | |
| Seeds, Flax (linseed) | 9 | 2 Tbsp | 20 | 2 | |
| Seeds, Hemp Hearts | 55 | 2 Tbsp | 20 | 11 | |
| Seeds, Papaya | 154 | 2 Tbsp | 20 | 31 | |
| Seeds, Pumpkin Seed Butter | 8 | 2 Tbsp | 29 | 2 | |
| Seeds, Pumpkin, raw or roasted | 9 | 2 Tbsp | 20 | 2 | |
| Seeds, Saviseed (sacha inchi seeds) | 247 | 1/4 cup | 29 | 72 | |
| Seeds, Sunflower Seed Spread/Butter | 22 | 2 Tbsp | 29 | 6 | |
| Seeds, Sunflower, raw or roasted | 30 | 1/4 cup | 29 | 9 | |
| Seeds, Wattle, roasted, ground | 104 | 2 Tbsp | 20 | 21 | |
| Sprouts, Pumpkin, raw | 5 | 1/4 cup | 10 | 0 | |
| Sprouts, Watermelon, raw | 5 | 1/4 cup | 10 | 1 |
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