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 |
|---|---|---|---|---|---|
| Agave Nectar, light, Madhava | 3 | 1 tbsp | 21 | 1 | |
| Artificial Sweeteners, Aspartame | 4 | 1 tsp | 5 | 0 | |
| Artificial Sweeteners, Saccharin, Sweet-N-Low | 5 | 1 tsp | 5 | 0 | |
| Artificial Sweeteners, Splenda | 4 | 1 tsp | 5 | 0 | |
| Artificial Sweeteners, Sugar replacement, Swerve | 8 | 1 tsp | 5 | 0 | |
| Candy, 3 Musketeers, Mars | 44 | 1 bar | 60 | 27 | |
| Candy, Dark Chocolate, bar or chips | 232 | 1 oz | 28 | 65 | |
| Candy, M&Ms, Milk chocolate | 67 | 20 pieces | 14 | 9 | |
| Candy, M&Ms, Peanut | 46 | 10 pieces | 24 | 11 | |
| Candy, Milk Chocolate, bar or chips | 115 | 1 oz | 28 | 32 | |
| Candy, Truffles, Dark Chocolate (See's) | 140 | 1 candy | 20 | 28 | |
| Candy, White Chocolate, bar or chips | 8 | 1 oz | 28 | 2 | |
| Chocolate Syrup | 2 | 1/4 cup | 60 | 1 | |
| Cocoa or Cacao Powder, Dark Chocolate (Not Dutch Process) | 656 | 2 tbsp | 12 | 79 | |
| Cocoa Powder, Dutch Process w/alkali, Dark Chocolate | 170 | 2 tbsp | 12 | 20 | |
| Corn Syrup, Dark or Light | 0 | 1 tbsp | 21 | 0 | |
| Fudge Brownie Mix, mix only | 86 | 1 brownie (2 in. sq) | 24 | 21 | |
| Honey, Clover, Madhava Mountain Gold | 3 | 1 tbsp | 21 | 1 | |
| Hot Chocolate, Dark Chocolate Mix | 213 | 3 tbsp | 31 | 66 | |
| Hot Chocolate, Milk Chocolate or French Vanilla Mix | 13 | 3 tbsp | 38 | 5 | |
| Jellies, Jams or Preserves, Apricot | 10 | 1 tbsp | 20 | 2 | |
| Jellies, Jams or Preserves, Blueberry | 6 | 1 tbsp | 20 | 1 | |
| Jellies, Jams or Preserves, Fig, Jillies Jams | 10 | 1 tbsp | 20 | 2 | |
| Jellies, Jams or Preserves, Gooseberry Preserves Swiss Hero | 29 | 1 tbsp | 20 | 6 | |
| Jellies, Jams or Preserves, Grape, Concord | 9 | 1 tbsp | 20 | 2 | |
| Jellies, Jams or Preserves, Orange Marmalade | 50 | 1 tbsp | 20 | 10 | |
| Jellies, Jams or Preserves, Red Plum | 8 | 1 tbsp | 20 | 2 | |
| Jellies, Jams or Preserves, Strawberry | 11 | 1 tbsp | 20 | 2 | |
| Jellies, Jams, or Preserves, Lingonberry Syrup | 2 | 1 tbsp | 15 | 0 | |
| Maple Syrup, pure, | 3 | 1 tbsp | 20 | 1 | |
| Molasses, Full flavor | 43 | 1 tbsp | 15 | 6 | |
| Ovaltine, powder, canned | 53 | 2 tbsp | 11 | 6 | |
| Stevia Powder | 4 | 1 pkt | 2 | 0 | |
| Sugar, Brown | 11 | 1 tsp | 5 | 1 | |
| Sugar, Cane, White | 3 | 1 tsp | 4 | 0 | |
| Syrup, Barley Malt | 19 | 1 tbsp | 21 | 4 | |
| Syrup, Brown Rice | 14 | 2 tbsp | 30 | 4 | |
| Syrup, Eldeberry | 4 | 1 tbsp | 15 | 1 | |
| Xylitol | 4 | 1 tsp | 3 | 0 |
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