OHF
Oxalosis & Hyperoxaluria Foundation
Vegetables 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 per 100 g | Serving Size | Serving (g) | Calc Oxalate per serving | Oxalate level |
|---|---|---|---|---|---|
| Artichoke, boiled | 13 | 1/2 cup | 84 | 11 | |
| Arugula, raw | 7 | 1 cup | 20 | 1 | |
| Asparagus, boiled or steamed | 6 | 1/2 cup | 90 | 5 | |
| Bamboo shoots | 23 | 1 cup | 151 | 35 | |
| Beans, Green, Variety, boiled or steamed | 24 | 1/2 cup | 62 | 15 | |
| Beans, Lima or Butter, boiled 30 min | 10 | 1/2 cup | 94 | 10 | |
| Beans, Mung | 3 | 1/2 cup | 101 | 3 | |
| Beans, Pole, boiled 30 minutes | 26 | 1/2 cup | 60 | 16 | |
| Beans, String, boiled or canned | 12 | 1/2 cup | 65 | 8 | |
| Beets, boiled, steamed or pickled | 57 | 1/2 cup | 85 | 48 | |
| Bok Choy, leaves | 8 | 1 cup | 36 | 3 | |
| Bok Choy, stalks, diced | 2 | 1 cup | 120 | 2 | |
| Broccoli greens, Raab (Rabe or Rapini), raw | 9 | 1 cup, sliced | 60 | 6 | |
| Broccoli greens, Raab (Rabe or Rapini), steamed 8 mins | 9 | 1/2 cup, sliced | 62 | 5 | |
| Broccoli, boiled or steamed | 7 | 1/2 cup | 60 | 4 | |
| Broccoli, raw | 12 | 1 cup | 80 | 9 | |
| Broccolini, steamed 10 minutes | 14 | 1/2 cup, chopped | 78 | 11 | |
| Brussel Sprouts, boiled or steamed | 4 | 1/2 cup | 78 | 3 | |
| Brussel Sprouts, raw | 15 | 1 cup | 90 | 14 | |
| Cabbage, green, boiled or steamed | 4 | 1/2 cup | 78 | 3 | |
| Cabbage, green, raw, shredded | 5 | 1 cup | 70 | 4 | |
| Carrots, boiled, steamed or canned | 12 | 1/2 cup | 78 | 9 | |
| Carrots, raw | 24 | 1 cup, grated | 128 | 30 | |
| Cauliflower, raw, boiled or steamed | 3 | 1/2 cup | 60 | 2 | |
| Celeriac, canned | 7 | 1/2 cup or 1 piece | 78 | 5 | |
| Celery, raw, stem only, diced | 25 | 1 cup | 120 | 30 | |
| Collard, raw, chopped | 17 | 1 cup | 36 | 6 | |
| Collards, chopped, boiled or steamed | 22 | 1/2 cup | 95 | 21 | |
| Corn, boiled or canned | 2 | 1/2 cup | 80 | 2 | |
| Creasy greens (early winter or American cress), boiled 20 min | 9 | 1/2 cup, chopped | 50 | 4 | |
| Cucumbers, Variety, with & without skin | 4 | 1 cup, sliced | 120 | 5 | |
| Dandelion greens, red rib, raw or boiled | 22 | 1/2 cup, chopped | 45 | 10 | |
| Eggplant, raw, boiled, baked or roasted | 62 | 1/2 cup | 42 | 26 | |
| Endive, Belgian or Curly, raw | 5 | 1 cup, chopped | 50 | 3 | |
| Escarole | 6 | 1 cup, chopped | 40 | 2 | |
| Fennel, boiled | 5 | 1 bulb | 218 | 12 | |
| Fiddleheads (Ostrich ferns), Boiled for 15 mins | 30 | 1/2 cup | 64 | 19 | |
| Garlic, raw | 9 | 1 clove | 3 | 0 | |
| Good King Henry, stems, buds or leaves, boiled | 245 | 1/2 cup | 45 | 110 | |
| Good King Henry, stems, buds or leaves, raw | 475 | 1/2 cup | 48 | 228 | |
| Grape leaves, canned, in vinegar brine, Krinos | 135 | 1 leaf | 5 | 7 | |
| Greens Turnip, boiled 6 min | 7 | 1/2 cup, chopped | 72 | 5 | |
| Pea Greens | 26 | 1/2 cup | 73 | 19 | |
| Hearts of Palm, whole, Haddon House | 37 | 1/2 cup | 80 | 30 | |
| Huazontle (Aztec broccoli) | 438 | 1/2 cup | 60 | 263 | |
| Jicama, peeled, raw | 11 | 1 cup, sliced | 120 | 13 | |
| Kale, Variety, boiled, simmered or steamed | 5 | 1/2 cup cooked | 65 | 3 | |
| Kale, Variety, Raw | 10 | 1 cup | 25 | 3 | |
| Kohlrabi | 1 | 1 cup sliced | 165 | 1 | |
| Leeks, raw | 17 | 1 cup | 89 | 15 | |
| Lettuce, variety, shredded or chopped, raw | 5 | 1 cup, shredded | 56 | 3 | |
| Mangold or Spinach beet | 874 | 1/2 cup | 68 | 590 | |
| Mushrooms, Variety, boiled or canned | 1 | 1/2 cup, sliced | 78 | 1 | |
| Mushrooms, Variety, dried | 76 | 1/3 cup, dried | 5 | 4 | |
| Mustard Greens, boiled or steamed | 7 | 1/2 cup, chopped | 70 | 5 | |
| Nopal (Prickly Pear), cooked | 116 | 1/2 cup | 75 | 87 | |
| Nopal (Prickly Pear), Raw | 152 | 1 cup | 149 | 226 | |
| Okra, Boiled, simmered 5 mins | 101 | 1/2 cup | 56 | 56 | |
| Onion, Variety, boiled or sautéed | 4 | 1/2 cup | 105 | 4 | |
| Onion, Variety, raw | 5 | 1 cup, sliced | 120 | 6 | |
| Parsnips, boiled for 12 mins | 19 | 1/2 cup, sliced | 78 | 15 | |
| Peas, Snow, whole, fresh | 20 | 1/2 cup | 98 | 20 | |
| Pepper, Sweet and Hot, Variety, Cooked | 19 | 1/2 cup sliced | 75 | 15 | |
| Pepper, Sweet and Hot, Variety, Raw | 20 | 1/2 cup, sliced | 57 | 11 | |
| Potato Salad | 19 | 1/2 cup | 138 | 26 | |
| Potato, New with skin, boiled 30 min | 21 | 1/2 cup | 78 | 16 | |
| Potato, Red, new, boiled w/out skin | 13 | 1/2 cup | 78 | 10 | |
| Potato, Russet, baked or microwaved, flesh & skin | 46 | 1/2 cup, chopped | 64 | 29 | |
| Potato, White, deep fried | 32 | 1/2 cup | 112 | 36 | |
| Potato, White, instant, mashed | 49 | 1/2 cup | 30 | 15 | |
| Potato, White/Russet, boiled, with/without skin | 23 | 1/2 cup | 78 | 18 | |
| Potatoes, Fingerling, White or Red, boiled | 42 | 1/2 cup | 78 | 32 | |
| Potatoes, Hash Browns | 26 | 1/2 cup | 78 | 20 | |
| Pumpkin, canned | 6 | 1/2 cup | 120 | 7 | |
| Purslane, leaves | 621 | 1 cup | 40 | 248 | |
| Radicchio, raw, shredded | 2 | 1/2 cup | 49 | 1 | |
| Radish, White, Red or Daikon, raw | 1 | 1 cup sliced | 100 | 1 | |
| Roselle (Red Sorrel - Hibiscus Sabdariffa) | 166 | 1 cup (edible parts) | 57 | 95 | |
| Rutabaga, boiled or pressure cooked | 4 | 1/2 cup, cubed | 85 | 4 | |
| Seaweed, Dulse flakes | 136 | 1 Tbsp | 10 | 14 | |
| Seaweed, Kombu | 5 | One 1x4 inch piece | 4 | 0 | |
| Seaweed, Nori, dry roasted | 97 | 1/2 cup | 10 | 10 | |
| Seaweed, Wakame | 2 | 1/2 cup | 10 | 0 | |
| Shallots | 2 | 1/2 cup, chopped | 40 | 1 | |
| Sorrel, boiled 15 min | 582 | 1/2 cup, chopped | 52 | 303 | |
| Sorrel, raw | 779 | 1 cup, chopped | 52 | 405 | |
| Spinach, fresh or frozen, boiled or steamed | 567 | 1/2 cup | 87 | 493 | |
| Spouts, Mung Bean | 8 | 1/2 cup | 52 | 4 | |
| Sprouts, Alfalfa | 4 | 1/ 2 cup | 17 | 1 | |
| Squash, Winter & Summer variety , Baked or boiled | 4 | 1/2 cup | 100 | 4 | |
| Squash, Winter & Summer, Raw | 4 | 1 cup, sliced | 150 | 6 | |
| Sweet Potato, Orange, baked or boiled with or without skin | 126 | 1/2 cup | 125 | 158 | |
| Sweet Potato, Orange, baked, boiled, or canned without skin | 42 | 1/2 cup mashed | 134 | 56 | |
| Swiss Chard, Green, boiled | 335 | 1/2 cup chopped | 88 | 293 | |
| Swiss Chard, Green, raw | 657 | 1 cup | 36 | 237 | |
| Swiss Chard, Red or green, boiled and steamed | 679 | 1/2 cup, chopped | 88 | 594 | |
| Swiss Chard, Red, raw | 1167 | 1 cup | 36 | 420 | |
| Taro Leaves, Giant and Elephant Ears, Raw | 652 | 1 cup | 28 | 183 | |
| Tomatillo, raw | 20 | 1 medium tomatillo | 34 | 7 | |
| Tomato, Variety, All Colors, Raw | 9 | 1 cup, sliced | 180 | 17 | |
| Tomatoes, canned | 9 | 1/2 cup | 121 | 11 | |
| Turnip Greens, steamed | 8 | 1/2 cup, chopped | 72 | 6 | |
| Turnip, boiled, steamed or raw | 3 | 1/2 cup | 78 | 2 | |
| Vipergrass or salsify | 9 | 1 cup | 135 | 12 | |
| Water Chestnuts, canned, sliced, Dynasty | 2 | 1/2 cup | 70 | 1 | |
| Watercress, raw | 8 | 1 cup | 58 | 4 | |
| Yam, flesh only, baked | 68 | 1/2 cup | 100 | 68 |
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