Oxalate in Food - St. Joseph's Healthcare Hamilton

Oxalate in Food

Oxalate in Food

This handout lists some common types of food and food products you can refer to in order to help you manage oxalate in your diet.

Vegetables:

Good Choices (1 to 4 mg Oxalate)

Alphabetical Order Portion Oxalate

Alfalfa sprouts

? cup

0 mg

Bok choy (raw)

1 cup

1 mg

Broccoli

? cup

1 mg

Brussel sprouts

? cup

2 mg

Cabbage

? cup

1 mg

Cauliflower

? cup

1 mg

(cooked)

Celery (raw)

1 stalk

3 mg

Corn

? cup

1 mg

Cucumber

?

1 mg

Endive

? cup

0 mg

Green Pepper

1 ring

1 mg

Kale (chopped)

1 cup

Lettuce

1 cup

Mung beans

? cup

Mushrooms

1

Onions

1 small

Peas

? cup

Radish

10

Rapini (chopped) 1 cup

Squash

? cup

Water chestnuts

4

Zucchini

? cup

Moderate Choices

Artichoke

1 small bud

Asparagus

4 spears

Carrot (cooked)

? cup

Carrot (raw)

? large

Celery (cooked)

1 cup

Collards

1 cup

Mixed vegetables ? cup

2 mg 0 mg 3 mg 0 mg 0 mg 1 mg 0 mg 4 mg 1 mg 0 mg 1 mg

5 mg 6 mg 7 mg 10 mg 10 mg 10 mg 5 mg

Not Good Choices ? High Oxalate

Alphabetical Order Portion Oxalate

Bamboo shoots

1 cup

35 mg

Beans (fava)

? cup

20 mg

Beans (kidney)

? cup

15 mg

Beans (navy)

? cup

76 mg

Beans (refried)

? cup

16 mg

Beets

? cup

76 mg

French fries Olives Okra Parsnip Potato (baked with skin) Potato (chips) Potato (mashed) Potato (salad) Potato (sweet) Rhubarb Rutabaga (mashed) Spinach (cooked) Spinach (raw) Tomato sauce Turnip Yam

? cup 10 ? cup ? cup 1 medium

51 mg 18 mg 57 mg 15 mg 97 mg

1 ounce 1 cup ? cup 1 cup ? cup ? cup ? cup 1 cup ? cup ? cup ? cup

21 mg 29 mg 25 mg 28 mg 541 mg 31 mg 755 mg 656 mg 17 mg 30 mg 40 mg

Conversion Table for Amounts:

? cup

125 ml

1 cup

250 ml

1 ounce 1 tablespoon

1

28 grams 15 ml

Oxalate in Food

Fruit:

Good Choices (1 to 3 mg)

Alphabetical Order Portion Oxalate

Apple

1

1 mg

Apple juice

6 ounces 2 mg

Applesauce

1 cup

2 mg

Apricot

1

1 mg

Apricot juice

1 cup

2 mg

Banana

1

3 mg

Blackberries

? cup

2 mg

Blueberries

? cup

2 mg

Cantaloupe

?

1 mg

Cherries

1 cup

3 mg

Grapes

? cup

1 mg

Grape juice

1 cup

1 mg

Lemon

1 wedge

1 mg

Lime

?

3 mg

Mango

1

1 mg

Mango juice

1 cup

1 mg

Melon (honeydew) 1 cup

1 mg

Nectarine

1

0 mg

Orange juice

1 cup

2 mg

Papaya

1 medium 1 mg

Peach

1

0 mg

Pear

1

2 mg

Pineapple juice

1 cup

3 mg

Plum

1

0 mg

Strawberries

? cup

2 mg

Watermelon

1 slice

1 mg

Not Good Choices ? Higher Oxalate

Alphabetical Order Portion Oxalate

Avocado

1

19 mg

Carrot juice

1 cup

27 mg

Date

1

24 mg

Figs (dried)

5

24 mg

Figs (fresh)

1

9 mg

Grapefruit

?

12 mg

Kiwi

1

16 mg

Orange

1

29 mg

Pineapple (dried)

? cup

24 mg

Pineapple (canned) ? cup

30 mg

Prune juice

1 cup

7 mg

Raspberries

1 cup

48 mg

Tomato juice

1 cup

14 mg

V8 juice

1 cup

18 mg

Cereal:

Good Choices ? Low Oxalate

Cheerios

Honey Bunches of Oats

Cocoa puffs

Oat Bran Flakes

Cornflakes Corn Pops Crispix Frosted Flakes Fruit Loops

Oatmeal Puffed Rice Puffed Wheat Rice Chex Wheetabix

Not Good Choices ? Higher Oxalate

All Bran

Raisin Bran

Cereals with nuts and/or Red River

dried fruit

Corn grits

Shredded Wheat

Cream of Wheat

Frosted Mini Wheats

Mueslix

Oatmeal Crisp with

Almonds

Note: Natural or raw corn bran and natural or raw oat bran are low in oxalate.

2

Oxalate in Food

Soy: It is difficult to find reliable information on the amount of oxalate in soy products however the examples below show that soy is high in oxalate.

Product Soybeans / Edamame Soy beverage Soy burger Soy cheese Soy nuts Soy yogurt Tempeh Textured Vegetable Protein (TVP) Tofu (firm with calcium) Veggie burger

Portion 1 cup of whole pods 1 cup 3.5 ounce patty 1 ounce 1 ounce 1 cup 3 ounces 3 ounces 3 ounces 1 patty

Oxalate 7 mg 336 mg 58 mg 16 mg 392 mg 113 mg 23 mg 496 mg 235 24 mg

Nuts and Seeds:

Alphabetical Order Almond Candies with nuts e.g., Snickers Cashew Flaxseed Peanut Peanut butter Pistachio Pumpkin seeds Sunflower seeds Tahini Trail mix Walnuts

Portion 22 kernels 2 ounces 18 (1 ounce) 1 tablespoon 1 ounce 1 tablespoon 48 (1 ounce) 1 cup 1 cup 1 tablespoon 1 ounce 7 whole walnuts in shells

Oxalate 122 mg 38 mg 49 mg 0 mg 27 mg 13 mg 14 mg 17 mg 12 mg 16 mg 15 mg 31 mg

Other Food High in Oxalate:

Product Brownie Chili with beans Chocolate syrup Cocoa powder Fudge sauce Hot chocolate

Portion 1 ounce (?) 1 cup 2 tablespoons 4 teaspoons 2 tablespoons 1 cup

Oxalate 31 mg 24 mg 38 mg 67 mg 28 mg 65 mg

Product Lentil soup Miso Miso soup Stuffing Taco with meat

Portion 1 cup 1 cup 1 cup 1 cup 1

Oxalate 39 mg 38 mg 111 mg 36 mg 12 mg

Brown rice flour, bulgur, buckwheat, cornmeal, soy flour and wheatberries are all high in oxalate.

3

Snacking ? Low in oxalate:

Oxalate in Food

Product Air popped popcorn Apple butter Dried apple Dried cranberry Granola bar ? hard and plain with no nuts Saltine cracker Triscuit cracker Wheat cracker

Portion 1 cup 1 tablespoon ? cup ? cup 1 1 1 1

4 mg 0 mg 1 mg 1 mg 1 mg 1 mg 1 mg 1 mg

Oxalate

Beverages:

Good choices include coffee, decaffeinated coffee, sweetened instant ice tea, beer, liquor, wine, diet lemonade, Gatorade, Kool-Aid.

Poor choices of higher oxalate beverages include lemonade made from frozen concentrate and brewed tea.

More to know:

Meat, chicken and fish are not sources of oxalate. Milk, hard cheese, yogurt, ice cream, sour cream, cream cheese, cottage cheese,

buttermilk, custard and pudding do not contain oxalate. Chocolate milk however has 7 mg in 1 cup.

PD 9447 (05-2016) File: vjuneja

4

 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download