# Oxalate Food List Source: https://kidneystonediet.com/oxalate-list/ Published: 2020-02-06 Updated: 2026-01-21 --- If you are a kidney stone former and you have been told to lower your intake of high oxalate foods, then this oxalate list will help you. Quick Links: Oxalate FAQ • Oxalate Food List ## Oxalate FAQ **Is the Kidney Stone Diet just a low oxalate diet?** There is much more to the Kidney Stone Diet® than just lowering oxalate. Starting learning about the [Kidney Stone Diet® here](https://kidneystonediet.com) or join the [Kidney Stone Prevention Course](https://kidneystonediet.com/course/) for a deep dive into all of the diet goals, including oxalate. **What the heck is oxalate?** Oxalate is a naturally occurring molecule that is found in plants and humans. In plants, oxalate helps get rid of excess calcium. But too much of it in us can cause kidney stones. Oxalate and calcium join together in the kidney and can cause kidney stones. Eighty percent of kidney stones are calcium oxalate. This is the gold standard oxalate list researched and published by the folks at Harvard. My patients ask me all the time, “why should I trust this list when there are so many out there?” My answer has remained the same for the past 24 years. We (Dr. Coe and I and many other docs out there) trust this list because our patients lower their urine oxalate by using it. We know it works. Have you been doing keto? Low carb? Are you a vegan? Vegetarian? Have you been eating healthy (lots of almonds and spinach) and lost weight but gained a stone? I have heard these and many other scenarios. Point is, I can help. **Should I be avoiding oxalates?** There is a misconception that you should avoid all oxalates, this is not only wrong and unhealthy for you but also impossible since our body makes oxalate—some of us more than others. Oxalate is a by-product of general metabolism. Get your reliable [Harvard Oxalate Food List here.](https://kidneystonediet.com/resource-list/) **What do oxalates do to the body?** Oxalate joins with calcium in our kidneys and can form stones. The more oxalate we eat and manufacture, the more likely these two salts combine, especially if we do not drink enough fluids and urinate the excess out. [Learn more about oxalate here.](https://kidneystonediet.com/resource-list/) **What foods have high oxalates?** The highest oxalate foods can be found here: The top ten highest oxalate foods as studied by Harvard are (and in order of highest): Spinach, Rhubarb, Rice Bran, Buckwheat Groats, Almonds, Miso Soup, Wheat Berries, Corn Grits, Baked Potato with skin, and Soy beans. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) **How do you flush oxalates out of your body?** Start with giving up almond products (almond milk and flour- I see you keto folks) and spinach as these two foods are the ones that are overeaten the most. After that you must make sure you are getting your daily calcium needs met and getting enough calcium will ensure oxalate is not reabsorbed back into the body. **What are the symptoms of high oxalates?** First and foremost kidney stones. **What are the worst foods for oxalates?** The top ten highest oxalate foods as studied by Harvard are (and in order of highest): Spinach, Rhubarb, Rice Bran, Buckwheat Groats, Almonds, Miso Soup, Wheat Berries, Corn Grits, Baked Potato with skin, and Soy beans. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) The most overeaten foods are almonds (and almond milk and almond flour), cashews, and spinach. Other high oxalate foods that are commonly overeaten (or drunk) are chocolate, beets, teas, beans, peanut butter, and sweet potatoes. This doesn’t mean you must give up all these foods and drinks. It does mean you need to stop overeating these common high-oxalate foods and get your calcium needs met each day. [Go here for your Harvard oxalate food list.](https://kidneystonediet.com/resource-list/) **Is coffee high in oxalates?** Coffee is not high in oxalate. But drinking too much (over a few cups per day) can lead to dehydration. So, make sure you are getting your water goals met. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) **Does drinking lots of water flush out oxalates?** Eating less oxalate will lower oxalates. Fluids are very important for you as they will decrease the urine saturation and keep you well-hydrated. When you are well hydrated, you will have fewer stone-forming salts lingering around. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **Are eggs high in oxalates?** Eggs have no oxalates. Here is a list of high-oxalate foods. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **Are bananas high in oxalates?** Bananas as studied by Harvard is 10.3mg of ox per 1 banana. [You can find Harvard’s oxalate food list here.](https://kidneystonediet.com/resource-list/) **Does lemon water help oxalates?** No, lemon juice can help a bit with making your urine more alkaline, and for those patients that have acidic urine, this may be helpful. Not everyone should be using lemons as a kidney stone prevention tactic. Completing a 24-hour urine collection will tell you if a lemon might aid you in preventing new kidney stones. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **What does oxalate in urine look like?** [Here is an image of what calcium oxalate crystals look like.](https://www.ncbi.nlm.nih.gov/books/NBK558987/figure/article-23199.image.f1/) **Does magnesium remove oxalates?** There have been no human studies that prove magnesium will remove excess oxalate. [Find your reliable oxalate food list here.](https://kidneystonediet.com/resource-list/) **What neutralizes oxalates?** You can lower oxalate in your body by eating less high oxalate foods and getting your calcium needs met each day with food and beverages containing calcium. [Here is more information on getting your calcium needs met.](https://kidneystonediet.com/blog/) **How do I prevent more kidney stones?** There is so much conflicting information on the internet when it comes to the dos and don’ts of preventing kidney stones. I have been educating patients on kidney stone prevention for over 25 years. I have it down to a science. My step-by-step breakdown of each of the Kidney Stone Diet® goals will help you get the correct information at your own pace. [Click here to learn more about my course.](https://kidneystonediet.com/course/) **Are blueberries high in oxalates?** Blueberries are medium in oxalate. Harvard studied them as being 18.5 mg per 1/2 cup of blueberries. [Find your reliable oxalate food list here.](https://kidneystonediet.com/resource-list/) **Is avocado high in oxalates?** Avocados can safely be eaten on a lower oxalate diet. Harvard studied them as being 19 mg/oxalate per 1 whole med avocado. [Find your reliable oxalate food list here.](https://kidneystonediet.com/resource-list/) **Is peanut butter full of oxalates?** Peanut butter can safely be eaten on a low oxalate diet if eaten within portion size. Harvard studied peanut butter as being 38.4 mg/oxalate per 2 tablespoons of peanut butter. [Find your oxalate food list here.](https://kidneystonediet.com/resource-list/) **What drinks are high in oxalate?** Black tea and iced teas made with black tea can be higher in oxalate. Stick with 1 – 2 cups per day and don’t overly steep. The more you steep, the higher the oxalate. [Find your oxalate food list here.](https://kidneystonediet.com/resource-list/) **Is oatmeal high in oxalate?** Harvard has studied oatmeal and it comes in as zero oxalate per cup. [Find your oxalate food list here.](https://kidneystonediet.com/resource-list/) **What are the 10 foods that cause kidney stones?** The top ten highest oxalate foods as studied by Harvard are (and in order of highest): Spinach, Rhubarb, Rice Bran, Buckwheat Groats, Almonds, Miso Soup, Wheat Berries, Corn Grits, Baked Potato with skin, and Soy beans. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) **Do epsom salt baths help oxalates?** Epsom salts will not remove oxalates. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) **Is green tea high in oxalates?** There are been numerous studies on green tea and it comes in as low on the oxalate scale. [Get your Harvard oxalate list here.](https://kidneystonediet.com/resource-list/) **What is the fastest way to flush your kidneys?** There is not such thing as a potion or pill to “flush” your kidneys. Drink fluids and that will help keep your urine saturations low. You want to stay well hydrated to prevent kidney stones. **Is there a home test for oxalates?** There is no reliable home test for oxalates. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **What supplements bind oxalates?** There are no supplements that have been proven to bind oxalates in humans. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **Do oxalates damage kidneys?** Primary hyperoxaluria which is a rare disease can cause damage to your kidneys. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **How do I know if I need to avoid oxalates?** If you are a kidney stone former, you should ask your doctor to order you a 24 hour urine collection to see if oxalate is what is causing your kidney stones. There are several reasons why people form kidney stones, oxalate is just one of them. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **Should I worry about oxalates?** If you are a kidney stone former, you should be cautious in over consuming high oxalate foods and drinks. [Get your reliable oxalate food list by Harvard here.](https://kidneystonediet.com/resource-list/) **What can I eat on the Kidney Stone Diet®?** Since 1998, I have been dealing with this question. By the time people are done researching the “bad” foods for kidney stones, many patients feel there is “nothing to eat.” I am here to tell you there is plenty to eat. My popular [Meal Plan service](https://kidneystonediet.com/mealplans/) sends you over 100 kidney stone diet-safe recipes that are safe, simple, and satisfying each month. There is something for every lifestyle and tips and tricks to alter most meals. You can [read about it here](https://kidneystonediet.com/mealplans/). **What is causing my kidney stones?** Patients tell me day after day that they have been making stones for decades, and they don’t know why. My doctor says I am just “a stonemaker.” When I ask the patient if they have done a 24-hour urine collection, they usually answer, “No.” You will never know WHY you are making stones until you do the necessary testing. Then and only then can you begin a treatment to reduce your kidney stone risk. I am an expert in helping patients understand results so that they can have a productive doctor’s office visit and get on the best possible treatment plan. [Schedule a 24-Hour Urinalysis Consult.](https://kidneystonediet.com/24-hour-urine-analysis/) **I have diabetes, bowel disease, high cholesterol, etc. How do I put all these diets together?** Many patients have other medical conditions that are driving their kidney stone production, whether it be from the medical condition itself (Crohn’s, Ulcerative Colitis, bariatric surgery, etc) or the special diet they are on (too much spinach and almonds for diabetics). No matter what the issue, I am an expert in helping you understand how to tweak your current lifestyle to also comply with the Kidney Stone Diet®. [Click here to schedule a private call with me.](https://kidneystonediet.com/private/) ![Oxalate Lists](https://kidneystonediet.com/wp-content/uploads/2019/02/oxalate-lists.jpg) ### Free Oxalate Food Lists Enter your email to download both my **Simple & Safe Oxalate Food List** and the original **Harvard Oxalate Food List** for FREE [Embedded content](about:blank) ## Search the Oxalate List ** Indicates updated values* Serving Size 100% Bran 1/3 cup 25mg 100% Natural Granola, Oats, Wheat & Honey 2/3 cup 13mg 40% Bran Flakes 1 cup 42.7mg* Alaskan King Crab 3 oz or 1/2 leg 0mg Alfalfa Sprouts 1/2 cup 0mg All Bran Kelloggs 2/3 cup 34.6mg* All-Bran with Extra Fiber 1/2 cup 11mg All-Purpose Flour 1 cup 17mg Almond Butter, Salted 1 tbsp 41.6mg Almond Milk, Sweetened+Unsweetened Mixed Flavors 8 oz 27.1mg Almonds, Oil Roasted, Unsalted 1 oz 72mg* Apple Butter 1 tbsp 0mg Apple Cinnamon Cheerios 3/4 cup 5mg Apple Sauce 1 cup 2mg Apples, Raw With Skin one 0.7mg* Apples, Raw Without Skin one 0.7mg* Apples, Sulfured Dried 1/4 cup 0.4mg Apricots, Raw 1 fruit 0.1mg Apricots, Sulfured Dried 5 halves 0.3mg Artichokes 1 small bud 5mg Arugula, Raw 1/2 cup 0.3mg Asparagus, Boiled, Drained 1/2 cup 8.7mg Aspartame (“Equal”) Nutrasweet 1 packet 0mg* Avocado 1/2 fruit 9.5mg* Bacon, Broiled, Pan-Fried, Or Roasted 2 slices 0.5mg* Bacon, Turkey, Microwaved 2 slices 0mg Bagel New York 1 Bagel 40mg Baked, Unsalted Winter Squash 1/2 cup 4mg* Bamboo Shoots, Canned, Drained Solids 1/2 cup 6.3mg Banana Nut Crunch 1 cup 25mg Bananas, Raw one 10.3mg* Barley Flour 1/2 cup 41mg Barley Malt Flour 1 cup 0mg Barley, Cooked Pearled 1 cup 0mg Bars, Energy 1 bar 10.6mg Bars, High Protein 1 bar 20.1mg Basic 4 1 cup 11.2mg Beans, Baked, Canned, Plain Or Vegetarian 1/2 cup 57.5mg Beans, Black, Boiled, Unsalted 1/2 cup 10.5mg* Beans, Navy, Canned 1/2 cup 96.3mg* Beans, Red Kidney, Boiled, Unsalted 1/2 cup 9.9mg* Beans, Refried, Canned, Traditional Style 1/2 cup 59.6mg Beef Hot Dog one 0.7mg* Beef Liver, Pan Fried 4 oz 0.1mg* Beef Patty, Broiled 80% Lean Ground 3 oz 0.2mg* Beef Patty, Broiled 85% Lean Meat Ground 3 oz 0.1mg* Beef Patty, Broiled 93% Beef, 7% Fat 3 oz 0.1mg* Beef, Frankfurter, Low-Fat one 0.6mg Beef, Top Market Cuts, 0″-1/8″ Fat Trim 5 oz 0.1mg Beer Regular, Light, Hard Cider 12 oz 3.9mg* Beets, Canned, Drained 1/2 cup 76.4mg* Berry Bust Cheerios 1 cup 7mg Biscuit 1 Biscuit 13.5mg Biscuits (plain or buttermilk) 1 biscuit 6mg Black Pepper 1 dash 0mg Blackberries 1/2 cup 2mg Blueberries 1/2 cup 18.5mg* Blueberry Morning 1/2 cup 8mg Bluefish, Dry Heat Cooked 4 oz 1.2mg* Bok Choy (Chinese Cabbage) 1 cup raw 1mg Bologna, Beef And Pork 2 slices 0.8mg* Boost 8 oz 21.1mg Bran Flakes with Raisins, Single Brand 1 cup 57mg Bread, Multigrain Whole Grain 1 slice 18mg Bread, Oat, Whole 1 slice 6.4mg* Bread, Rye 1 slice 6.3mg* Bread, Wheat 1 slice 3.2mg* Bread, White 1 slice 4.4mg* Bread, Whole Wheat 1 slice 13.6mg* Brewer’s Yeast 1 tbsp 7mg Broccoli, Boiled, Drained, Unsalted 1/2 cup 6mg Brown Rice Flour 1 cup 64mg Brown Sugar 1 cup packed 1mg Brownie, Home-Made 1 Brownie 31mg Brownie, Ready-To-Eat 1 Brownie 33.9mg* Brussels Sprouts, Boiled, Drained, Unsalted 1/2 cup 17mg Buckwheat Groats, Roasted 1 cup 132.6mg* Buffalo 3 oz 0mg Bulgur, Cooked 1 cup 85.9mg* Bulgur, Cooked 1 cup 86mg Bullion Cube 1 cube 1mg Buns, Cinnamon,Frosted (Includes Honey Buns) 1 roll 7.2mg Burger, Plant-Based 1 patty 57.9mg* Burger, Soy 3.5 oz 11.9mg* Burger, Vegetable 1 patty 5mg Burritos with Beans 1 burrito 17mg Burritos with Beans & Meat 1 burrito 16mg Butter, Salted 1 tsp 0mg* Buttermilk, Lowfat 1 cup 0.7mg Cabbage, Boiled, Drained, Unsalted 1/2 cup 1.4mg* Cake, Commercial Yellow With Chocolate Frosting 1 slice 19.3mg* Cake, Home-Baked And Commercial 1 slice 11.9mg Candies, Milk Chocolate 1 1/2 oz 7mg* Candies, Non-Chocolate 1 oz 0mg* Candy Bar 2 oz 35.4mg* Canned Cherries 1/2 cup 7mg Cantaloupe 1/4 melon 1.4mg* Cap’N Crunch 1 cup 1.6mg Carbonated Beverage With Sugar Without Caffeine 12 oz 0.4mg Carnation Instant Breakfast, Prepared 8 oz 7.3mg* Carrots, Boiled, Drained, Unsalted 1/2 cup 8.2mg* Carrots, Raw 1/2 large 4.5mg* Cashews, Oil Roasted, Unsalted 1 oz 63.5mg* Catfish, Channel, Farmed, Dry Heat Cooked 4 oz 0.1mg Cauliflower, Boiled, Drained, Unsalted 1/2 cup 0.5mg* Celery, Cooked 1 cup 10mg Celery, Raw 1/2 medium 7.6mg Cheerios 1 1/2 cup 7.4mg* Cheerios Honey Nut 1 cup 6.6mg Cheerios Multigrain 1 1/3 cup 5.1mg Cheese, American, Pasteurized Processed 1 oz 0.3mg* Cheese, American, Pasteurized Processed Non-Fat 1 slice 0.2mg* Cheese, Cheddar 1 oz 0.1mg* Cheese, Cheddar/Colby, Low Fat 1 oz 0.3mg* Cheese, Cottage 1/2 cup 0.1mg* Cheese, Cottage, 1% Lowfat 1/2 cup 0mg* Cheese, Cottage, Nonfat 1/2 cup 0.8mg* Cheese, Cream 1 oz 0.1mg* Cheese, Cream, Fat Free 1 oz 0.2mg* Cheese, Mozzarella, Part Skim Milk 1 oz 0.1mg Cheese, Mozzarella, Whole Milk 1 oz 0.1mg Cheese, Neufchatel (Lowfat Cream Cheese) 1 oz 0.1mg* Cheeseburger with Bun 1 burger & but 13mg Cherries, Sweet, Raw 1/2 cup 1.7mg Chicken (Meat & Skin), Roasted 3 oz 0.2mg* Chicken Breast, Deli, Rotisserie Seasoned, Sliced, Prepackaged 3 oz 0.1mg Chicken Dog 1 dog 1mg Chicken Liver, Simmered 1 oz 0.1mg* Chicken Noodle Soup 1 can 3mg Chicken Nuggets 6 nuggets 3mg Chicken Roll 1 package 1mg Chicken Sausage one 1.8mg Chicken Thighs, Wings, And Legs 2 pieces 0.2mg Chicken, Roasted Meat 3 oz 0mg* Chili with Beans 1 cup 24mg Chives 1 tsp 0mg Chocolate Milk 1 cup 7mg Chocolate Milk 1 cup 7mg Chocolate Syrup 2 tbsp 38mg Chocolate, Dark Bar 1 1/2 oz 67.7mg* Chowder, Clam, Canned, Rts 1 cup 13.6mg* Cinnamon Toast Crunch 1 cup 7.2mg* Clam, Mixed Species, Cooked, Moist Heat 3 oz 0.1mg Clams, Raw 1 pint 0.5mg Cocoa Pebbles 1 cup 8.8mg Cocoa Powder 4 tsp 67mg Cocoa Puffs 1 cup 6.4mg Coconut Meat, Dried (Desiccated), Sweetened, Shredded 1 tbsp 0.1mg* Coconut Meat, Raw 1/8 cup 0.1mg Cod Liver Fish Oil 1 tsp 0mg Cod, Atlantic, Dry Heat Cooked 4 oz 0mg* Cod, Pacific, Dry Heat Cooked 4 oz 0mg* Coffee Drinks, Cappuccino, Latte, Mocha, Frappucino 12 oz 13mg Coffee, Brewed 8 oz 1.7mg* Coffee, Prepared Instant Decaf 8 oz 2.2mg* Coffeemate, Powdered And Liquid 1 tbsp 0.1mg* Cola, Caffeinated 12 oz 0mg* Coleslaw (Fast Food) 1/2 cup 2.4mg* Collards, Boiled, Drained, Unsalted 1/2 cup 4.9mg Complete Oat Bran Flakes 3/4 cup 5mg Complete Wheat Bran 3/4 cup 34mg Cookie, Chocolate Chip Dough 1 cookie 6mg* Cookie, Commercial 1 cookie 7mg Cookie, Home Prepared Chocolate Chip 1 cookie 6mg Corn Bread 1 piece 4mg Corn Chex 1 1/4 cup 4.9mg* Corn Chips, Tortilla 1 oz 7.1mg* Corn Flakes 1 1/2 cup 0.8mg* Corn Flour 1 cup 3mg Corn Grits, Regular Quick Enriched, Cooked With Water,No Salt 1 cup 45.2mg Corn Kernels, Sweet Yellow, Boiled, Drained, Unsalted 1/2 cup 0.8mg* Corn Pops 1 1/3 cup 0.5mg Corn Syrup (Light) 1 tbsp 0mg Cornbread 1 piece 4mg Cornbread Or Corn Muffin, Prepared 1 piece 3.7mg* Cornmeal 1 cup 64mg Cornstarch 1 cup 3mg Count Chocula 1 cup 5mg Couscous, Cooked 1 cup 15.1mg* Cracked Wheat Bread 1 slice 5mg Cracker, Multigrain 5-6 crackers 5.5mg Cracker, Regular Refined Grain 5-6 crackers 5.1mg* Crackers, Whole Wheat 5-6 crackers 15mg* Cracklin Oat Bran 3/4 cup 11.6mg Cranberries, Dried, Sweetened 1/4 cup 0.5mg* Cranberries, Raw 1 cup 0.3mg Cranberry Sauce, Canned, Sweetened 1/8 cup 0.4mg Cream Of Wheat, Quick, Cooked With Water, No Salt 1 cup 17.7mg* Cream, Fluid Light 1 tbsp 0mg* Cream, Sour 1 tbsp 0.1mg* Crispix 1 1/3 cup 2.3mg Croissants 1 Croissant 7.6mg Cucumber With Peel, Raw 1/4 cucumber 1mg* Custard 1 cup 1mg Danish, Cinnamon Roll Or Fruit 1 piece 2.6mg* Dates 5 dates 25.5mg Diet Soda No Caffeine 12 oz 0.4mg Diet Soda With Caffeine 12 oz 0.4mg Donut, Cake & Yeast, Chocolate & Plain, Frosted, Glaze, Powder 1 piece 4.4mg* Egg Beaters 1/4 cup 0mg Egg, Raw Whole 1 egg 0mg Egg, Yolk, Raw, Fresh 1 egg 0mg Eggroll 1 eggroll 5mg Eggs, Omega 3 Supplemented 1 egg 0mg Enchilada with Cheese & Beef 1 enchilada 13mg Enchilada with Chicken 1 enchilada 13mg Endive, Raw 1 cup 0.1mg Energy Dark, Red Bull 8.3 oz 0mg Energy Dark, Red Bull, Sugar Free, With Added Caffeine 8.3 oz 0mg Ensure Nutritional Supplement 8 oz 2mg Ensure Plus Nutrition Shake 8 oz 12.3mg Fava Beans 1/2 cup 20mg Fiber One 2/3 cup 12.8mg* Fiber One Honey Clusters 1 cup 12.6mg Fig Bars 1 cookie 4mg Figs, Dried one 5mg Figs, Raw one 9.3mg* Fish Portions/Sticks, Preheated Frozen 3 oz 5.2mg* Flaxseed, Ground 1 tbsp 0.2mg* Flounder & Sole, Dry Heat Cooked Flatfish 4 oz 0.2mg* French Fries, Fast Food 6 oz 48.6mg* French Fries, Sweet Potato 6 oz 37.1mg French Toast, Homemade , With 2% Milk 2 slices 11.6mg Froot Loops 1 1/3 cup 4.1mg Frosted Cheerios 1 cup 6mg Frosted Flakes 1 cup 1mg Frosted Miniwheats 25 biscuits 32.9mg* Frozen French Fries, Prepared 6 oz 36.9mg Fruit & Fiber Dates, Raisins & Walnuts 1 cup 41mg Fruit Cocktail 1/2 cup 1mg Fruit Roll-Ups 1 roll 2mg Fruit Smoothie 16 oz 9.3mg Fruity Pebbles 3/4 cup 2mg Fudge Sauce 2 tbsp 28mg Garlic, Cooked 1 clove 0.3mg Garlic, Powder 4 shakes 0.3mg* Garlic, Raw 1 clove 0.4mg Gatorade Drink, Fruit Flavored 12 oz 0mg Golden Grahams 3/4 cup 9mg Graham Crackers 1 large rectangle 2mg Grape-Nuts 1/2 cup 13.7mg* Grapefruit, Raw 1/2 medium 13.2mg* Grapes, Red Or Green Seedless 1/2 cup 1.2mg* Great Grains Cranberry Almond Crunch 1 cup 28.2mg* Great Grains Crunchy Pecan 3/4 cup 23.1mg* Great Grains, Raisin, Date & Pecan 3/4 cup 18.6mg Green Beans, Boiled, Drained, Unsalted 1/2 cup 13.6mg* Grilled Cheese Sandwich 1 sandwich 12mg Haddock, Dry Heat Cooked 4 oz 0.1mg* Halibut, Dry Heat Cooked 4 oz 0.1mg* Ham, Canned 5 oz 0.7mg* Harmony 1 1/4 cup 11mg Healthy Choice Multi-Grain Flakes 3/4 cup 7mg Healthy Valley Oat Bran Flakes 1 cup 0mg Herring, Atlantic, Dry Heat Cooked 4 oz 0.7mg* Honey 1 tbsp 0mg Honey Bunches Of Oats With Almonds 1 cup 7.1mg Honey Bunches Of Oats, Honey Roasted 1 cup 4mg* Honey Crunch Corn Flakes 3/4 cup 3mg Honey Nut Clusters 1 cup 23mg Honey Nut Oats 1 oz 7mg Honeycomb 1 1/3 cup 1mg Honeydew Melon 1 cup 1mg Horseradish 1 tbsp 0mg Hot Chocolate (Homemade) 1 cup 65mg Hot Dog with Bun 1 dog with bun 9mg Hummus, Commercial 1/4 cup 39.1mg Ice Cream, Light Vanilla 1 cup 0.6mg* Ice Cream, Vanilla 1 cup 1mg* Jams And Preserves 1 tbsp 0.5mg* Jell-O Chocolate Pudding Snacks, Ready To Eat 1 snack cup 13.6mg* Jell-O Vanilla Pudding Snacks, Rte 1 snack cup 0.5mg* Jello, Prepared From Packet, Water Added 1/2 cup 0.3mg* Juice, Apple, Unsweetened 7 oz 1.5mg* Juice, Apricot 8 oz 0.2mg Juice, Carrot, Canned 1 cup 28.3mg Juice, Citrus Fruit From Frozen Concentrate, Water Added 12 oz 4.5mg Juice, Cranberry Cocktail Bottled 6 oz 1.7mg* Juice, Grape, Canned Or Bottled, Unsweetened, With Added Vitamin C & Calcium 6 oz 2.4mg Juice, Grapefruit 6 oz 2.2mg* Juice, Lemon, Raw 1 tbsp 0.9mg Juice, Mango 1 cup 1mg Juice, Orange , Chilled, Included From Concentrate, With Added Calcium & Vitamin D 6 oz 1.1mg Juice, Orange, Unsweetened Frozen, Prepared With Water 6 oz 1.1mg* Juice, Pineapple, Canned, Unsweetened 6 oz 1.9mg* Juice, Pomegranate 6 oz 1.3mg Juice, Tomato, Canned, Salted 6 oz 10.7mg* Juice, Vegetable, Canned 6 oz 13.7mg Just Right Fruit & Nut 1 cup 13mg Just Right with Crunchy Nuggets 1 cup 5mg Kale, Boiled, Drained, Unsalted 1/2 cup 1.1mg* Kale, Raw 1 cup 0.7mg Kashi Autumn Wheat 32 biscuits 32.9mg Kashi Go 3/4 cup 10.7mg Kashi Go Lean Bar 1 bar 3mg Kashi Heart To Heart 1 cup 6.7mg Ketchup 1 tbsp 1.5mg* Kiwi 1 fruit 16mg Kix 1 1/3 cup 2mg Kool-Aid 1 cup 1mg Krave, Chocolate 1 cup 14.7mg Lemonade, Frozen White From Concentrate, Water Added 12 oz 22.3mg* Lemonade, Low Calorie 12 oz 1.4mg* Lemons, Raw, Without Peel 1/4 lemon 1.2mg* Lentils, Boiled, Unsalted 1/2 cup 2.4mg* Lettuce, Iceberg 1 cup 0.4mg* Lettuce, Romaine 1 cup 0.3mg* Lima Beans, Boiled, Drained, Unsalted 1/2 cup 0.1mg* Limes, Raw 1/8 lime 0.7mg* Liquor (80 Proof) 1 jigger 0mg Low Fat 100% Natural Granola with Raisins 3/4 cup 15mg Low Fat Granola with Raisins 2/3 cup 16mg Lucky Charms 1 cup 5.5mg* Macaroni And Cheese 1 cup 15.3mg Mackerel, Dry Heat Cooked 4 oz 0mg* Mangos, Raw 1/2 fruit 0.3mg Marinara/Spaghetti Sauce, Ready To Serve 1/2 cup 10.4mg* Mayonnaise 1 tbsp 0mg* Mayonnaise, Low Fat 1 tbsp 0mg* Mayonnaise, Olive Oil 1 tbsp 0mg Meat Lasagna 1 piece or cup 45.7mg Meatballs 2 meatballs 2mg Milk, 1% 8 oz 0.5mg* Milk, 2% 8 oz 0.7mg* Milk, Skim 8 oz 0.7mg* Milk, Whole 8 oz 0.5mg* Millet, Cooked 1 cup 62mg Miso 1 cup 40mg Mixed Dried Fruit (Prunes, Apricots, Pears) 1/4 cup 6.1mg Mixed Frozen Vegetables, Boiled, Drained, Unsalted 1/2 cup 4.5mg* Mixed Nuts With Peanuts, Oil Roasted, Unsalted 1 oz 45.2mg Molasses 1 tbsp 0.1mg Moose 3 oz 0mg Mueslix 2/3 cup 17mg Mueslix Apple & Almond Crunch 2/3 cup 20mg Muffin, Blueberry 1 muffin 7mg* Muffin, Bran 1 muffin 9mg* Muffin, English , Wheat 1 muffin 8.7mg Muffin, English, Mixed Grain 1 muffin 11.2mg Muffin, English, Plain, Enriched 1 muffin 7.3mg* Muffin, English, Whole Wheat 1 muffin 28.1mg Multi-Bran Chex 1 cup 36mg Mung Beans 1/2 cup 8mg Mushrooms, White Raw one 0mg* Mushrooms, White, Cooked, Boiled, Drained, Without Salt one 0mg Mustard Greens, Boiled, Drained, Unsalted 1/2 cup 1.9mg Mustard, Yellow 1 tsp 0.6mg* Nabisco Honey Nut Shredded Wheat Bite Size 1 cup 47mg Nachos with Cheese 6-8 chips 13mg Nature Valley Cinnimon & Raisins Granola 3/4 cup 13mg Nectarines, Raw one 0.4mg Oat Bran Bread 1 slice 4mg Oat Bran Muffin 1 small muffin 4mg Oat Bran, Raw 1/2 cup 0mg* Oat Flour 1 cup 0mg Oat Life 1 cup 4mg* Oatmeal Bread 1 piece 4mg Oatmeal Cookies (Homemade) 1 cookie 2mg Oatmeal Cookies (Store) 1 cookie 4mg Oatmeal Crisp Crunchy Almonds 1 cup 26.1mg* Oatmeal Raisin Crisp 1 cup 13mg Oatmeal Squares 1 cup 12mg Oatmeal, Quaker Instant Sweetned 2/3 cup 0mg* Oatmeal, Quaker Multigrain, Cooked With Water, No Salt 1 cup 21.7mg Oats, Regular Quick Instant Unenriched, Cooked With Water, No Salt 1 cup 0mg Okra 1/2 cup 57mg Olives, Canned Ripe 3 medium 5mg* Onion Rings 6-8 rings 5mg Onions, Raw one 2.1mg* Onions,Spring Or Scallions (Including Tops & Bulb), Raw one 0mg Oranges, Raw one 23.3mg* Oysters, Farmed, Dry Heat Cooked 3 oz 0.1mg Oysters, Wild Raw 6 medium 0.1mg Pancake & Waffles 2 small 9.7mg Papaya, Canned Nectar 1 cup 0.8mg Papayas, Raw 1/2 medium fruit 0.5mg Parsley, Raw 1 tbsp 0.9mg Parsnip 1/2 cup 15mg Peaches, Canned In Heavy Syrup 1/2 cup 0.9mg* Peaches, Canned Juice Packed 1/2 cup 0.5mg* Peaches, Raw one 0.4mg* Peanut Butter Reduced Fat 1 tbsp 16mg Peanut Butter, Salted, Smooth 1 tbsp 19.2mg* Peanuts, All Types, Dry Roasted, Without Salt 1 oz 28.8mg Peanuts, Oil Roasted, Salted 1 oz 29mg* Pears, Raw one 1.8mg* Peas, Green, Boiled, Drained, Unsalted 1/2 cup 0.5mg* Pecans, Oil Roasted, Unsalted 1 oz 15.7mg* Peppers, Green Hot Chili, Canned 1 oz 2mg* Peppers, Green, Raw 2 rings 2.2mg Peppers, Red, Raw 2 rings 2.2mg Pickles, Cucumber, Sweet (Includes Bread & Butter Pickles) one 1mg Pie, Apple, Commercial 1 slice 4.6mg* Pineapple, Canned In Heavy Syrup (Includes Syrup) 1/2 cup 11.9mg* Pineapple, Dried 1 ring 7.9mg Pineapple, Raw 1/2 cup 5.2mg Pistachios, Dry Roasted, Unsalted 1 oz 9mg* Pizza, Restaurant & Frozen Cheese 2 slices 8.5mg* Plain Bagel 1 bagel 9mg Plant-Based Milk (Excludes Soy, Almond) 1 cup 0.2mg Plantain 1 medium 1mg Plums (Prunes), Dried 1/4 cup 17.8mg* Plums, Raw one 0.1mg* Pollock, Atlantic, Dry Heat Cooked 4 oz 0mg* Pomegranates, Raw 1/2 cup 0.3mg Pop-Tarts 1 Pop-Tart 7mg Popcorn, Air Popped 3 cups 3.5mg Popcorn, Ready To Eat & Microwave 3 cups 4.9mg* Pork, Loin/Chops, Broiled Bone In, Meat&Fat 5 oz 0.1mg* Postum (Coffee Substitute) 1 serving 2mg Potato Chip/Tortilla Chip Combo , Regular, Reduced Fat, Baked 1 oz 11.8mg Potato Chips 1 oz 12.1mg* Potato Chips, Baked 1 oz 19.3mg* Potato Chips, Light 1 oz 12.2mg Potato Salad 1/3 cup 16.9mg* Potato, Baked, Unsalted, Flesh & Skin one 91.7mg* Potato, Microwaved (Skin&Flesh) With No Salt Added one 68mg* Potato, Ready To Eat, Instant, & Home Mashed 1 cup 11.6mg* Potato, Sweet, Canned, Drained With Syrup 1/2 cup 14.3mg* Potato, Sweet, Cooked, Baked In Skin, Flesh, Without Salt 1/2 cup 54.2mg* Powdered Milk 1 Envelope 3mg Powerade Zero 12 oz 0mg Pretzels, Plain, Hard, Salted 1.5 oz 6.9mg* Product 19 1 cup 1mg Prune Juice 1 cup 7mg Prunes, Canned In Heavy Syrup 1/2 cup 0.6mg Pudding Popsicle 1 pop 5mg Puffed Kashi 1 cup 13mg Puffed Rice 1 cup 1.8mg Puffed Wheat 1 cup 9.2mg* Pumpkin & Squash Seeds, Whole Roasted, Unsalted 1/4 cup 4.3mg Pumpkin And Squash Seed Kernels, Dried 1/4 cup 7.7mg Pumpkin, Canned, With No Salt 1 cup 8.8mg Quaker Oat Cinnamon Life 3/4 cup 3mg Quinoa, Cooked 1 cup 54.4mg Radishes, Raw 2 radishes 0.1mg* Raisin Bran 1 cup 46.1mg* Raisin Bran Crunch 1 cup 27mg Raisin Nut Bran 1 cup 44.8mg Raisins 1 oz 2.5mg* Raspberries, Raw 1/2 cup 2.5mg* Resse’s Puffs 1 cup 10.6mg Rhubarb 1/2 cup 541mg Rice Bran 1 cup 281mg Rice Cake 1 cake 4mg Rice Chex 1 1/3 cup 3.5mg Rice Dream 1 cup 13mg Rice Krispies 1 1/2 cup 3.1mg* Rice Krispy Treat 1 bar 1mg Rice Pudding 1/2 cup 2mg Rice, Brown, Cooked Long Grain 1 cup 18.7mg* Rice, White, Cooked Long Grain 1 cup 3.8mg* Roll, Reduced Fat, Sweet 1 roll 13.5mg* Rutabaga 1/2 cup mashed 31mg Saccharin 1 packet 0mg* Salad Dressing, Creamy Ranch, Fat Free 1.5 tbsp 0.4mg Salad Dressing, Creamy Ranch, Lite 1.5 tbsp 0.2mg Salad Dressing, Creamy Ranch, Regular 1.5 tbsp 0.1mg Salad Dressing, Italian 1.5 tbsp 0.4mg* Salad Dressing, Italian, Fat Free 1.5 tbsp 0.2mg Salad Dressing, Italian, Lite 1.5 tbsp 0.2mg Salad Dressing, Italian, Regular 1.5 tbsp 0.2mg Salad Dressing, Olive Oil And Vinegar 1.5 tbsp 0.5mg* Salmon, Atlantic, Farmed, Dry Heat Cooked 4 oz 0.2mg Salmon, Chum, Dry Heat Cooked 4 oz 0.2mg Salmon, Pink, Canned With Bones And Liquid 4 oz 0.3mg* Salmon, Pink, Dry Heat Cooked 4 oz 0.2mg* Salmon, Sockeye, Canned, Drained, With Bones 4 oz 1.6mg* Salmon, Sockeye, Dry Heat Cooked 4 oz 0.3mg* Salsa 1/4 cup 2.8mg* Salt 1 tbsp 0mg Sardines, Atlantic, Oil Canned, Drained, With Bone 4 oz 0.3mg* Sardines, Pacific, Tomato Sauce Canned, Drained, With Bone 4 oz 0.3mg Sauce, Barbecue 2 tbsp 2.3mg Sauce, Soy 1 tbsp 2.9mg* Sauerkraut 1/2 cup 1mg Sausage, Cooked Pork & Beef 2 ounces 1.8mg* Sea Vegetables 1 cup 3mg Seaweed 1/2 cup 0.7mg Sesame Butter, Tahini, From Roasted & Toasted Kernals 1 tbsp 16.2mg Sherbert, Orange 1 cup 0mg* Shortening 1 tbsp 0mg Shredded Wheat 1 1/3 cup 41.8mg* Shrimp, Moist Heat Cooked 3 oz 0.1mg* Slim Fast 11 oz 36.7mg Smacks 3/4 cup 3mg Smart Start 1 1/4 cup 14.9mg* Snack Bar, Mix Of Granola, Nutrigrain, & Other 1 bar 6.1mg* Snack Cakes, Crème-Filled, Sponge 1 snack cake 3.6mg* Soup, Cream Of Mushroom, Canned, 2% Milk Added 1 cup 1.5mg Soup, Lentil 1/2 cup 16.8mg Soup, Miso 1 cup 58.3mg Soup, Tomato, Canned, Prepared With 1/2 Water & 1/2 Milk 1 cup 9mg Soy Flour 1 cup 94mg Soy Protein Isolate 1 oz 27mg Soybeans, Green, Boiled, Drained, Unsalted 1/2 cup 48mg Soymilk, Fortified 8 oz 9.6mg Spaghetti, Cooked 1 cup 16.5mg* Spaghetti, Cooked Whole Wheat 1 cup 46.1mg Special K 1 1/4 cup 7.3mg* Special K Low Carb 1/2 cup 35mg Special K Red Berries 1 cup 8.2mg Spinach, Boiled, Drained, Unsalted 1/2 cup 547.4mg* Spinach, Raw 1 cup 316.2mg* Spoonsize Shredded Wheat 1 cup 45mg Squash, Summer, Boiled, Drained, Unsalted 1/2 cup 0.6mg* Stevia 1 packet 0mg Strawberries, Raw 1/2 cup 1.2mg* String Beans 1/2 cup 9mg Stuffing 1 cup 36mg Sucralose (Splenda) 1 packet 0mg Sugar, Granulated 1 tsp 0mg* Sunflower Seed Kernals, Oil Roasted, Without Salt 1/4 cup 8mg Sunflower Seed, Dried, Kernels 1/4 cup 2.9mg* Sweet Potatoes 1 cup 28mg Sweetened Instant Iced Tea 1 cup 0mg Swordfish, Dry Heat Cooked 4 oz 0.2mg* Syrup, Pancake 1 tbsp 0.5mg* Tacos 1 small taco 12mg Tangerines, Raw one 15.7mg Tapioca Pudding 1/2 cup 0mg Tea, Brewed 8 oz 6.4mg* Tea, Diet Iced Ready To Drink 12 oz 9.6mg Tea, Instant Lemon Flavored, Sugar Sweetened, Powder 4.5 tsp dry 0.5mg* Tea, Unsweetened Green 1 cup 6.4mg Team Cheerios 1 cup 6mg Tilapia, Dry Heat Cooked 4 oz 0mg Tilapia, Farmed, Cooked 4 oz 0mg Toasted Oatmeal 1 oz 6mg Tofu, Soft 3.5 oz 10.6mg* Tomato Products, Canned, Paste, Without Salt Added 1/4 cup 24.5mg Tomato Sauce 1/2 cup 17mg Tomatoes, Ripe, Red 2 slices 3.1mg* Tortillas, Corn 2 tortillas 10mg* Tortillas, Flour 2 tortillas 9mg* Total Raisin Bran 1 cup 31mg Total Whole Grain 1 cup 10.4mg* Trail Mix 1 oz 15mg Triscuits 1 cracker 1mg Trix 1 cup 0mg Truvia 1 packet 0mg Tuna Light In Oil 3.5 oz 2.8mg Tuna Salad 1 cup 6mg Tuna, Light Canned In Water, Drained 3.5 oz 1.5mg* Tuna, White, Oil Canned, Drained 3.5 oz 0.3mg* Tuna, White, Water Canned, Drained 3.5 oz 0.4mg* Tuna, Yellowfin, Dry Heat Cooked 4 oz 0.6mg Turkey Breast Meat & Skin, Roasted 3 oz 0.2mg Turkey Dogs 1 dog 3mg Turkey Hot Dog one 2.5mg* Turkey Meat, Roasted 3 oz 0mg* Turkey Sausage, Cooked one 3.5mg Turkey, Cooked Ground 3 oz 0mg Turkey, Whole, Breast, Meat Only, Cooked, Roasted 3 oz 0mg Turnip 1/2 cup mashed 30mg Uncle Sam 3/4 cup 41.7mg V8 Juice 1 cup 18mg Vegetable Beef Soup 1 cup 5mg Venison 3 oz 0mg Vitamin Water, Sugar-Free 8oz 0mg* Vitamin Water, Sugared With Added Nutrients 8 oz 0mg Wafflecrisp 1 cup 1mg Walnuts 1 oz 11.7mg* Water, Tap 8 oz 0mg* Waterchestnuts, Chinese ,Canned, Solids & Liquids 1/8 cup 0.2mg Watermelon 1 slice 0.6mg* Weetabix 3 biscuits 24.8mg Wheat Berries, Cooked 1 cup 97.6mg Wheat Bran, Crude 1 tbsp 7.5mg* Wheat Chex 1 cup 15.3mg Wheat Crackers 1 cracker 1mg Wheat Flour, Whole Grain 1 cup 29mg Wheat Germ Toasted Plain 1 tbsp 1.4mg* Wheat Thins, Reduced Fat 1 cracker 1mg Wheaties 1 cup 9.4mg Whey Powder High Protein Drink 1 scoop 1.5mg Whipped Cream 2 tbsp 0mg Whipped Topping 2 tbsp 0mg White & Dark Spirits, Hard Seltzer & Mixed Cocktail 1 shot or 1 1/2 oz 0mg* White Rice Flour 1 cup 11mg Wild Game Meat 3 oz 1mg Wine, Red 5 oz 1.2mg* Wine, White 5 oz 0.3mg* Yams 1/2 cup cubed 40mg Yogurt, Frozen, Low Fat 1 cup 0.9mg Yogurt, Greek, Chobani 5.3 oz 0.9mg Yogurt, Greek, Frozen 1 bar 0.5mg Yogurt, Greek, Fruit, Whole Milk 6 oz 1mg Yogurt, Greek, Light 5.3 oz 0.6mg Yogurt, Greek, Plain, Nonfat/Lowfat 5.3 oz 0.6mg Yogurt, Greek, Plain, Whole Milk 6 oz 0.8mg Yogurt, Lowfat Fruited 6 oz 1.2mg* Yogurt, Nonfat Light Fruit (Artificial Sweetener) 6 oz 0.7mg Yogurt, Nonfat With Fruit 6 oz 0.8mg Yogurt, Plain, Lowfat 6 oz 0.7mg* Yogurt, Plain, Whole Milk 6 oz 0.5mg Yogurt, Whole, Fruit 6 oz 0.8mg Zucchini 1/2 cup 1mg