# Updated Oxalate List From Harvard. Now What? Source: https://kidneystonediet.com/updated-oxalate-list-from-harvard/ Published: 2024-04-26 Updated: 2024-05-03 Author: Jill Harris, LPN, CHC --- **BIG NEWS!!!**\ \ In November 2023, Harvard reported on some new and old foods that have been studied. However, I just found out about this information as it is buried on Harvard’s website. We at Kidney Stone Diet have been working all week, night and day, to update our current Harvard list and website to provide you with the most up-to-date information. It’s still a work in progress, but this is the latest.\ \ Below, I have listed some popular foods that have been studied for the first time. Hello, quinoa, arugula, and pomegranate!!!\ \ The other categories are foods that have changed in value. There are many more than I’ve listed here, but I’m highlighting the most common foods that I know so many of us eat.\ \ For example, many cereals have been added or reevaluated, but I’ve not listed them here. Instead, you’ll notice that your revised Harvard list has all the updates marked with an asterisk. Some of the serving sizes have changed as well. Harvard listed six new pages with many new foods. **[Download Your New Oxalate List](https://kidneystonediet.com/wp-content/uploads/2024/05/Harvard-Oxalate-Food-List-v2.3.1.pdf)\** [![](https://kidneystonediet.com/wp-content/uploads/2024/04/Lists.jpeg)](https://kidneystonediet.com/wp-content/uploads/2024/05/Harvard-Oxalate-Food-List-v2.3.1.pdf) **Here are some exciting new additions to the Harvard list we have been waiting for:** **Food / Serving Size / Oxalate** Black beans / 1/2 Cup / 10.5mg Quinoa / 1 Cup / 54.4mg Arugula / 1/2 Cup / 0.3mg Dark Chocolate / 1.5 ounces / 67.7mg Garlic / one clove / 0.4mg Pomegranate / 1/2 Cup / 0.3mg Cranberries / 1 Cup / 0.3mg Pumpkin, Canned / 1 Cup / 8.8mg Kashi Autumn Wheat / 32 biscuits / 32.9mg Kashi Go / 3/4 Cup / 10.7mg Kashi Heart to Heart / 1 Cup / 6.7mg Slim Fast / 11 ounce / 36.7mg Plant Based Burger / 1 patty / 57.9mg Soy Burger / 3.5 ounce / 11.9mg Veggie Burger / 1 patty / 5mg Lentils (boiled) / 1/2 Cup / 2.4mg Soft Tofu / 3.5 ounce / 10.6mg Oat Bread / 1 slice / 6.4mg Almond Milk / 8 ounce / 27.1mg Almond Butter / 1 tbsp / 41.6mg Coconut, Dried Shredded / 1 tbsp / 0.1mg Coconut Meat, Raw / 1/8 cup / 0.1mg Squash Seeds Whole Roasted / 1/4 cup / 4.3mg Sesame Butter, Tahini / 1 tbsp / 16.2mg Wheat Bran Crude / 1 tbsp / 7.5mg Tomato Soup / 1 cup / 9mg Truvia / 1 packet / 0mg Winter Squash / 1/2 cup / 4mg Summer Squash / 1/2 cup / 0.6mg Tomato Paste / 1/4 cup / 24.5mg **Common foods that were newly studied and increased in value:** **Food** **Serving** **Mg/Oxalate** Blueberries / 1/2 cup / 18.5mg Spaghetti / 1 cup / 16.5mg Whole Wheat Spaghetti / 1 cup / 46.1mg Peanut Butter / 1 tbsp / 19.2mg Banana / 1 / 10.3mg Pineapple / 1/2 cup / 5.2mg Refried Beans / 1/2 cup / 59.6mg Tangerines / 1 / 15.7mg Whole Wheat English Muffin / 1 / 28.1mg Whole Wheat Bread / 1 slice / 13.6mg Navy Beans / 1/2 cup / 96.3mg Hummus / 1/4 cup / 39.1mg Mac and Cheese / 1 cup / 15.3mg Meat Lasagna / 1 cup / 45.7mg Cashews / 1 ounce / 63.5mg Pecans / 1 ounce / 15.7mg Sweet Potato with Skin / 1/2 cup / 54.2mg\ \ **Common foods that decreased in value:**\ \ Raspberries / 1/2 cup / 2.5mg French Fries / 6 ounces / 48.6mg Mashed Potatoes / 1 cup / 11.6mg Marinara / 1/2 cup / 10.4mg Pizza / 2 Slices / 8.5mg Fiber One Cereal / 2/3 cup / 12.8mg Red Kidney Beans / 1/2 cup / 9.9mg Dates / 5 dates / 25.5mg Pistachios / 1 ounce / 9mg Walnuts / 1 ounce / 11.7mg Potato Chips / 1 ounce / 12.1mg Potato Chip Baked / 1 ounce / 19.3mg Miso Soup / 1 cup / 58.3mg Carrots / 1/2 large / 4.5mg Spinach, Boiled / 1/2 cup / 547.4mg Spinach, Raw / 1 cup / 316mg **[Download Your New Oxalate List](https://kidneystonediet.com/wp-content/uploads/2024/05/Harvard-Oxalate-Food-List-v2.3.1.pdf)**\ \ Anything that was added to the list, as well as old foods that were remeasured, have been astrisked by Kidney Stone Diet. You will note that some of the portion sizes have even been changed. I don’t know why Harvard does what it does, so please do not email me asking about it. I expect thousands of emails regarding this Harvard update because I get hundreds on a regular newsletter week.\ \ If you find any discrepancies, be sure to let me know. These updates have taken us hours to change on our website and our current outgoing email oxalate list. And this little newsletter? It too has taken hours but I highlighted the above items because I knew they would be some of our favorites. Be gentle with us, folks. This has been an enormous undertaking, and we are trying our best!\ \ **Nurse Jill’s take on this new information and what it means for you. **\ \ As I have always told you, oxalate is very hard to study. The amount of oxalate in a spinach plant grown in one place could be higher or lower in another. The researchers and their techniques, the growing conditions, the soil, the sunlight, etc., all play a factor in determining the amount of oxalate in the plant. This is why numbers vary from list to list. No oxalate number is written in stone. We must make peace with this fact. Once the highest foods are taken away, Oxalate is the LEAST important goal of the Kidney Stone Diet.\ \ Over the years, one of the most valuable pieces of advice I’ve shared is the importance of variety and portion control in your diet. It’s not about avoiding specific foods but ensuring you’re not overeating the same ones every day. Meeting your daily calcium needs and diversifying your food choices can be more effective in preventing kidney stones than simply following an oxalate list.\ \ I will always hold the Harvard list in high regard and will continue recommending it. It has proven effective for my students and patients for over 25 years. While it’s important to note that these numbers, even from Harvard, can change, they are typically not drastic changes. This reliability makes the Harvard list a trusted source of dietary advice.\ \ I understand that the variability of food studies can be unsettling. But rest assured, there is nothing perfect about any science. It is all subject to change depending on various factors. The key is to be sensible when choosing foods, eat responsibly, follow the kidney stone diet goals, and be in just as good a place as you were before you knew anything about this newer list. I promise!\ \ **Still, need clarification?**\ \ There are many ways to work with me if you need anything.\ \ [**The Kidney Stone Prevention Course**](https://kidneystonediet.com/course/) [**Meal Plan**](https://kidneystonediet.com/mealplans/) [**Group Accountability Calls**](https://kidneystonediet.com/groupcalls/) [**Urinalysis Consult**](https://kidneystonediet.com/24-hour-urine-analysis/)\ \ Your friend and advocate, Jill