Home / Oxalate database / Moderate oxalate

Everyday-fine · 10 – 25 mg / serving

Moderate-oxalate foods

608 foods are rated moderate (10 – 25 mg per serving), grouped by food and sorted safest-first. Back to all levels.

9 varieties ›

African Horned Melon Culinary Horned Melon Desert Horned Melon Green Jelly Horned Melon Jelly Melon Kiwano Horned Melon Orange Gold Horned Melon Spiked Horned Melon Wild Horned Melon

Avocado Fruits~10 mg19 mg/100g

Endive Leafy greens~10 mg20 mg/100g

10 varieties ›

Batavian Endive Fine Curled Endive Galia Endive Geante maraichere Endive Pancalieri Endive Riccia di Lione Endive Roxane Endive Tres Fines Maraicheres Endive Wallonne Endive Walloon Endive

Butternut squash Vegetables~10 mg7 mg/100g

10 varieties ›

Butterbush Butternut Squash Early Butternut Squash Honey Nut Butternut Squash Metro Butternut Squash Ponca Butternut Squash Rugosa Butternut Squash Ultra Butternut Squash Waltham 29 Butternut Squash Waltham Butternut Squash Zenit Butternut Squash

Mango Fruits~10 mg6 mg/100g

Acorn Squash Vegetables~11 mg8 mg/100g

10 varieties ›

Bush Acorn Squash Cream Acorn Squash Cream of the Crop Acorn Squash Ebony Acorn Squash Honey Boat Acorn Squash Pasta Acorn Squash Royal Acorn Squash Table King Acorn Squash Table Queen Acorn Squash Tuffy Acorn Squash

Zucchini Vegetables~11 mg10 mg/100g

10 varieties ›

Ambassador Zucchini Astia Zucchini Black Beauty Zucchini Cocozelle Zucchini Costata Romanesco Zucchini Dunja Zucchini Eight Ball Zucchini Golden Zucchini Raven Zucchini Zephyr Zucchini

Breadfruit Fruits~11 mg10 mg/100g

10 varieties ›

Aveloloa Breadfruit Kufi Breadfruit Kulu Breadfruit Ma'afala Breadfruit Meindepi Breadfruit Puero Breadfruit Satawalese Breadfruit Tangese Breadfruit Utin Kap Breadfruit Yellow Samoan Breadfruit

Kodo Millet Grains~11 mg25 mg/100g

9 varieties ›

Barnyard Millet Browntop Millet Finger Millet Fonio Millet Foxtail Millet Guinea Millet Little Millet Pearl Millet Proso Millet

Tomato Vegetables~11 mg9 mg/100g

10 varieties ›

Beefsteak Tomato Better Boy Tomato Brandywine Tomato Celebrity Tomato Cherokee Purple Tomato Early Girl Tomato Roma Tomato Rutgers Tomato San Marzano Tomato Sungold Tomato

Jerusalem Artichoke Root vegetables~11 mg15 mg/100g

10 varieties ›

Boston Red Jerusalem Artichoke Columbia Jerusalem Artichoke Dwarf Sunroot Jerusalem Artichoke Fuseau Jerusalem Artichoke Gerard Jerusalem Artichoke Mammoth White Jerusalem Artichoke Red Fuseau Jerusalem Artichoke Solar Jerusalem Artichoke Stampede Jerusalem Artichoke White French Jerusalem Artichoke

Brussels sprouts Vegetables~11 mg12 mg/100g

10 varieties ›

Bubbles Brussels Sprouts Churchill Brussels Sprouts Diablo Brussels Sprouts Hestia Brussels Sprouts Jade Cross Brussels Sprouts Long Island Improved Brussels Sprouts Nautic Brussels Sprouts Nelson Brussels Sprouts Oliver Brussels Sprouts Red Bull Brussels Sprouts

Tatsoi Leafy greens~11 mg20 mg/100g

10 varieties ›

Dwarf Tatsoi Green Boy Tatsoi Green Tatsoi Joi Choi Mix Tatsoi Red Tatsoi Rosette Tatsoi Shantung Tatsoi Tah Tsai Tatsoi Takii Tatsoi Tokyo Tatsoi

Mizuna Leafy greens~11 mg20 mg/100g

10 varieties ›

Early Mizuna Golden Frills Mizuna Green Mizuna Komatsuna Mizuna Kyoto Mizuna Osaka Purple Mizuna Purple Mizuna Red Mizuna Saiten Mizuna Shogoin Mizuna

Pasta Grains~11 mg8 mg/100g

Chia Seeds~12 mg100 mg/100g

10 varieties ›

Black Chia Brown Chia Chia (Salvia hispanica)Cultivated Chia Golden Chia Hybrid Chia Native Chia Spotted Chia White Chia Wild Chia

Tigernut Root vegetables~12 mg30 mg/100g

10 varieties ›

Black Tigernut Cultivated Tigernut Egyptian Tigernut Large Spanish Tigernut Long Tigernut Round Tigernut Small Yellow Tigernut Striped Tigernut Sweet Tigernut Wild Tigernut

Chia seeds Seeds~12 mg100 mg/100g

Crackers Baked goods~12 mg40 mg/100g

Spaghetti Squash Vegetables~12 mg8 mg/100g

10 varieties ›

Helianth Spaghetti Squash Makizuri Spaghetti Squash Orangetti Spaghetti Squash Primavera Spaghetti Squash Pyza Spaghetti Squash Small Wonder Spaghetti Squash Stripetti Spaghetti Squash Tan Spaghetti Squash Tivoli Spaghetti Squash Vegetable Spaghetti Squash

Hummus Legumes~12 mg40 mg/100g

Macadamia nuts Nuts~12 mg42 mg/100g

Orange juice Beverages~12 mg5 mg/100g

Wheat crackers Baked goods~12 mg40 mg/100g

Wax Gourd Vegetables~13 mg10 mg/100g

10 varieties ›

Ash Gourd Chinese Preserving Wax Gourd Giant Wax Gourd Hei-pi Wax Gourd Long White Wax Gourd Qing-pi Wax Gourd Round Wax Gourd Small Wax Gourd White Gourd Winter Melon Wax Gourd

Pattypan Squash Vegetables~13 mg10 mg/100g

10 varieties ›

Benning's Green Tint Pattypan Squash Bush White Pattypan Squash Early White Scallop Pattypan Squash Emerald Delight Pattypan Squash Golden Globe Pattypan Squash Peter Pan Pattypan Squash Scallopini Pattypan Squash Sunburst Pattypan Squash Sunny Delight Pattypan Squash Yellow Scallop Pattypan Squash

Flaxseed Seeds~13 mg130 mg/100g

10 varieties ›

Brown Flax Flaxseed Brown Flaxseed CDC Bethune Flaxseed Flanders Flaxseed Golden Flax Flaxseed Linola Flaxseed Omega Flaxseed Solin Flaxseed Vimy Flaxseed Yellow Flaxseed

Pine nuts Nuts~13 mg45 mg/100g

Farro Grains~14 mg30 mg/100g

10 varieties ›

Abruzzi Farro Ancient Farro Einkorn Farro Emmer Farro Garfagnana Farro Molise Farro Spelt Farro Tuscan Farro Umbrian Farro Wild Farro

Spelt Grains~14 mg30 mg/100g

10 varieties ›

Alkor Spelt Altgold Spelt Baulander Spelz Spelt Ebners Rotkorn Spelt Frankenkorn Spelt Hercule Spelt Oberkulmer Rotkorn Spelt Ostro Spelt Rubiota Spelt Schwabenkorn Spelt

Dandelion Greens Leafy greens~14 mg25 mg/100g

10 varieties ›

Amelioré Dandelion Greens Broad Leaf Dandelion Greens Catalogna Dandelion Greens Common Dandelion Greens Dandelion Greens (Taraxacum)French Dandelion Greens Improved Thick Leaved Dandelion Greens Native Dandelion Greens Pissenlit Dandelion Greens Verde de Montferrier Dandelion Greens

Einkorn Grains~14 mg30 mg/100g

10 varieties ›

Ancient Einkorn Domesticated Einkorn Italian Einkorn Modern Einkorn Red Einkorn Spring Einkorn Turkish Einkorn Wild Einkorn Winter Einkorn Yellow Einkorn

Emmer Grains~14 mg30 mg/100g

9 varieties ›

Ancient Emmer Black Emmer Domesticated Emmer Ethiopian Emmer Farro Medio Emmer Italian Emmer Red Emmer White Emmer Wild Emmer

Kamut Grains~14 mg30 mg/100g

10 varieties ›

Ancient Gold Kamut Cultivated Kamut Egyptian Kamut Giant Kamut Khorasan Wheat (Kamut)Oriental Wheat (Kamut)Pure Kamut Quercus Kamut Turban Kamut Wild Kamut

Luffa Vegetables~14 mg15 mg/100g

10 varieties ›

Angled Luffa Chinese Okra Luffa Dishcloth Luffa Egyptian Cucumber Luffa Ridge Luffa Sat Putput Luffa Silk Luffa Smooth Luffa Sponge Gourd (Luffa)Vegetable Sponge Luffa

Tinda Vegetables~14 mg15 mg/100g

10 varieties ›

Apple Gourd (Tinda)Arka Tinda Bikaneri Tinda Desi Tinda Green Round Tinda Indian Round Gourd (Tinda)Mutton Squash (Tinda)Punjab Tinda Small Melon (Tinda)White Round Tinda

Broccoli Vegetables~14 mg15 mg/100g

10 varieties ›

Arcadia Broccoli Belstar Broccoli Calabrese Broccoli De Cicco Broccoli Early Purple Sprouting Broccoli Green Goliath Broccoli Marathon Broccoli Packman Broccoli Premium Crop Broccoli Waltham 2168 Broccoli

Ridge Gourd Vegetables~14 mg15 mg/100g

10 varieties ›

Arka Sujat Ridge Gourd Coimbatore Ridge Gourd Dhandhuka Ridge Gourd Kalyanpur Ridge Gourd Local Green Ridge Gourd Long Ridge Gourd Pusa Nasdar Ridge Gourd Ribbed Ridge Gourd Satputia Ridge Gourd Short Ridge Gourd

Rye Grains~14 mg30 mg/100g

10 varieties ›

Aroostook Rye Danko Rye Diploid Rye Forage Rye Merced Rye Multipurpose Rye Petkus Rye Spring Rye Tetraploid Rye Winter Rye

Broccolini Vegetables~14 mg15 mg/100g

10 varieties ›

Aspabroccoli Broccolini Autumn Broccolini Baby White Broccolini Bonanza Broccolini Emerald Ice Broccolini Minigreen Broccolini Summer Broccolini Supreme Broccolini Sweet Spring Broccolini Winter Broccolini

Canihwa Grains~14 mg30 mg/100g

10 varieties ›

Ayacuchana Canihwa Common Canihwa Cultivated Canihwa Cupi Canihwa Cusco Canihwa Illapa Canihwa Puno Canihwa Ramis Canihwa Red Canihwa Wild Canihwa

Triticale Grains~14 mg30 mg/100g

10 varieties ›

Beagle Triticale Bogo Triticale Carmen Triticale Fidel Triticale Forage Triticale Grain Triticale Juan Triticale Presto Triticale Spring Triticale Winter Triticale

Sorghum Grains~14 mg30 mg/100g

10 varieties ›

Bioenergy Sorghum Black Amber Sorghum Broomcorn Sorghum Forage Sorghum Grain Sorghum Kaffir Sorghum Red Sorghum Sudangrass Sorghum Sweet Sorghum White Sorghum

Teff Grains~14 mg30 mg/100g

10 varieties ›

Brown Teff Dukem Teff Enat Teff Gimbichu Teff Ivory Teff Kora Teff Magna Teff Mixed Teff Teff (DZ-01-354)Tsedey Teff

Snake Gourd Vegetables~14 mg15 mg/100g

10 varieties ›

Chachinda Snake Gourd Chinese Snake Gourd Dwarf Snake Gourd Giant Snake Gourd Indian Snake Gourd Long Green Snake Gourd Long White Snake Gourd Mottled Snake Gourd Short Snake Gourd Striped Snake Gourd

Cranberries Berries~14 mg14 mg/100g

Wheat Grains~14 mg30 mg/100g

10 varieties ›

Durum Wheat Einkorn Wheat Emmer Wheat Hard Red Spring Wheat Hard Red Winter Wheat Hard White Wheat Kamut Wheat Soft Red Winter Wheat Soft White Wheat Spelt Wheat

Pistachios Nuts~14 mg49 mg/100g

Potato chips Root vegetables~14 mg50 mg/100g

Romanesco Vegetables~15 mg15 mg/100g

10 varieties ›

Amber Romanesco Campio Romanesco Frastagliato Romanesco Minarette Romanesco Natalino Romanesco Navona Romanesco Pyramidal Romanesco Veronica Romanesco White Pearl Romanesco Zuccarello Romanesco

Eggplant Vegetables~15 mg18 mg/100g

10 varieties ›

Black Beauty Eggplant Casper Eggplant Fairy Tale Eggplant Ichiban Eggplant Japanese Eggplant Listada de Gandia Eggplant Millionite Eggplant Ping Tung Eggplant Rosa Bianca Eggplant White Italian Eggplant

Tomato juice Beverages~15 mg6 mg/100g

Whole wheat bread Baked goods~15 mg53 mg/100g

Rutabaga Root vegetables~16 mg19 mg/100g

10 varieties ›

Acme Rutabaga American Purple Top Rutabaga Best of All Rutabaga Champion Rutabaga Helenor Rutabaga Invitation Rutabaga Joan Rutabaga Laurentian Rutabaga Marian Rutabaga Wilhelmsburger Rutabaga

Celeriac Root vegetables~16 mg20 mg/100g

10 varieties ›

Alabaster Celeriac Brilliant Celeriac Diamant Celeriac Egret Celeriac Giant Prague Celeriac Ibis Celeriac Mars Celeriac Monarch Celeriac Prinz Celeriac Vermont Celeriac

Chocolate chips Sweets~16 mg110 mg/100g

Cornmeal Grains~16 mg54 mg/100g

Couscous Grains~16 mg10 mg/100g

Turnip Root vegetables~16 mg21 mg/100g

10 varieties ›

Golden Ball Turnip Hakurei Turnip Just Right Turnip Milan White Turnip Purple Top White Globe Turnip Scarlet Oh-ko Turnip Seven Top Turnip Shogoin Turnip Tokyo Cross Turnip White Egg Turnip

Daikon Root vegetables~17 mg30 mg/100g

10 varieties ›

Alpine Daikon April Cross Daikon China Rose Daikon Long White Daikon Mino Early Daikon Minowase Daikon Miyashiro Daikon Sakurajima Daikon Scarlet Daikon Tokinashi Daikon

Broad Bean Legumes~17 mg20 mg/100g

10 varieties ›

Aquadulce Broad Bean Bunyard's Exhibition Broad Bean Crimson Flowered Broad Bean De Monica Broad Bean Exhibition Broad Bean Express Broad Bean Imperial White Broad Bean Longpod Broad Bean Super Aquadulce Broad Bean Windsor Broad Bean

Bottle Gourd Vegetables~17 mg15 mg/100g

10 varieties ›

Birdhouse Bottle Gourd Calabash Bottle Gourd Doodhi Bottle Gourd Long Bottle Gourd Marrow Bottle Gourd Opo Bottle Gourd Pusa Summer Bottle Gourd Round Bottle Gourd Serpent Bottle Gourd Trumpet Bottle Gourd

Oats Grains~17 mg42 mg/100g

11 varieties ›

Black Oats Blue Oats Common White Oats Grey Oats Groat Oats Hungarian Oats Naked Oats Oatmeal Red Oats Spring Oats Winter Oats

Radish Root vegetables~17 mg30 mg/100g

10 varieties ›

Black Spanish Radish Champion Radish Cherry Belle Radish Crimson Giant Radish Daikon Radish Early Scarlet Globe Radish French Breakfast Radish Icicle Radish Watermelon Radish White Globe Radish

Green lentils Legumes~17 mg17 mg/100g

Lentils Legumes~17 mg17 mg/100g

Milk chocolate Sweets~17 mg60 mg/100g

Gai Lan Vegetables~18 mg20 mg/100g

10 varieties ›

Alboglabra Gai Lan Chinese Kale (Gai Lan)Early Long Gai Lan Express Gai Lan Hong Kong Gai Lan Large Leaf Gai Lan Late Long Gai Lan Small Leaf Gai Lan White Flower Gai Lan Yellow Flower Gai Lan

Artichoke Vegetables~18 mg15 mg/100g

10 varieties ›

Castle Artichoke Colorado Star Artichoke Concerto Artichoke Green Globe Artichoke Imperial Star Artichoke Meridian Artichoke Opal Artichoke Romanesco Artichoke Siena Artichoke Violetto di Chioggia Artichoke

Doughnut Baked goods~18 mg30 mg/100g

Pecans Nuts~18 mg64 mg/100g

Bitter Melon Vegetables~19 mg30 mg/100g

10 varieties ›

Chinese Long Bitter Melon Da-li Bitter Melon Early Prolific Bitter Melon Green Giant Bitter Melon Green Pod Bitter Melon Indian Long Bitter Melon Jade Bitter Melon Moon Light Bitter Melon Special Bitter Melon White Indian Bitter Melon

Green tea Beverages~19 mg8 mg/100g

Tomato sauce Vegetables~19 mg15 mg/100g

Carrots Root vegetables~20 mg33 mg/100g

10 varieties ›

Atomic Red Carrot Chantenay Carrot Cosmic Purple Carrot Danvers Carrot Imperator Carrot Kuroda Carrot Little Finger Carrot Nantes Carrot Scarlet Nantes Carrot Yellowstone Carrot

Brown rice Grains~20 mg10 mg/100g

Kiwi Fruits~21 mg30 mg/100g

Walnuts Nuts~21 mg74 mg/100g

Sesame Seeds~22 mg240 mg/100g

10 varieties ›

Black Sesame Brown Sesame Cultivated Sesame Golden Sesame Hulless Sesame Medicinal Sesame Red Sesame Tan Sesame White Sesame Wild Sesame

Blueberries Berries~22 mg15 mg/100g

Bulgur Grains~22 mg12 mg/100g

Pumpkin seeds Seeds~22 mg80 mg/100g

Sesame seeds Seeds~22 mg240 mg/100g

Strawberries Berries~22 mg15 mg/100g

Grapes Fruits~23 mg25 mg/100g

Pancakes Baked goods~23 mg30 mg/100g

Almond milk Beverages~24 mg10 mg/100g

Skirret Root vegetables~24 mg40 mg/100g

10 varieties ›

British Skirret Common Skirret Cultivated Skirret Dutch Skirret Garden Skirret German Skirret Red-rooted Skirret Swedish Skirret White-rooted Skirret Wild Skirret

Fig Fruits~24 mg48 mg/100g

Muesli Grains~24 mg40 mg/100g

Frequently asked

What foods are moderate in oxalate?›

Foods rated moderate carry 10 – 25 mg of oxalate per serving. This page lists 90 of them across every food group.

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Oxalate estimates, not medical advice. Figures are estimates and vary by variety and preparation.

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