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🟡 Moderate Oxalate

Moderate-oxalate foods — 25-99 mg per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).

137 foods in this collection

✓ Lab-Verified Data Oxalate values from Harvard T.H. Chan SPH Oxalate Database (2024), measured via ion chromatography. This site is a dietary reference tool, not a medical resource.

Moderate-oxalate foods fall in the 25-99 mg per-serving range. They are not dangerous in isolation, but they add up: several moderate foods across a day can push the total past a comfortable budget. The management tools are portion size, rotation, and calcium pairing. Patients who track daily oxalate typically use this range to fine-tune their plan.

🟢 Safe
0 foods
0%
🟡 Caution
137 foods
100%
🔴 Avoid
0 foods
0%

🍽️ Foods in This Collection

🟡 Bamboo shoots
35 mg oxalate / serving
Caution
🟡 Beets
48 mg oxalate / serving
Caution
🟡 Carrots
30 mg oxalate / serving
Caution
🟡 Celery
30 mg oxalate / serving
Caution
🟡 Eggplant
26 mg oxalate / serving
Caution
🟡 Hearts of Palm
30 mg oxalate / serving
Caution
🟡 Nopal (Prickly Pear)
87 mg oxalate / serving
Caution
🟡 Okra
56 mg oxalate / serving
Caution
🟡 Potato Salad
26 mg oxalate / serving
Caution
🟡 Potato
29 mg oxalate / serving
Caution
🟡 Potato
36 mg oxalate / serving
Caution
🟡 Potatoes
32 mg oxalate / serving
Caution
🟡 Roselle (Red Sorrel - Hibiscus Sabdariffa)
95 mg oxalate / serving
Caution
🟡 Yam
68 mg oxalate / serving
Caution
🟡 Berries
45 mg oxalate / serving
Caution
🟡 Berries
27 mg oxalate / serving
Caution
🟡 Berries
51 mg oxalate / serving
Caution
🟡 Berries
33 mg oxalate / serving
Caution
🟡 Berries
39 mg oxalate / serving
Caution
🟡 Bitter Gourd (Bitter Melon)
80 mg oxalate / serving
Caution
🟡 Bitter Gourd (Bitter Melon)
41 mg oxalate / serving
Caution
🟡 Cactus
67 mg oxalate / serving
Caution
🟡 Guava
83 mg oxalate / serving
Caution
🟡 Kiwi
27 mg oxalate / serving
Caution
🟡 Prunes
30 mg oxalate / serving
Caution
🟡 Tangelo
79 mg oxalate / serving
Caution
🟡 Cereal
51 mg oxalate / serving
Caution
🟡 Cereal
46 mg oxalate / serving
Caution
🟡 Cereal
34 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
64 mg oxalate / serving
Caution
🟡 Cereal
32 mg oxalate / serving
Caution
🟡 Cereal
41 mg oxalate / serving
Caution
🟡 Cereal
62 mg oxalate / serving
Caution
🟡 Cereal
31 mg oxalate / serving
Caution
🟡 Flour
74 mg oxalate / serving
Caution
🟡 Flour
84 mg oxalate / serving
Caution
🟡 Flour
28 mg oxalate / serving
Caution
🟡 Flour
75 mg oxalate / serving
Caution
🟡 Flour
66 mg oxalate / serving
Caution
🟡 Four
28 mg oxalate / serving
Caution
🟡 Grain
73 mg oxalate / serving
Caution
🟡 Grain
60 mg oxalate / serving
Caution
🟡 Grain
30 mg oxalate / serving
Caution
🟡 Grain
55 mg oxalate / serving
Caution
🟡 Pasta
52 mg oxalate / serving
Caution
🟡 Pasta
56 mg oxalate / serving
Caution
🟡 Legumes
51 mg oxalate / serving
Caution
🟡 Legumes
79 mg oxalate / serving
Caution
🟡 Legumes
96 mg oxalate / serving
Caution
🟡 Legumes
67 mg oxalate / serving
Caution
🟡 Legumes
53 mg oxalate / serving
Caution
🟡 Legumes
64 mg oxalate / serving
Caution
🟡 Legumes
29 mg oxalate / serving
Caution
🟡 Legumes
29 mg oxalate / serving
Caution
🟡 Legumes
28 mg oxalate / serving
Caution
🟡 Legumes
39 mg oxalate / serving
Caution
🟡 Legumes
55 mg oxalate / serving
Caution
🟡 Legumes
26 mg oxalate / serving
Caution
🟡 Legumes
99 mg oxalate / serving
Caution
🟡 Legumes
40 mg oxalate / serving
Caution
🟡 Nuts
52 mg oxalate / serving
Caution
🟡 Nuts
63 mg oxalate / serving
Caution
🟡 Nuts
72 mg oxalate / serving
Caution
🟡 Nuts
53 mg oxalate / serving
Caution
🟡 Nuts
36 mg oxalate / serving
Caution
🟡 Nuts
38 mg oxalate / serving
Caution
🟡 Nuts
54 mg oxalate / serving
Caution
🟡 Seeds
61 mg oxalate / serving
Caution
🟡 Seeds
31 mg oxalate / serving
Caution
🟡 Seeds
72 mg oxalate / serving
Caution
🟡 Milk
28 mg oxalate / serving
Caution
🟡 Brand
66 mg oxalate / serving
Caution
🟡 Yogurt
36 mg oxalate / serving
Caution
🟡 Juice
68 mg oxalate / serving
Caution
🟡 Juice
27 mg oxalate / serving
Caution
🟡 Candy
27 mg oxalate / serving
Caution
🟡 Candy
65 mg oxalate / serving
Caution
🟡 Candy
32 mg oxalate / serving
Caution
🟡 Candy
28 mg oxalate / serving
Caution
🟡 Dutch Process)
79 mg oxalate / serving
Caution
🟡 Hot Chocolate
66 mg oxalate / serving
Caution
🟡 Condiments
78 mg oxalate / serving
Caution
🟡 Condiments
47 mg oxalate / serving
Caution
🟡 Herbs and Spices
32 mg oxalate / serving
Caution
🟡 Herbs and Spices
25 mg oxalate / serving
Caution
🟡 Herbs and Spices
42 mg oxalate / serving
Caution
🟡 Herbs and Spices
46 mg oxalate / serving
Caution
🟡 Herbs and Spices Lemon Myrtle
49 mg oxalate / serving
Caution
🟡 Seeds
45 mg oxalate / serving
Caution
🟡 Bars
72 mg oxalate / serving
Caution
🟡 Basil Wraps
60 mg oxalate / serving
Caution
🟡 Spinach
88 mg oxalate / serving
Caution
🟡 Chips
61 mg oxalate / serving
Caution
🟡 Chips
39 mg oxalate / serving
Caution
🟡 Chips
37 mg oxalate / serving
Caution
🟡 Crackers
34 mg oxalate / serving
Caution
🟡 Crackers
57 mg oxalate / serving
Caution
🟡 Crackers
76 mg oxalate / serving
Caution
🟡 Fries
30 mg oxalate / serving
Caution
🟡 Entrees
55 mg oxalate / serving
Caution
🟡 Meat Substitutes
25 mg oxalate / serving
Caution
🟡 Meat Substitutes
61 mg oxalate / serving
Caution
🟡 Meat Substitutes
75 mg oxalate / serving
Caution
🟡 Meat Substitutes
26 mg oxalate / serving
Caution
🟡 (TVP)
77 mg oxalate / serving
Caution
🟡 Ravioli
31 mg oxalate / serving
Caution
🟡 Ravioli
25 mg oxalate / serving
Caution
🟡 Soup
40 mg oxalate / serving
Caution
🟡 Soup
51 mg oxalate / serving
Caution
🟡 Soup
43 mg oxalate / serving
Caution
🟡 Soup
29 mg oxalate / serving
Caution
🟡 Soup
40 mg oxalate / serving
Caution
🟡 Soup
31 mg oxalate / serving
Caution
🟡 Tempeh
50 mg oxalate / serving
Caution
🟡 Herbed Chicken without herbed potatoes
39 mg oxalate / serving
Caution
🟡 Wendy's
25 mg oxalate / serving
Caution
🟡 Algae
30 mg oxalate / serving
Caution
🟡 Enteral Nutrition Formula
33 mg oxalate / serving
Caution
🟡 Enteral Nutrition Formula
26 mg oxalate / serving
Caution
🟡 Fiber and Spice
53 mg oxalate / serving
Caution
🟡 Hemp
32 mg oxalate / serving
Caution
🟡 Milk Thistle
46 mg oxalate / serving
Caution
🟡 Milk Thistle
90 mg oxalate / serving
Caution
🟡 Slippery Elm Bark
36 mg oxalate / serving
Caution
🟡 Pine nuts
54 mg oxalate / serving
Caution
🟡 Crackers
45 mg oxalate / serving
Caution
🟡 cereals ready-to-eat
41 mg oxalate / serving
Caution
🟡 nuts
63 mg oxalate / serving
Caution
🟡 cookies
36 mg oxalate / serving
Caution
🟡 seeds
72 mg oxalate / serving
Caution
🟡 seeds
41 mg oxalate / serving
Caution
🟡 roselle
95 mg oxalate / serving
Caution
🟡 candies
28 mg oxalate / serving
Caution
🟡 Blueberries
27 mg oxalate / serving
Caution
🟡 Sweet potato
56 mg oxalate / serving
Caution

❓ Frequently Asked Questions

How many foods are rated "Moderate Oxalate"?

There are 137 foods in this category in our database, all verified against Harvard T.H. Chan SPH (2024) oxalate measurements.

How is this rating determined?

The rating is based on mg of oxalate per serving, measured by Harvard T.H. Chan SPH's laboratory analysis (2024). No estimates, no databases — direct measurement.

Can I trust this label?

Yes — this isn't an opinion or guess. The rating uses Harvard lab measurements of oxalate content. That said, how your body handles oxalate varies by individual.

What does this rating mean for my kidney stone diet?

This rating comes from Harvard's 2024 oxalate measurements. It helps you make informed choices, but it's one data point. Your overall diet pattern matters more than any single food.

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.