🟢 10-25 mg Oxalate
Low to moderate oxalate — 10 to 25 mg per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).
145 foods in this collection
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.
The 10-25 mg range is the upper tier of the safe zone: foods here are still rated Safe (under 25 mg) but sit meaningfully closer to the caution threshold. Boiled potatoes, oatmeal, and several legumes land here. They can be eaten regularly, but stacking multiple 20+ mg foods in one day can push a patient's total toward the caution range. For tracking patients, this bracket is where meal planning starts to matter.
🍽️ Foods in This Collection
🟢 Artichoke
11 mg oxalate / serving
Safe
🟢 Beans
15 mg oxalate / serving
Safe
🟢 Beans
16 mg oxalate / serving
Safe
🟢 Broccolini
11 mg oxalate / serving
Safe
🟢 Brussel Sprouts
14 mg oxalate / serving
Safe
🟢 Collards
21 mg oxalate / serving
Safe
🟢 Fennel
12 mg oxalate / serving
Safe
🟢 Fiddleheads (Ostrich ferns)
19 mg oxalate / serving
Safe
🟢 Greens
19 mg oxalate / serving
Safe
🟢 Jicama
13 mg oxalate / serving
Safe
🟢 Leeks
15 mg oxalate / serving
Safe
🟢 Parsnips
15 mg oxalate / serving
Safe
🟢 Peas
20 mg oxalate / serving
Safe
🟢 Pepper
15 mg oxalate / serving
Safe
🟢 Pepper
11 mg oxalate / serving
Safe
🟢 Potato
16 mg oxalate / serving
Safe
🟢 Potato
15 mg oxalate / serving
Safe
🟢 Potato
18 mg oxalate / serving
Safe
🟢 Potatoes
20 mg oxalate / serving
Safe
🟢 Seaweed
14 mg oxalate / serving
Safe
🟢 Tomato
17 mg oxalate / serving
Safe
🟢 Tomatoes
11 mg oxalate / serving
Safe
🟢 Vipergrass or salsify
12 mg oxalate / serving
Safe
🟢 Apricot
12 mg oxalate / serving
Safe
🟢 Apricots
20 mg oxalate / serving
Safe
🟢 Berries
21 mg oxalate / serving
Safe
🟢 Berries
20 mg oxalate / serving
Safe
🟢 Currants
21 mg oxalate / serving
Safe
🟢 Currants
22 mg oxalate / serving
Safe
🟢 Figs
15 mg oxalate / serving
Safe
🟢 Olives
11 mg oxalate / serving
Safe
🟢 Orange
14 mg oxalate / serving
Safe
🟢 Oranges
18 mg oxalate / serving
Safe
🟢 Persimmons
19 mg oxalate / serving
Safe
🟢 Persimmons
13 mg oxalate / serving
Safe
🟢 Tamarillo (tree tomato) raw
20 mg oxalate / serving
Safe
🟢 Bread
22 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟢 Bread
17 mg oxalate / serving
Safe
🟢 Bread
13 mg oxalate / serving
Safe
🟡 Cereal
25 mg oxalate / serving
Caution
🟡 Cereal
25 mg oxalate / serving
Caution
🟢 Corn
11 mg oxalate / serving
Safe
🟢 Corn
19 mg oxalate / serving
Safe
🟢 Flour
14 mg oxalate / serving
Safe
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Flour
12 mg oxalate / serving
Safe
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Flour
13 mg oxalate / serving
Safe
🟢 Flour
20 mg oxalate / serving
Safe
🟢 Flour
12 mg oxalate / serving
Safe
🟢 Flour
19 mg oxalate / serving
Safe
🟢 Grain
22 mg oxalate / serving
Safe
🟢 Grain
20 mg oxalate / serving
Safe
🟢 Grain
15 mg oxalate / serving
Safe
🟢 Grain
24 mg oxalate / serving
Safe
🟢 Grain
17 mg oxalate / serving
Safe
🟢 Grains
18 mg oxalate / serving
Safe
🟢 Pasta
13 mg oxalate / serving
Safe
🟢 Pasta
24 mg oxalate / serving
Safe
🟢 Pasta
20 mg oxalate / serving
Safe
🟢 Pasta
18 mg oxalate / serving
Safe
🟢 & drained
24 mg oxalate / serving
Safe
🟢 Flavored
21 mg oxalate / serving
Safe
🟢 Legumes
17 mg oxalate / serving
Safe
🟢 Legumes
15 mg oxalate / serving
Safe
🟢 Legumes
18 mg oxalate / serving
Safe
🟢 Legumes
24 mg oxalate / serving
Safe
🟢 Legumes
22 mg oxalate / serving
Safe
🟢 Legumes
11 mg oxalate / serving
Safe
🟢 Nuts
13 mg oxalate / serving
Safe
🟢 Nuts
15 mg oxalate / serving
Safe
🟢 Nuts
12 mg oxalate / serving
Safe
🟢 Nuts
11 mg oxalate / serving
Safe
🟢 Nuts
24 mg oxalate / serving
Safe
🟢 Nuts
18 mg oxalate / serving
Safe
🟢 Seeds
11 mg oxalate / serving
Safe
🟢 Seeds
21 mg oxalate / serving
Safe
🟢 Multi-Brands (Calcium-fortified recommended)
24 mg oxalate / serving
Safe
🟢 Milk
18 mg oxalate / serving
Safe
🟢 Milk
12 mg oxalate / serving
Safe
🟢 Milk
11 mg oxalate / serving
Safe
🟢 Coconut Water
17 mg oxalate / serving
Safe
🟢 Juice
11 mg oxalate / serving
Safe
🟢 Juice
23 mg oxalate / serving
Safe
🟢 Juice
12 mg oxalate / serving
Safe
🟢 Juice
23 mg oxalate / serving
Safe
🟢 Tea
17 mg oxalate / serving
Safe
🟢 Tea
14 mg oxalate / serving
Safe
🟢 Candy
11 mg oxalate / serving
Safe
🟢 Chocolate
20 mg oxalate / serving
Safe
🟢 Fudge Brownie Mix
21 mg oxalate / serving
Safe
🟢 Herbs and Spices
20 mg oxalate / serving
Safe
🟢 Herbs and Spices
20 mg oxalate / serving
Safe
🟡 Herbs and Spices
25 mg oxalate / serving
Caution
🟢 Herbs and Spices
19 mg oxalate / serving
Safe
🟢 Herbs and Spices
23 mg oxalate / serving
Safe
🟢 Herbs and Spices
21 mg oxalate / serving
Safe
🟢 Herbs and Spices
19 mg oxalate / serving
Safe
🟢 Herbs and Spices
23 mg oxalate / serving
Safe
🟢 Herbs and Spices
17 mg oxalate / serving
Safe
🟢 Herbs and Spices
13 mg oxalate / serving
Safe
🟢 Herbs and Spices
13 mg oxalate / serving
Safe
🟢 Herbs and Spices
12 mg oxalate / serving
Safe
🟢 Peppers
22 mg oxalate / serving
Safe
🟢 Seeds
18 mg oxalate / serving
Safe
🟢 Bars
21 mg oxalate / serving
Safe
🟢 Bars
11 mg oxalate / serving
Safe
🟢 Brownies
23 mg oxalate / serving
Safe
🟢 Chips
18 mg oxalate / serving
Safe
🟢 Cookies
20 mg oxalate / serving
Safe
🟢 Cookies
11 mg oxalate / serving
Safe
🟢 Crackers
16 mg oxalate / serving
Safe
🟡 Meat Substitutes
25 mg oxalate / serving
Caution
🟢 Nutella
13 mg oxalate / serving
Safe
🟢 Pizza Crust
11 mg oxalate / serving
Safe
🟢 (regular or reduced calorie)
12 mg oxalate / serving
Safe
🟡 Ravioli
25 mg oxalate / serving
Caution
🟢 Soy Cheese
16 mg oxalate / serving
Safe
🟢 Tilapia without seasonal vegetables
24 mg oxalate / serving
Safe
🟢 Chicken & Portobello Sandwich without fresh fruit
21 mg oxalate / serving
Safe
🟢 McDonalds
17 mg oxalate / serving
Safe
🟢 McDonalds
11 mg oxalate / serving
Safe
🟢 McDonalds
20 mg oxalate / serving
Safe
🟢 McDonalds
22 mg oxalate / serving
Safe
🟢 Starbucks
13 mg oxalate / serving
Safe
🟡 Wendy's
25 mg oxalate / serving
Caution
🟢 Ashwagandha
13 mg oxalate / serving
Safe
🟢 Medibolic
23 mg oxalate / serving
Safe
🟢 Moringa
17 mg oxalate / serving
Safe
🟢 Green beans
15 mg oxalate / serving
Safe
🟢 Brussels sprouts
14 mg oxalate / serving
Safe
🟢 Donut
12 mg oxalate / serving
Safe
🟢 cookies
20 mg oxalate / serving
Safe
🟢 mcdonald's
17 mg oxalate / serving
Safe
🟢 mcdonald's
11 mg oxalate / serving
Safe
🟢 mcdonald's
20 mg oxalate / serving
Safe
🟢 mcdonald's
22 mg oxalate / serving
Safe
🟢 seaweed
14 mg oxalate / serving
Safe
🟢 spearmint
12 mg oxalate / serving
Safe
🟢 seeds
11 mg oxalate / serving
Safe
🟢 pillsbury
20 mg oxalate / serving
Safe
🟢 sausage
17 mg oxalate / serving
Safe
🟢 cherry juice
23 mg oxalate / serving
Safe
❓ Frequently Asked Questions
How many foods are rated "10-25 mg Oxalate"?
There are 145 foods in this category in our database, all verified against Harvard T.H. Chan SPH (2024) oxalate measurements.
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.
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.
Should I eat foods labeled this way?
This rating is based on lab-measured oxalate from Harvard T.H. Chan SPH (2024). It's a reliable guide, but your individual tolerance depends on stone type, medication, and overall diet — discuss with your dietitian.
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.