OxalateWatch

🍪 Snacks & Sweets

Snack foods and desserts. Based on Harvard T.H. Chan SPH oxalate data (2024).

104 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.

Snacks and sweets span the full oxalate range, which makes the snack aisle the most label-dependent part of a stone diet. On the safe side are popcorn, pretzels, plain crackers, and milk chocolate in portioned amounts; on the risky side are dark chocolate (cocoa is concentrated oxalate), nuts and seeds, and any snack with bran. Sweetened snacks add the metabolic burden of sugar. The working rule: read the sodium line, check the oxalate value for the specific product, and portion the high items with calcium.

🟢 Safe
85 foods
81%

🟡 Caution
16 foods
15%

🔴 Avoid
3 foods
2%

🍽️ Foods in This Collection

1293 mg oxalate / serving

4 mg oxalate / serving

14 mg oxalate / serving

9 mg oxalate / serving

28 mg oxalate / serving

496 mg oxalate / serving

3 mg oxalate / serving

27 mg oxalate / serving

65 mg oxalate / serving

9 mg oxalate / serving

11 mg oxalate / serving

32 mg oxalate / serving

28 mg oxalate / serving

2 mg oxalate / serving

🟢 Chocolate Syrup

1 mg oxalate / serving

20 mg oxalate / serving

🟢 Fudge Brownie Mix

21 mg oxalate / serving

🟡 Hot Chocolate

66 mg oxalate / serving

4 mg oxalate / serving

🟢 Herbs and Spices

3 mg oxalate / serving

3 mg oxalate / serving

4 mg oxalate / serving

6 mg oxalate / serving

72 mg oxalate / serving

2 mg oxalate / serving

5 mg oxalate / serving

21 mg oxalate / serving

11 mg oxalate / serving

23 mg oxalate / serving

61 mg oxalate / serving

9 mg oxalate / serving

9 mg oxalate / serving

39 mg oxalate / serving

4 mg oxalate / serving

18 mg oxalate / serving

37 mg oxalate / serving

10 mg oxalate / serving

2 mg oxalate / serving

20 mg oxalate / serving

5 mg oxalate / serving

11 mg oxalate / serving

6 mg oxalate / serving

7 mg oxalate / serving

115 mg oxalate / serving

4 mg oxalate / serving

6 mg oxalate / serving

6 mg oxalate / serving

9 mg oxalate / serving

2 mg oxalate / serving

6 mg oxalate / serving

1 mg oxalate / serving

16 mg oxalate / serving

4 mg oxalate / serving

5 mg oxalate / serving

34 mg oxalate / serving

57 mg oxalate / serving

76 mg oxalate / serving

1 mg oxalate / serving

🟢 Ice cream bar

9 mg oxalate / serving

🟢 Pancake Mix

7 mg oxalate / serving

5 mg oxalate / serving

5 mg oxalate / serving

13 mg oxalate / serving

🟢 Barley Life

4 mg oxalate / serving

🟢 Pycnogenol

0 mg oxalate / serving

🟢 Rhubarb Extract (Siberian)

1 mg oxalate / serving

🟡 Slippery Elm Bark

36 mg oxalate / serving

🟢 Willow bark

6 mg oxalate / serving

12 mg oxalate / serving

20 mg oxalate / serving

36 mg oxalate / serving

20 mg oxalate / serving

5 mg oxalate / serving

7 mg oxalate / serving

4 mg oxalate / serving

🟢 crunchmaster

1 mg oxalate / serving

🟢 barley malt flour

4 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Agave nectar

0 mg oxalate / serving

🟢 Corn syrup

0 mg oxalate / serving

4 mg oxalate / serving

28 mg oxalate / serving

🟢 Potato chips

2 mg oxalate / serving

🟢 Tortilla chips

2 mg oxalate / serving

🟢 Pita chips

1 mg oxalate / serving

🟢 Cheese puffs

1 mg oxalate / serving

🟢 Rice cakes

1 mg oxalate / serving

🟢 Marshmallows

0 mg oxalate / serving

🟢 Jelly beans

0 mg oxalate / serving

🟢 Gummy bears

0 mg oxalate / serving

🟢 Fruit leather (fruit roll-up)

1 mg oxalate / serving

🟢 Granola bar

2 mg oxalate / serving

🟢 Cocoa powder

2 mg oxalate / serving

🟢 Baking chocolate

2 mg oxalate / serving

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Gelatin dessert (Jell-O)

0 mg oxalate / serving

🟢 Fruit popsicle

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Frozen yogurt

0 mg oxalate / serving

🟢 Confectioners sugar

0 mg oxalate / serving

🟢 Yuca fries

2 mg oxalate / serving

❓ Frequently Asked Questions

How many foods are in the Snacks & Sweets category?

There are 104 foods in the Snacks & Sweets collection in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

What's the lowest-oxalate option in this category?

Browse the list below — the cards show oxalate per serving for each food. Safe foods (🟢) are your best bets.

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

Which foods in this category should I avoid?

Scan for the 🔴 markers below. These are the high-oxalate foods in this category. But keep in mind — one high-oxalate food doesn't mean the whole category is off-limits.

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.