The following food lists include the oxalate content for all foods featured in Low Oxalate Family Cooking.  Please note that these lists are not meant to be exhaustive; they are meant to be a reference to help you use this site with more confidence.  I hope this will make it easier for you to modify my recipes for oxalate content or to experiment a little yourself.  I also wanted to provide you with an easily accessible list of my sources for oxalate content in case you have conflicting oxalate information and want verification of my sources.

If you are looking for an accurate, comprehensive list of the oxalate values for all currently tested foods, please join the yahoo.group “Trying Low Oxalates” and access their list under the file section or order the Low Oxalate Cookbook: Book 2 from the Vulvar Pain Foundation (buying it directly from the VP Foundation instead of  on Amazon will also give you access to the addendums to the oxalate tables published in the VP Newsletters which includes foods tested by the VP Foundation since the cookbook was published).

(Note: This page is a work in progress.  It may take me a few weeks to get oxalate values for all foods used on this site listed.  Also please note I’m having some formatting issues.  I’ll try to get the tables into the most readable format possible, but it’s a slow learning process . . . )

UPDATE January 2012:  I’m having so much trouble with the formatting of these tables that I’ve decided to wait and pursue this project when I get the new site up and running.  Sorry for the inconvenience and the wait!

How to read the tables:

Oxalate level tells whether the food is generally considered very low oxalate (VL – less than 1 mg.), low oxalate (L, 1-4.9 mg.), medium oxalate (M, 5.0-14.9 mg.), or high oxalate (H, 15.0 mg. or higher).

Item tells the type of food and the brand or variety of the food if known.

Serving size is a reasonable serving size for the food.

Oxalate per serving is given in milligrams.

Source is where this oxalate content was published.  The Low Oxalate Cookbook 2 is published by the Vulvar Pain Foundation.  The Low Oxalate Cookbook 2 only includes the oxalate contents of 1.) foods that were recently tested with new, more accurate testing technologies OR 2.) foods that were published in the scientific literature where the testing methods were scientifically re-evaluated for accuracy by Dr. Michael Liebman, an oxalate researcher from the University of Wyoming. The VP Newsletter is a published quarterly by the Vulvar Pain Foundation and often includes addendums to the Low Oxalate Cookbook 2 as a result of the foundation’s ongoing oxalate testing program.  The Autism Oxalate Project is the Autism Research Institute’s oxalate testing program.  All current testing by the Vulvar Pain Foundation and the Autism Research Institute is conducted by Dr. Liebman’s lab.

Baking Items:

Oxalate Level     Item Serving Size Oxalate/ serving (mg.) Source
VL Baking Powder 1 tsp 0.10 Low Oxalate Cookbook 2
VL Baking Soda 0.00 Low Oxalate Cookbook 2
L Guar Gum 1 tbsp 1.15 Autism Oxalate Project, 2009
VL Guar Gum 1 tsp 0.38 Autism Oxalate Project, 2009
L Malt Powder 1 tbsp 2.50 Low Oxalate Cookbook 2
VL Salt, Celtic, Light Grey, Selina Naturally 1/4 tsp 0.10 VP Newsletter, Summer 2009
VL Salt, Iodized, Hain 1/4 tsp 0.00 VP Newsletter, Summer 2009

Beverages:

Oxalate Level     Item Serving Size Oxalate/ serving (mg.) Source
L Apple juice 1 cup 2.20 Low Oxalate Cookbook 2
L Apple Juice from Concentrate 1 cup 1.20 Low Oxalate Cookbook 2
L Lemon Juice 1 cup 1.70 VP Newsletter, Spring 2007
VL Lemon Juice 1 tbsp 0.10 VP Newsletter, Spring 2007
VL Lemonaide
(Albertsons)
1 cup 0.60 VP Newsletter, Spring 2007
L Lime Juice 1 cup 4.50 VP Newsletter, Spring 2007
VL Orange Juice 1 cup 0.70 Low Oxalate Cookbook 2
VL Orange Juice                        (bottled Schweppes) 1 cup 0.10 Low Oxalate Cookbook 2
L Pineapple Juice 1 cup 1.80 Low Oxalate Cookbook 2
M Tomato Juice                (bottled Schweppes) 1 cup 5.60 Low Oxalate Cookbook 2
VL Water 8 oz 0.00 Low Oxalate Cookbook 2

Fruits:

Oxalate Level

Item

Serving Size

Oxalate/ serving (mg.)

Source

L

Apple Sauce, unsweetened, Eden Organic

1/2 cup

1.10

Autism Oxalate Project, 2011

M

Apple, Braeburn

1 small

5.10

Autism Oxalate Project, 2011

L

Apple, Fuji

1 small

3.80

Autism Oxalate Project, 2011

L

Apple, Gala, (reddish yellow, mostly red)

1 small

2.90

Autism Oxalate Project, 2011

L

Apple, Gala, (reddish yellow, mostly yellow)

1 small

1.90

Autism Oxalate Project, 2011

L

Apple, raw, Granny Smith

1 medium

2.80

Low Oxalate Cookbook 2

M

Bananas

1 medium,  

5.30

VP Newsletter, Aug 2004

M

Bananas

1/2 cup mashed

6.50

Low Oxalate Cookbook 2

L

Berries,  Blueberries

1/2 cup

4.00

VP Newsletter,    Fall 2007

M

Berries,  Raspberries, raw

1/2 cup  

11.60

Low Oxalate Cookbook 2

M

Berries, Strawberries, Fresh

1/2 cup, sliced

7.80

VP Newsletter, Fall 2007

M

Cherries, dried

1/3 cup

5.20

Autism Oxalate Project, Nov 2009

L

Grapes, Green (Sultana) dried (raisins)

1/2 cup

3.80

Low Oxalate Cookbook 2

VL

Grapes, Red

1/2 cup

0.40

Low Oxalate Cookbook 2

L

Grapes, Thompson Seedless

1/2 cup

1.40

Low Oxalate Cookbook 2

L

Mango

1 medium

2.80

Low Oxalate Cookbook 2

L

Melons, Cantaloupe

1/2 cup, cubed

3.00

VP Newsletter, Summer 2009

L

Melons, Honeydew

1/2 cup, diced

2.30

VP Newsletter, Summer 2009

VL

Melons, Muskmelon

1/2 cup  pieces

0.80

Low Oxalate Cookbook 2

VL

Melons, Watermelon

1/2 cup diced

0.20

Low Oxalate Cookbook 2

VH

Olives, black (canned)

1/2 cup pitted

21.70

VP Newsletter, Aug 2004

L

Pineapple, chunks, crushed or sliced (Dole canned)

1/2 cup

2.60

Low Oxalate Cookbook 2

L

Pineapple, chunks, crushed or sliced (Sainsbury, canned)

1/2 cup

2.60

Low Oxalate Cookbook 2

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One Response to “Food List”

  1. demo Says:

    thanks for sharing

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