The list is sorted by degree of oxalate content, with 4 being the highest and 0 being the lowest.

In short: Avoid or eat only a little of food in level 4 and 3, and if you eat it, remember to get calcium at the same time.

Food Item	Serving size	Oxalate Level	mg
Spinach, cooked	125 ml	Level 4	755
Spinach, raw	250 ml	Level 4	656
Rhubarb	125 ml	Level 4	541
Rice Bran	250 ml	Level 4	281
Buckwheat Groats	250 ml cooked	Level 4	133
Almonds	1 oz or 22 kernels	Level 4	122
Miso Soup	250 ml	Level 4	111
Wheat Berries	250 ml cooked	Level 4	98
Baked Potato with Skin	1 medium	Level 4	97
Corn Grits	250 ml	Level 4	97
Corn Grits	250 ml	Level 4	97
Soybeans	250 ml	Level 4	96
Soy Flour	250 ml	Level 4	94
Soy Flour		Level 4	94
Bulgur, cooked	250 ml	Level 4	86
Beets	125 ml	Level 4	76
Navy Beans	125 ml	Level 4	76
Cocoa Powder	4 tsp	Level 4	67
Brown Rice Flour	250 ml	Level 4	65
Hot Chocolate (homemade)	250 ml	Level 4	65
Brown Rice Flour	250 ml	Level 4	65
Cornmeal	250 ml	Level 4	64
Cornmeal	250 ml	Level 4	64
Millet, cooked	250 ml	Level 4	62
Okra	125 ml	Level 4	57
French Fries	4 oz or 125 ml	Level 4	51
French Fries	4 oz	Level 4	51
Cashews	1 oz or 18 kernels	Level 4	49
Raspberries	250 ml	Level 4	48
Stevia Sweetner	1 tsp	Level 4	42
Barley Flour	125 ml	Level 4	41
Yams	125 ml, cubed	Level 4	40
Bagel New York	1 Bagel	Level 4	40
Miso	250 ml	Level 4	40
Miso	250 ml	Level 4	40
Mixed Nuts (with Peanuts)	1 oz	Level 4	39
Lentil Soup	250 ml	Level 4	39
Candies with Nuts	2 oz	Level 4	38
Candies with Nuts (ex Snickers)	2 oz	Level 4	38
Chocolate Syrup	2 Tbs	Level 4	38
Chocolate Syrup	2 Tbs	Level 4	38
Pancakes (dry mix)	4 pancakes	Level 4	37
Stuffing	250 ml	Level 4	36
Bamboo Shoots	250 ml	Level 4	35
Rutabaga	125 ml mashed	Level 4	31
Walnuts	250 ml or 7 nuts	Level 4	31
Brownies	1 oz or 1/2 brownie	Level 4	31
Dried Pineapples	125 ml	Level 4	30
Turnip	125 ml mashed	Level 4	30
Orange	1 fruit	Level 4	29
Mashed Potatoes	250 ml	Level 4	29
Wheat Flour, Whole Grain	250 ml	Level 4	29
Wheat Flour, Whole Grain	250 ml	Level 4	29
Sweet Potatoes	250 ml	Level 4	28
Fudge Sauce	2 Tbs	Level 4	28
Fudge Sauce	2 Tbs	Level 4	28
Peanuts	1 oz	Level 4	27
Carrot Juice	250 ml	Level 4	27
Soy Protein Isolate	1 oz	Level 4	27
Canned Pineapple	125 ml	Level 4	24
Dates	1 date	Level 4	24
Dried Figs	5 pieces/fruits	Level 4	24
Brown Rice, cooked	250 ml	Level 4	24
Veggie Burger	1 pattie	Level 4	24
Chili with Beans	250 ml	Level 4	24
Lasagna	1 serving	Level 4	23
Lasagna with meat	1 serving	Level 4	23
Pancakes (Homemade)	4 pancakes	Level 4	22
Potato Chips	1 oz	Level 4	21
Potato Chips	1 oz	Level 4	21
Fava Beans	125 ml	Level 4	20
Soy Milk	250 ml	Level 4	20
Avocados	1 fruit	Level 4	19
Celery, raw	125 ml	Level 4	19
Olives	approx 10 olives	Level 4	18
V8 Juice	250 ml	Level 4	18
Cream of Wheat	250 ml	Level 4	18
Brussel Sprouts	125 ml frozen	Level 4	17
Potato Salad	1/3 cup	Level 4	17
Tomato Sauce	125 ml	Level 4	17
All-Purpose Flour	250 ml	Level 4	17
Pumpkin Seeds	250 ml, cooked	Level 4	17
All-Purpose Flour	250 ml	Level 4	17
Burritos with beans	1 burrito	Level 4	17
Kiwi	1 fruit	Level 4	16
Refried Beans	125 ml	Level 4	16
Cake (homemade)	1 piece	Level 4	16
Peanut Butter Reduced Fat	1 Tbs	Level 4	16
Tahini	1 Tbs	Level 4	16
Burritos with beans & meat	1 burrito	Level 4	16
Farina Cereal	250 ml	Level 4	16
Carrots, raw	1/2 lg carrot	Level 4	15
Parsnip	125 ml	Level 4	15
Red Kidney Beans	125 ml	Level 4	15
Couscous	250 ml	Level 4	15
Trail Mix	1 oz	Level 4	15
Cake (store brand)	1 piece	Level 4	15
Pistachios	1 oz or 48 kernels	Level 4	14
Tea, Brewed	250 ml	Level 4	14
Tomato Juice	250 ml	Level 4	14
Danish Pastry Homemade	1 pastry	Level 4	14
French Toast	2 slices	Level 4	13
Tofu	3.5 oz	Level 4	13
Rice Dream	250 ml	Level 4	13
Peanut Butter	1 Tbs	Level 4	13
Cheeseburger with bun	1 burger & bun	Level 4	13
Enchilada Cheese & beef	1 enchilada	Level 4	13
Enchilada with Chicken	1 enchilada	Level 4	13
Nachos with Cheese	6-8 chips	Level 4	13
Pizza with Cheese	2 slices	Level 4	13
Clam Chowder	250 ml	Level 4	13
Red River Cereal	1/4 cup	Level 4	13
French Toast	2 slices	Level 4	13
Sweet Rolls Level 1 Fat	1 pastry	Level 4	13
Grapefruit	1/2 fruit	Level 4	12
Food Item	Serving size	Oxalate Level	mg
English Muffin Whole Wheat	1 muffin	Level 3	12
Soy Burger	3.5 oz	Level 3	12
SunfLevel 1er Seeds	250 ml	Level 3	12
Grilled Cheese Sandwich	1 sandwich	Level 3	12
Tacos	1 small taco	Level 3	12
Dried Prunes	1/4 cup or 5 prunes	Level 3	11
Pancakes (Homemade)	4 cakes	Level 3	11
Spaghetti	250 ml cooked	Level 3	11
White Rice Flour	250 ml	Level 3	11
Cake (Level 1 Fat Only)	1 piece	Level 3	11
White Rice Flour	250 ml	Level 3	11
Tangerine	1 fruit	Level 3	10
Celery, Cooked	250 ml	Level 3	10
Collards	250 ml	Level 3	10
Pancakes (mix)	4 cakes	Level 3	10
Pecans	1 oz or 15 halves	Level 3	10
Blueberry Muffins	1 muffin	Level 3	9
Food Item	Serving size	Oxalate Level	mg
Figs	1 medium fig	Level 2	9
String Beans	125 ml	Level 2	9
Plain Bagel	1 bagel	Level 2	9
Hot Dog with Bun	1 dog with bun	Level 2	9
Blueberry Muffins	1 muffin	Level 2	9
Mung Beans	125 ml	Level 2	8
English Muffin	1 muffin	Level 2	8
English Muffin Multi-Grain	1 muffin	Level 2	8
Tortillas, flour	1 tortilla	Level 2	8
English Muffins - Reg	1 muffin	Level 2	8
English Muffins - Multi-Grain	1 muffin	Level 2	8
Canned Cherries	125 ml	Level 2	7
Carrots, cooked	125 ml sliced	Level 2	7
Tomato	1 med whole	Level 2	7
Chocolate Milk	250 ml	Level 2	7
English Muffin Wheat	1 muffin	Level 2	7
Rye Bread	1 slice	Level 2	7
Tortillas, Corn	1 tortilla	Level 2	7
Wheat Bran Bread	1 slice	Level 2	7
Tortilla Corn Chips	1 oz	Level 2	7
Prune Juice	250 ml	Level 2	7
Chocolate Milk	250 ml	Level 2	7
Chili Powder	1 tbs	Level 2	7
Brewer's Yeast	1 tbs	Level 2	7
English Muffins - Wheat	1 muffin	Level 2	7
Poptart	1 tart	Level 2	7
Asparagus	4 spears	Level 2	6
Broccoli	125 ml chopped	Level 2	6
Oriental Vegetables, frozen	125 ml	Level 2	6
Biscuits (plain or buttermilk)	1 biscuit	Level 2	6
Whole Wheat Bread	1 slice	Level 2	6
Tuna Salad	250 ml	Level 2	6
Artichokes	1 small bud	Level 2	5
Green Pepper	125 ml	Level 2	5
Hot Chili Peppers	125 ml	Level 2	5
Mixed Vegetables, frozen	125 ml	Level 2	5
Bran Muffin Level 1 fat	1 muffin	Level 2	5
Bran Muffins	1 muffin	Level 2	5
Cracked Wheat Bread	1 slice	Level 2	5
Level 1 Fat Muffins	1 muffin	Level 2	5
White Bread	1 slice	Level 2	5
Whole Oat Bread	1 slice	Level 2	5
Milk Chocolate Candies	1 oz	Level 2	5
Pies (homemade)	1/8th of pie	Level 2	5
Apple Pie	1/8th of pie	Level 2	5
Pudding Popsicle	1 pop	Level 2	5
Popcorn, oil-popped	250 ml	Level 2	5
Pretzels, Hard & Salted	1 oz	Level 2	5
Doughnut	1 doughnut	Level 2	5
Eggroll	1 eggroll	Level 2	5
Onion Rings	6-8 rings	Level 2	5
Vegetable Beef Soup	250 ml	Level 2	5
Bran Muffins (store)	1 muffin	Level 2	5
Bran Muffin Level 1 Fat	1 muffin	Level 2	5
Doughnut	1 doughnut	Level 2	5
Muffins Level 1 Fat	1 muffin	Level 2	5
Food Item	Serving size	Oxalate Level	mg
Pineapple	250 ml	Level 1	4
Mustard Greens	250 ml chopped	Level 1	4
YelLevel 1 Squash	125 ml	Level 1	4
Corn Bread	1 piece	Level 1	4
Oat Bran Bread	1 slice	Level 1	4
Oat Bran Muffin	1 small muffin	Level 1	4
Oatmeal Bread	1 piece	Level 1	4
Hummus	1 Tbs	Level 1	4
Macaroni & Cheese	250 ml	Level 1	4
White Rice, cooked	250 ml	Level 1	4
Fig Bars	1 cookie	Level 1	4
Chocolate Pudding, Instant	1/4 box or 1 oz	Level 1	4
Oatmeal Cookies (store)	1 cookie	Level 1	4
Rice Cake	1 cake	Level 1	4
Popcorn, air-popped	250 ml	Level 1	4
Beer (Regular)	1 can	Level 1	4
Gravy	250 ml	Level 1	4
Lemon Juice	250 ml	Level 1	4
Macaroni & Cheese	250 ml	Level 1	4
Cornbread	1 piece	Level 1	4
Danish Pastry, Fruit Filled	1 pastry	Level 1	4
Banana	1 fruit	Level 1	3
Cherries	250 ml	Level 1	3
Dried Apricots	250 ml of halves	Level 1	3
Limes	1/2 fruit	Level 1	3
Raisins	1 oz	Level 1	3
Sea Vegetables	250 ml	Level 1	3
Homemade Cream Sauce	250 ml	Level 1	3
Powered Milk	1 envelope	Level 1	3
Corn Flour	250 ml	Level 1	3
Chicken Nuggets	6 nuggets	Level 1	3
Turkey Dogs	1 dog	Level 1	3
Frozen Fish Sticks	2 sticks	Level 1	3
Snack Cakes- crème filled	1 cake	Level 1	3
Ritz Crackers	5 crackers	Level 1	3
Pineapple Juice	8 oz	Level 1	3
Powdered Milk	1 envelope	Level 1	3
Beer (Light)	1 can	Level 1	3
Cream Sauce, Homemade	250 ml	Level 1	3
Soy Sauce	1 Tbs	Level 1	3
Corn Flour	250 ml	Level 1	3
Cornstarch	250 ml	Level 1	3
Chicken Nuggets	6 nuggets	Level 1	3
Chicken Noodle Soup	1 can	Level 1	3
Kashi Go Lean Bar	1 bar	Level 1	3
Blackberries	125 ml	Level 1	2
Blueberries	125 ml	Level 1	2
Cranberry Sauce	125 ml	Level 1	2
Dried Apples	250 ml or 13 rings	Level 1	2
Pears	1 fruit	Level 1	2
Strawberries	125 ml	Level 1	2
Kale	250 ml chopped	Level 1	2
Plain Yogurt	250 ml	Level 1	2
Meatballs	2 meatballs	Level 1	2
Rice Pudding	125 ml	Level 1	2
Fruit Roll-Ups	1 roll	Level 1	2
Graham Crackers	1 large rectangle	Level 1	2
Apple Juice	6 oz	Level 1	2
Apricot Juice	250 ml	Level 1	2
Coffee Decaff	250 ml	Level 1	2
Orange Juice	250 ml	Level 1	2
Postum (coffee Substitute)	1 serving	Level 1	2
Olive Oil & Vinegar		Level 1	2
Granola Bars Level 1 Fat	1 oz uncoated	Level 1	2
Food Item	Serving size	Oxalate Level	mg
Artificial Sweetner	1 packet	Level 0-1	1
Bullion Cube	1 cube	Level 0-1	1
Brown Sugar	250 ml packed	Level 0-1	1
Buttermilk	250 ml	Level 0-1	1
Sweet Whey Fluid	250 ml	Level 0-1	1
Chicken Roll	1 package	Level 0-1	1
Carnation Instant Breakfast	1 packet	Level 0-1	1
Granola Bars- Hard & Plain	1 bar	Level 0-1	1
Black Pepper	1 dash	Level 0-1	0
Butter	1 pat	Level 0-1	0
Corn Syrup (Light)	1 tbs	Level 0-1	0
Cod Liver Oil	1 tsp	Level 0-1	0
Cream Substitute	1 tsp	Level 0-1	0
Cream	1 tbs	Level 0-1	0
Eggs	1 medium egg	Level 0-1	0
Eggbeaters	4 oz	Level 0-1	0
Garlic Powder	1 tsp	Level 0-1	0
Gelatin	1 tbs or 1 envelope	Level 0-1	0
Honey	1 tbs	Level 0-1	0
Lard	1 tsp	Level 0-1	0
Molasses	1 tbs	Level 0-1	0
Oat Flour	250 ml	Level 0-1	0
Salt	1 tsp	Level 0-1	0
Shortening	1 tsp	Level 0-1	0
Sugar	1 tsp	Level 0-1	0
Sweet Whey Dried	1 tbs	Level 0-1	0
Bacon	2 slices	Level 0-1	0
Eggs	1 medium egg	Level 0-1	0
Eggbeaters	4 oz	Level 0-1	0
Oatmeal Cereal	250 ml	Level 0-1	0
Pancake Syrup	3/4 tbs	Level 0-1	0
Food Item	Serving size	Oxalate Level	mg
Apples	1 fruit	Level 0	1
Canned Peaches	125 ml	Level 0	1
Canned Pears	125 ml	Level 0	1
Cantaloupe	1/4 melon	Level 0	1
Dried Cranberries	125 ml	Level 0	1
Fruit Cocktail	125 ml	Level 0	1
Grapes	16 seedless grapes	Level 0	1
Honeydew Melon	250 ml	Level 0	1
Lemons	1 wedge	Level 0	1
Mango	1 fruit	Level 0	1
Papaya	1 medium fruit	Level 0	1
Plaintain	1 medium	Level 0	1
Watermelon	1 slice	Level 0	1
Bok Choy	250 ml, raw	Level 0	1
Cabbage	125 ml	Level 0	1
CaulifLevel 1er	125 ml cooked	Level 0	1
Corn	125 ml	Level 0	1
Cucumber	1/4 cucumber	Level 0	1
Peas	125 ml	Level 0	1
Sauerkraut	125 ml	Level 0	1
Scallions	125 ml	Level 0	1
Zucchini	125 ml	Level 0	1
Yogurt with Fruit	8 oz	Level 0	1
Non Fat Yogurt with Fruit	8 oz	Level 0	1
Frozen Yogurt	125 ml	Level 0	1
Level 1fat Frozen Yogurt	125 ml	Level 0	1
Cottage Cheese Fat Free	125 ml	Level 0	1
Cream Cheese Fat Free	1 oz	Level 0	1
Level 1 Fat Cream Cheese	1 oz	Level 0	1
Fat Free Milk	250 ml	Level 0	1
1% Milk	250 ml	Level 0	1
2% Milk	250 ml	Level 0	1
Whole Milk	250 ml	Level 0	1
Buttermilk	250 ml	Level 0	1
Chicken Dog	1 dog	Level 0	1
Hot Dogs	1 dog	Level 0	1
Lean Hamburg (90%)	3 oz	Level 0	1
Wild Game Meat	3 oz	Level 0	1
Bluefish	1 fillet	Level 0	1
Herring (Atlantic & Pacific)	3 oz	Level 0	1
Custard	250 ml	Level 0	1
Jello	250 ml	Level 0	1
Rice Krispy Treat	1 bar	Level 0	1
Vanilla Pudding	250 ml	Level 0	1
Saltines	1 cracker	Level 0	1
Triscuits	1 cracker	Level 0	1
Wheat Crackers	1 cracker	Level 0	1
Wheat Thins, Reduced Fat	1 cracker	Level 0	1
Coffee	250 ml	Level 0	1
Grape Juice	8 oz	Level 0	1
Kool-Aid	250 ml	Level 0	1
Lemonade (diet)	8 oz	Level 0	1
Mango Juice	8 oz	Level 0	1
Fat Free Milk	250 ml	Level 0	1
1% Milk	250 ml	Level 0	1
2% Milk	250 ml	Level 0	1
Whole Milk	250 ml	Level 0	1
Red Wine	4 oz	Level 0	1
Catsup/Ketchup	1 packet	Level 0	1
Cream Cheese Level 1 Fat	1 oz	Level 0	1
Cream Cheese Fat Free	1 oz	Level 0	1
Jam/Jelly	1 Tbs	Level 0	1
Mustard	1 tsp or packet	Level 0	1
Salsa	1 Tbs	Level 0	1
Apricots	1 fruit	Level 0	0
Nectarine	1 fruit	Level 0	0
Peaches	1 fruit	Level 0	0
Plums	1 fruit	Level 0	0
Alfalfa Sprouts	125 ml	Level 0	0
Chives	1 tsp	Level 0	0
Endive	125 ml	Level 0	0
Iceberg Lettuce	250 ml	Level 0	0
Mushroons	1 mushroom	Level 0	0
Onions	1 small onion	Level 0	0
Pickles	1 pickle	Level 0	0
Radish	10 count	Level 0	0
Romaine Lettuce	250 ml	Level 0	0
Waterchestnuts	4 waterchestnuts	Level 0	0
Coffee Creamer	1 Tbs	Level 0	0
Non-Dairy Creamer	1 Tbs	Level 0	0
Sour Cream	1 Tbs	Level 0	0
Ice Cream (Vanilla)	125 ml	Level 0	0
Ice Cream Light	125 ml	Level 0	0
Non Fat Ice Cream	125 ml	Level 0	0
American Cheese	1 slice	Level 0	0
Cheddar Cheese	1 slice	Level 0	0
Level 1 Fat Cheese	1 slice	Level 0	0
Cottage Cheese	125 ml	Level 0	0
Level 1 Fat Cottage Cheese	250 ml	Level 0	0
Mozzarella Cheese	1 oz	Level 0	0
Eggs	1 medium	Level 0	0
Egg Beaters	4 oz	Level 0	0
Cream Cheese	1 oz	Level 0	0
Butter, Salted	1 pat	Level 0	0
Barley Malt Flour	250 ml	Level 0	0
Corn Bran	250 ml	Level 0	0
Flaxseed	1 Tbs	Level 0	0
Oat Bran, raw	1/3 cup	Level 0	0
Antelope	3 oz	Level 0	0
Bacon	2 slices	Level 0	0
Bologna	1 slice	Level 0	0
Buffalo	3 oz	Level 0	0
Chicken Liver	3 oz	Level 0	0
Chicken	3 oz	Level 0	0
Ham	3 oz	Level 0	0
Ground Beef	3 oz	Level 0	0
Lean Hamburg (85%)	3 oz	Level 0	0
Lean Hamburg (75%)	3 oz	Level 0	0
Liver	3.5oz	Level 0	0
Moose	3oz	Level 0	0
Pork	5 oz	Level 0	0
Turkey	5 oz	Level 0	0
Venison	3 oz	Level 0	0
Alaskan King Crab	3 oz or 1/2 leg	Level 0	0
Clams, raw	3 oz	Level 0	0
Cod, pacific	3 oz or 1 fillet	Level 0	0
Cod Liver Fish Oil	1 tsp	Level 0	0
Flounder	3 oz	Level 0	0
Haddock	3 oz	Level 0	0
Halibut	3 oz	Level 0	0
Mackeral	3 oz	Level 0	0
Oysters	3 oz	Level 0	0
Pollock	3 oz	Level 0	0
Salmon (all types)	4 oz	Level 0	0
Sardines	1 can or 3.75oz	Level 0	0
Shrimp	3 oz	Level 0	0
Swordfish	1 piece	Level 0	0
Tuna Fish (in oil)	3.5 oz	Level 0	0
Tuna Fish (in water)	3.5 oz	Level 0	0
Whiting	3 oz	Level 0	0
Flaxseed	1 Tbs	Level 0	0
Popsicle	1 stick	Level 0	0
Sherbert	125 ml	Level 0	0
Tapioca Pudding	125 ml	Level 0	0
Gatorade	250 ml	Level 0	0
Grapefruit Juice	8 oz	Level 0	0
Sodas (all types)	8 oz	Level 0	0
Sweetened Instant Iced Tea	250 ml	Level 0	0
Water	8 oz	Level 0	0
White Wine	4 oz	Level 0	0
Liquor (80 proof)	1 jigger	Level 0	0
Apple Butter	1 Tbs	Level 0	0
Butter	1 Pat	Level 0	0
Cream Cheese	1 oz	Level 0	0
Horseradish	1 Tbs	Level 0	0
Italian Salad Dressing	1 Tbs	Level 0	0
Mayonnaise	1 Tbs	Level 0	0
Pancake Syrup	3/4 Tbs	Level 0	0
Whipped Cream	2 Tbs	Level 0	0
Whipped Topping	2 Tbs	Level 0	0

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