🟢 5-10 mg Oxalate

Low oxalate foods — 5 to 10 mg per serving. Based on Harvard T.H. Chan SPH oxalate data (2024).

104 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
104 foods
100%

🟡 Caution
0 foods
0%

🔴 Avoid
0 foods
0%

🍽️ Foods in This Collection

🟢 Beans

10 mg oxalate / serving

Safe

🟢 Beans

8 mg oxalate / serving

Safe

🟢 Broccoli greens

6 mg oxalate / serving

Safe

🟢 Broccoli

9 mg oxalate / serving

Safe

🟢 Carrots

9 mg oxalate / serving

Safe

🟢 Collard

6 mg oxalate / serving

Safe

🟢 Dandelion greens

10 mg oxalate / serving

Safe

🟢 Grape leaves

7 mg oxalate / serving

Safe

🟢 Potato

10 mg oxalate / serving

Safe

🟢 Pumpkin

7 mg oxalate / serving

Safe

🟢 Seaweed

10 mg oxalate / serving

Safe

🟢 Squash

6 mg oxalate / serving

Safe

🟢 Tomatillo

7 mg oxalate / serving

Safe

🟢 Turnip Greens

6 mg oxalate / serving

Safe

🟢 Avocado

7 mg oxalate / serving

Safe

🟢 Bananas

6 mg oxalate / serving

Safe

🟢 Berries

9 mg oxalate / serving

Safe

🟢 Berries

6 mg oxalate / serving

Safe

🟢 Chayote or Mirliton

6 mg oxalate / serving

Safe

🟢 Cherries

6 mg oxalate / serving

Safe

🟢 Figs

6 mg oxalate / serving

Safe

🟢 Fruit Cocktail

6 mg oxalate / serving

Safe

🟢 Grapes

6 mg oxalate / serving

Safe

🟢 Mango

7 mg oxalate / serving

Safe

🟢 Olives

6 mg oxalate / serving

Safe

🟢 Pineapple

7 mg oxalate / serving

Safe

🟢 Whole grain

8 mg oxalate / serving

Safe

🟢 Bread

7 mg oxalate / serving

Safe

🟢 Corn

7 mg oxalate / serving

Safe

🟢 Flour

7 mg oxalate / serving

Safe

🟢 Flour

10 mg oxalate / serving

Safe

🟢 Flour

10 mg oxalate / serving

Safe

🟢 Flour

8 mg oxalate / serving

Safe

🟢 Flour

10 mg oxalate / serving

Safe

🟢 Flour

9 mg oxalate / serving

Safe

🟢 Flour

10 mg oxalate / serving

Safe

🟢 Flour

7 mg oxalate / serving

Safe

🟢 Grain

9 mg oxalate / serving

Safe

🟢 Grains

6 mg oxalate / serving

Safe

🟢 Grains

10 mg oxalate / serving

Safe

🟢 Grains

9 mg oxalate / serving

Safe

🟢 Grains

7 mg oxalate / serving

Safe

🟢 Pasta

9 mg oxalate / serving

Safe

🟢 Pasta

10 mg oxalate / serving

Safe

🟢 Pasta

7 mg oxalate / serving

Safe

🟢 Rice

9 mg oxalate / serving

Safe

🟢 Rice

8 mg oxalate / serving

Safe

🟢 Legumes

10 mg oxalate / serving

Safe

🟢 Legumes

7 mg oxalate / serving

Safe

🟢 Nuts

8 mg oxalate / serving

Safe

🟢 Seeds

6 mg oxalate / serving

Safe

🟢 Seeds

9 mg oxalate / serving

Safe

🟢 Milk

7 mg oxalate / serving

Safe

🟢 Juice

9 mg oxalate / serving

Safe

🟢 Juice

8 mg oxalate / serving

Safe

🟢 Candy

9 mg oxalate / serving

Safe

🟢 Swiss Hero

6 mg oxalate / serving

Safe

🟢 Jellies

10 mg oxalate / serving

Safe

🟢 Molasses

6 mg oxalate / serving

Safe

🟢 Ovaltine

6 mg oxalate / serving

Safe

🟢 Condiment

10 mg oxalate / serving

Safe

🟢 Herbs and Spices

10 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Herbs and Spices

8 mg oxalate / serving

Safe

🟢 Herbs and Spices

6 mg oxalate / serving

Safe

🟢 Seeds

6 mg oxalate / serving

Safe

🟢 Yeast

7 mg oxalate / serving

Safe

🟢 Bars

6 mg oxalate / serving

Safe

🟢 Breadcrumbs

8 mg oxalate / serving

Safe

🟢 Breakfast Biscuits

10 mg oxalate / serving

Safe

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

9 mg oxalate / serving

Safe

🟢 Chips

10 mg oxalate / serving

Safe

🟢 Cookies

6 mg oxalate / serving

Safe

🟢 Cookies

7 mg oxalate / serving

Safe

🟢 Crackers

6 mg oxalate / serving

Safe

🟢 Crackers

6 mg oxalate / serving

Safe

🟢 Crackers

9 mg oxalate / serving

Safe

🟢 Crackers

6 mg oxalate / serving

Safe

🟢 Egg Replacer

10 mg oxalate / serving

Safe

🟢 Ice cream bar

9 mg oxalate / serving

Safe

🟢 Pancake Mix

7 mg oxalate / serving

Safe

🟢 Sauce

9 mg oxalate / serving

Safe

🟢 Sauce

7 mg oxalate / serving

Safe

🟢 Chicken Salad

6 mg oxalate / serving

Safe

🟢 Wendy's

7 mg oxalate / serving

Safe

🟢 Ginkgo Biloba

6 mg oxalate / serving

Safe

🟢 Kelp

6 mg oxalate / serving

Safe

🟢 Muscadine grape seed

6 mg oxalate / serving

Safe

🟢 Powdered Vegetables

9 mg oxalate / serving

Safe

🟢 Grass

8 mg oxalate / serving

Safe

🟢 Veggies

10 mg oxalate / serving

Safe

🟢 Willow bark

6 mg oxalate / serving

Safe

🟢 Blackberry

6 mg oxalate / serving

Safe

🟢 Lentils

8 mg oxalate / serving

Safe

🟢 Almond butter

9 mg oxalate / serving

Safe

🟢 wild rice

9 mg oxalate / serving

Safe

🟢 seeds

6 mg oxalate / serving

Safe

🟢 cookies

7 mg oxalate / serving

Safe

🟢 wendy's

7 mg oxalate / serving

Safe

🟢 babyfood

9 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are rated "5-10 mg Oxalate"?

There are 104 foods in this category in our database, all verified against Harvard T.H. Chan SPH (2024) oxalate measurements.

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.

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.

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.