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Oxalate Content of Foods



Kidney Stones

Kidney stones, one of the most painful of the urologic disorders, have beset humans for centuries. Scientists have found evidence of kidney stones in a 7,000-year-old Egyptian mummy. Unfortunately, kidney stones are one of the most common disorders of the urinary tract. Each year, people make almost 3 million visits to health care providers and more than half a million people go to emergency rooms for kidney stone problems.

A kidney stone is a hard mass developed from crystals that separate from the urine within the urinary tract. Normally, urine contains chemicals that prevent or inhibit the crystals from forming. These inhibitors do not seem to work for everyone, however, so some people form stones. If the crystals remain tiny enough, they will travel through the urinary tract and pass out of the body in the urine without being noticed.

Kidney stones may contain various combinations of chemicals. The most common type of stone contains calcium in combination with either oxalate or phosphate. These chemicals are part of a person's normal diet and make up important parts of the body, such as bones and muscles.

Calcium oxalate stones are the most common. They tend to form when the urine is acidic, meaning it has a low pH. Some of the oxalate in urine is produced by the body. Calcium and oxalate in the diet are 2 factors that affect the formation of calcium oxalate stones. Dietary oxalate is an organic molecule found in many vegetables, fruits, and nuts. Some of the oxalate in urine is made by the body. But eating certain foods with high levels of oxalate can increase the amount of oxalate in the urine, where it combines with calcium to form calcium oxalate stones.

Below is a table of oxalate content of common foods. For a comprehensive online food database for kidney stone diet: Kidney Stone Diet based on National Institutes of Health Guidelines.








Food Group Food Item Serving size Oxalate Category Oxalate Value
Fruits                
Whole Fruits Avocados   1 fruit   Very High   19mg
  Dates   1 date   Very High   24mg
  Grapefruit   1/2 fruit   Very High   12mg
  Kiwi   1 fruit   Very High   16mg
  Orange   1 fruit   Very High   29mg
  Raspberries   1 cup   Very High   48mg
 
  Tangerine   1 fruit   High   10mg
 
  Figs   1 medium fig   Moderate   9mg
 
  Apple Sauce   1 cup   Low   2mg
  Banana   1 fruit   Low   3mg
  Blackberries   1/2 cup   Low   2mg
  Blueberries   1/2 cup   Low   2mg
  Cherries   1 cup   Low   3mg
  Limes   1/2 fruit   Low   3mg
  Pears   1 fruit   Low   2mg
  Pineapple   1 cup   Low   4mg
  Raisins   1 oz or 1 small snack box   Low   3mg
  Strawberries   1/2 cup   Low   2mg
               
  Apples   1 fruit   Little or None   1mg
  Apricots    1 fruit   Little or None   0mg
  Cantaloupe   1/4 melon   Little or None   1mg
  Grapes   1/2 cup or 16 seedless grapes   Little or None   1mg
  Honeydew Melon   1 cup   Little or None   1mg
  Lemons   1 wedge   Little or None   1mg
  Mango   1 fruit   Little or None   1mg
  Nectarine   1 fruit   Little or None   0mg
  Papaya   1 medium fruit   Little or None   1mg
  Peaches   1 fruit   Little or None   0mg
  Plaintain   1 medium     Little or None   1mg
  Plums   1 fruit   Little or None   0mg
  Watermelon   1 slice   Little or None   1mg
   
Canned Fruits Canned Pineapple   1/2 cup   Very High   24mg
   
  Canned Cherries   1/2 cup   Moderate   7mg
   
  Cranberry Sauce   1/2 cup   Low   2mg
   
  Canned Pears   1/2 cup   Little or None   1mg
  Canned Peaches   1/2 cup   Little or None   1mg
  Fruit Cocktail   1/2 cup   Little or None   1mg
   
Dried Fruits Dried Figs   5 pieces/fruits   Very High   24mg
  Dried Pineapples   1/2 cup   Very High   30mg
   
  Dried Prunes   1/4 cup or 5 prunes   High   11mg
   
  Dried Apples   1 cup or 13 rings   Low   2mg
  Dried Apricots   1 cup of halves   Low   3mg
   
    Dried Cranberries   1/2 cup   Little or None   1mg
Vegetables   Bamboo Shoots   1 cup   Very High   35mg
  Beets   1/2 cup   Very High   76mg
  Fava Beans   1/2 cup   Very High   20mg
  Navy Beans   1/2 cup   Very High   76mg
  Okra   1/2 cup   Very High   57mg
  Olives   approx 10 olives   Very High   18mg
  Parsnip   1/2 cup   Very High   15mg
  Red Kidney Beans   1/2 cup   Very High   15mg
  Refried Beans   1/2 cup   Very High   16mg
  Rhubarb   1/2 cup   Very High   541mg
  Rutabaga   1/2 cup mashed   Very High   31mg
  Spinach, cooked   1/2 cup   Very High   755mg
  Spinach, raw   1 cup   Very High   656mg
  Tomato Sauce   1/2 cup     Very High   17mg
  Turnip   1/2 cup mashed   Very High   30mg
  Yams   1/2 cup, cubed   Very High   40mg
   
  Carrots, raw   1/2 lg carrot   High   10mg
  Celery, Cooked    1 cup   High   10mg
  Collards   1 cup   High   10mg
   
  Artichokes   1 small bud   Moderate   5mg
  Asparagus   4 spears   Moderate   6mg
  Carrots, cooked   1/2 cup sliced   Moderate   7mg
  Hot Chili Peppers   1/2 cup   Moderate   5mg
  Mixed Vegetables, frozen   1/2 cup   Moderate   5mg
  Oriental Vegetables, frozen   1/2 cup   Moderate   6mg
  Soybeans   1 cup   Moderate   7mg
  String Beans   1/2 cup   Moderate   9mg
  Tomato 1 med whole Moderate 7mg
   
  Brussel Sprouts   1/2 cup frozen   Low   2mg
  Celery, raw   1 stalk   Low   3mg
  Kale   1 cup chopped   Low   2mg
  Mung Beans   1/2 cup   Low   3mg
  Mustard Greens   1 cup chopped   Low   4mg
  Sea Vegetables   1 cup     Low   3mg
   
  Alfalfa Sprouts   1/2 cup   Little or None   0mg
  Bok Choy (Chinese Cabbage   1 cup, raw   Little or None   1mg
  Broccoli   1/2 cup chopped   Little or None   1mg
  Cabbage   1/2 cup   Little or None   1mg
  Cauliflower   1/2 cup cooked   Little or None   1mg
  Chives   1 tsp   Little or None   0mg
  Corn   1/2 cup   Little or None   1mg
  Cucumber    1/4 cucumber   Little or None   1mg
  Endive   1/2 cup   Little or None   0mg
  Green Pepper   1 ring   Little or None   1mg
  Iceberg Lettuce   1 cup    Little or None   0mg
  Mushroons   1 mushroom   Little or None   0mg
  Onions   1 small onion   Little or None   0mg
  Peas   1/2 cup   Little or None   1mg
  Pickles   1 pickle   Little or None   0mg
  Radish   10 count   Little or None   0mg
  Romaine Lettuce   1 cup   Little or None   0mg
  Scallions   1/2 cup   Little or None   1mg
  Sauerkraut   1/2 cup   Little or None   1mg
  Waterchestnuts   4 waterchestnuts   Little or None   0mg
  Yellow Squash   1/2 cup   Little or None   1mg
  Zucchini   1/2 cup     Little or None   1mg
   
Potatoes French Fries (homemade or fast food)   4 oz or 1/2 cup   Very High   51mg
  Baked Potato with Skin   1 medium   Very High   97mg
  Mashed Potatoes   1 cup   Very High   29mg
  Potato Chips   1 oz   Very High   21mg
  Potato Salad   1/3 cup   Very High   17mg
    Sweet Potatoes   1 cup   Very High   28mg
Dairy                
   
Cream Products Homemade Cream Sauce   1 cup   Low   3mg
   
  Coffee Creamer   1 Tbs   Little or None   0mg
  Non-Dairy Creamer   1 Tbs   Little or None   0mg
  Sour Cream   1 Tbs   Little or None   0mg
   
Ice Creams Ice Cream (Vanilla)   1/2 cup   Little or None   0mg
  Ice Cream Light   1/2 cup   Little or None   0mg
  Non Fat Ice Cream   1/2 cup   Little or None   0mg
   
Yogurt Products Plain Yogurt   1 cup   Low   2mg
   
  Yogurt with Fruit   8 oz    Little or None   1mg
  Non Fat Yogurt with Fruit   8 oz    Little or None   1mg
  Frozen Yogurt   1/2 cup   Little or None   1mg
  Lowfat Frozen Yogurt   1/2 cup   Little or None   1mg
   
Cheese Products American Cheese   1 slice   Little or None   0mg
  Cheddar Cheese   1 slice   Little or None   0mg
  Low Fat Cheese   1 slice   Little or None   0mg
  Cottage Cheese   1/2 cup   Little or None   0mg
  Low Fat Cottage Cheese   1 cup   Little or None   0mg
  Cottage Cheese Fat Free   1/2 cup   Little or None   1mg
  Mozzarella Cheese   1 oz   Little or None   0mg
   
Eggs Eggs   1 medium   Little or None   0mg
  Egg Beaters   4 oz   Little or None   0mg
   
Dairy Spreads Cream Cheese   1 oz   Little or None   0mg
  Cream Cheese Fat Free   1 oz   Little or None   1mg
  Low Fat Cream Cheese   1 oz   Little or None   1mg
  Butter, Salted   1 pat   Little or None   0mg
   
Milk  Chocolate Milk   1 cup   Moderate   7mg
   
  Powered Milk   1 envelope   Low   3mg
   
  Fat Free Milk   1 cup   Little or None   1mg
  1% Milk   1 cup   Little or None   1mg
  2% Milk   1 cup   Little or None   1mg
  Whole Milk   1 cup   Little or None   1mg
    Buttermilk   1 cup   Little or None   1mg
Breads & Grains                
   
Breads French Toast   2 slices   Very High   13mg
   
  English Muffin Whole Wheat   1 muffin   High   12mg
  Pancakes (Homemade)   4 cakes   High   11mg
  Pancakes (mix)   4 cakes   High   10mg
   
  Blueberry Muffins   1 muffin   High   9mg
  Biscuits (plain or buttermilk)   1 biscuit   Moderate   6mg
  Bran Muffins   1 muffin   Moderate   5mg
  Bran Muffin Low fat   1 muffin   Moderate   5mg
  Cracked Wheat Bread   1 slice   Moderate   5mg
  English Muffin   1 muffin Moderate   8mg
  English Muffin Multi-Grain   1 muffin   Moderate   8mg
  English Muffin Wheat   1 muffin   Moderate   7mg
  Low Fat Muffins   1 muffin   Moderate   5mg
  Rye Bread   1 slice   Moderate   7mg
  Tortillas, Corn   1 tortilla   Moderate   7mg
  Tortillas, flour   1 tortilla   Moderate   8mg
  White Bread   1 slice   Moderate   5mg
  Wheat Bran Bread   1 slice   Moderate   7mg
  Whole Oat Bread    1 slice   Moderate   5mg
  Whole Wheat Bread   1 slice   Moderate   6mg
   
  Corn Bread   1 piece   Low   4mg
  Oatmeal Bread    1 piece   Low   4mg
  Oat Bran Muffin   1 small muffin   Low   4mg
  Oat Bran Bread   1 slice   Low   4mg
   
Pastas, Rice & Grains All-Purpose Flour   1 cup   Very High   17mg
  Brown Rice, cooked   1 cup   Very High   24mg
  Brown Rice Flour   1 cup   Very High   65mg
  Buckwheat Groats   1 cup cooked   Very High   133mg
  Bulgur, cooked   1 cup   Very High   86mg
  Corn Grits   1 cup   Very High   97mg
  Cornmeal   1 cup   Very High   64mg
  Couscous   1 cup   Very High   15mg
  Lasagna   1 serving   Very High   23mg
  Millet, cooked   1 cup   Very High   62mg
  Miso   1 cup   Very High   40mg
  Rice Bran   1 cup   Very High   281mg
  Soy Flour   1 cup   Very High   94mg
  Wheat Berries   1 cup cooked   Very High   98mg
  Wheat Flour, Whole Grain   1 cup   Very High   29mg
   
  Spaghetti   1 cup cooked   High   11mg
  White Rice Flour   1 cup     High   11mg
   
  Corn Flour   1 cup   Low   3mg
  Hummus   1 Tbs   Low   4mg
  Macaroni & Cheese   1 cup   Low   4mg
  White Rice, cooked   1 cup   Low   4mg
   
  Barley Malt Flour   1 cup   Little or None   0mg
  Corn Bran   1 cup   Little or None   0mg
  Flaxseed   1 Tbs   Little or None   0mg
    Oat Bran, raw   1/3 cup   Little or None   0mg
Meats & Fish                
   
Meat & Meat Alternatives Tofu   3.5oz   Very High   13mg
  Veggie Burger   1 pattie   Very High   24mg
   
  Soy Burger   3.5oz   High   12mg
   
  Chicken Nuggets   6 nuggets   Low   3mg
  Meatballs   2 meatballs   Low   2mg
  Turkey Dogs   1 dog   Low   3mg
   
  Antelope   3 oz   Little or None   0mg
  Bacon   2 slices   Little or None   0mg
  Bologna   1 slice   Little or None   0mg
  Buffalo   3 oz   Little or None   0mg
  Chicken Dog   1 dog   Little or None   1mg
  Chicken Liver   3 oz   Little or None   0mg
  Chicken   3 oz   Little or None   0mg
  Hot Dogs   1 dog   Little or None   1mg
  Ham   3 oz   Little or None   0mg
  Ground Beef   3 oz   Little or None   0mg
  Lean Hamburg (85%)   3 oz   Little or None   0mg
  Lean Hamburg (75%)   3 oz   Little or None   0mg
  Lean Hamburg (90%)   3 oz   Little or None   1mg
  Liver   3.5oz   Little or None   0mg
  Moose   3oz   Little or None   0mg
  Pork   5 oz   Little or None   0mg
  Turkey   5 oz   Little or None   0mg
  Venison   3 oz   Little or None   0mg
  Wild Game Meat   3 oz   Little or None   1mg
   
Fish Tuna Salad   1 cup   Moderate   6mg
   
  Frozen Fish Sticks   2 sticks   Low   3mg
   
  Alaskan King Crab   3 oz or 1/2 leg   Little or None   0mg
  Bluefish   1 fillet   Little or None   1mg
  Clams, raw   3 oz     Little or None   0mg
  Cod, pacific   3 oz or 1 fillet   Little or None   0mg
  Cod Liver Fish Oil   1 tsp   Little or None   0mg
  Flounder   3 oz   Little or None   0mg
  Haddock   3 oz   Little or None   0mg
  Halibut   3 oz   Little or None   0mg
  Herring (Atlantic & Pacific)   3 oz   Little or None   1mg
  Mackeral   3 oz   Little or None   0mg
  Oysters   3 oz   Little or None   0mg
  Pollock   3 oz   Little or None   0mg
  Salmon (all types)   4 oz   Little or None   0mg
  Sardines   1 can or 3.75oz   Little or None   0mg
  Shrimp   3 oz   Little or None   0mg
  Swordfish   1 piece   Little or None   0mg
  Tuna Fish (in oil)   3.5 oz   Little or None   0mg
  Tuna Fish (in water)   3.5oz   Little or None   0mg
    Whiting   3 oz   Little or None   0mg
Nuts and Seeds   Almonds   1 oz or 22 kernels   Very High   122mg
  Candies with Nuts (ex Snickers)   2 oz   Very High   38mg
  Cashews   1 oz or 18 kernels   Very High   49mg
  Peanuts   1 oz   Very High   27mg
  Pistachios   1 oz or 48 kernels   Very High   14mg
  Mixed Nuts (with Peanuts)   1 oz   Very High   39mg
  Pumpkin Seeds   1 cup, cooked   Very High   17mg
  Trail Mix   1 oz   Very High   15mg
  Walnuts   1 cup or 7 nuts   Very High   31mg
   
  Pecans   1 oz or 15 halves   High   10mg
  Sunflower Seeds   1 cup   High   12mg
   
    Flaxseed   1 Tbs   Little or None    0mg
Cakes, Candies, Cookies & Pudding Snacks   Brownies   1 oz or 1/2 brownie   Very High   31mg
  Cake (store brand)   1 piece   Very High   15mg
  Cake (homemade)   1 piece   Very High   16mg
  Candies with Nuts (ex Snickers)   2 oz   Very High   38mg
  Chocolate Syrup   2 Tbs   Very High   38mg
  Fudge Sauce   2 Tbs   Very High   28mg
   
  Cake (Low Fat Only)   1 piece   High   11mg
  Chocolate Chip Cookies (store brand)   1 cookie   High   10mg
   
  Chocolate Chip Cookies (Low Fat Only)   1 cookie   Moderate   7mg
  Milk Chocolate Candies   1 oz   Moderate   5mg
  Pies (homemade)   1 piece or 1/8th of pie   Moderate   5mg
  Apple Pie    1 piece or 1/8th of pie   Moderate   5mg
  Pudding Popsicle   1 pop   Moderate   5mg
   
  Fig Bars   1 cookie   Low   4mg
  Chocolate Pudding, Instant   1/4 box or 1 oz   Low   4mg
  Oatmeal Cookies (store)   1 cookie   Low   4mg
  Oatmeal Cookie (homemade)   1 cookie    Low   2mg
  Rice Cake   1 cake   Low   4mg
  Rice Pudding   1/2 cup   Low   2mg
  Snack Cakes- crème filled   1 cake   Low   3mg
   
  Custard   1 cup   Little or None   1mg
  Jello   1 cup   Little or None   1mg
  Popsicle    1 stick   Little or None   0mg
  Rice Krispy Treat   1 bar   Little or None   1mg
  Sherbert   1/2 cup   Little or None   0mg
  Tapioca Pudding   1/2 cup   Little or None   0mg
    Vanilla Pudding   1 cup   Little or None   1mg
Crackers, Chips & Miscellaneous   Potato Chips   1 oz   Very High   21mg
   
  Tortilla Corn Chips   1 oz   Moderate   7mg
  Popcorn, oil-popped   1 cup   Moderate   5mg
  Pretzels, Hard & Salted   1 oz   Moderate   5mg
   
  Fruit Roll-Ups   1 roll   Low   2mg
  Graham Crackers   1 large rectangle   Low   2mg
  Popcorn, air-popped   1 cup   Low   4mg
  Ritz Crackers   5 crackers   Low   3mg
   
  Saltines   1 cracker   Little or None   1mg
  Triscuits   1 cracker   Little or None   1mg
  Wheat Crackers   1 cracker   Little or None   1mg
    Wheat Thins, Reduced Fat   1 cracker   Little or None   1mg
Beverages   Carrot Juice   1 cup   Very High   27mg
  Hot Chocolate (homemade)   1 cup   Very High   65mg
  Lemonade (frozen from concentrate)   8 oz   Very High   15mg
  Rice Dream    1 cup   Very High   13mg
  Tea, Brewed   1 cup   Very High   14mg
  Tomato Juice   1 cup   Very High   14mg
  V8 Juice   1 cup   Very High   18mg
   
  Prune Juice   1 cup   Moderate   7mg
   
  Apple Juice   6 oz   Low   2mg
  Apricot Juice   1 cup   Low   2mg
  Coffee Decaff   1 cup   Low   2mg
  Orange Juice   1 cup   Low   2mg
  Pineapple Juice   8 oz   Low   3mg
  Postum (coffee Substitute)   1 serving   Low   2mg
   
  Coffee 1 cup Little or None 1mg
  Gatorade   1 cup   Little or None   0mg
  Grape Juice   8 oz   Little or None   1mg
  Grapefruit Juice   8 oz   Little or None   0mg
  Kool-Aid   1 cup   Little or None   1mg
  Lemonade (diet)   8 oz   Little or None   1mg
  Mango Juice   8 oz   Little or None   1mg
  Sodas (all types)   8 oz   Little or None   0mg
  Sweetened Instant Iced Tea   1 cup   Little or None   0mg
  Water   8 oz   Little or None   0mg
   
Dairy Beverages Chocolate Milk   1 cup   Moderate   7mg
   
  Powdered Milk   1 envelope   Low   3mg
  Soy Milk   1 cup   Low   4mg
   
  Fat Free Milk   1 cup   Little or none   1mg
  1% Milk   1 cup   Little or none   1mg
  2% Milk   1 cup   Little or none   1mg
  Whole Milk   1 cup   Little or none   1mg
   
Alcoholic Beverages Beer (Regular)   1 can    Low   4mg
  Beer (Light)   1 can    Low   3mg
   
  Red Wine   4 oz   Little or None   1mg
  White Wine   4 oz   Little or None   0mg
    Liquor (80 proof)   1 jigger   Little or None   0mg
Spreads, Sauces & Toppings   Chocolate Syrup   2 Tbs   Very High   38mg
  Fudge Sauce    2 Tbs   Very High   28mg
  Miso    1 cup   Very High   40mg
  Peanut Butter   1 Tbs   Very High   13mg
  Peanut Butter Reduced Fat   1 Tbs   Very High   16mg
  Stuffing   1 cup   Very High   36mg
  Tahini   1 Tbs   Very High   16mg
   
  Cream Sauce, Homemade   1 cup   Low   3mg
  Gravy   1 cup   Low   4mg
  Olive Oil & Vinegar       Low   2mg
  Soy Sauce   1 Tbs   Low   3mg
   
  Apple Butter   1 Tbs   Little or None   0mg
  Butter   1 Pat   Little or None   0mg
  Catsup/Ketchup   1 packet   Little or None   1mg
  Cream Cheese   1 oz   Little or None   0mg
  Cream Cheese Low Fat   1 oz   Little or None   1mg
  Cream Cheese Fat Free   1 oz   Little or None   1mg
  Horseradish   1 Tbs   Little or None   0mg
  Jam/Jelly   1 Tbs   Little or None   1mg
  Italian Salad Dressing   1 Tbs   Little or None   0mg
  Mayonnaise   1 Tbs   Little or None   0mg
  Mustard, yellow    1 tsp or packet   Little or None   1mg
  Pancake Syrup   3/4 Tbs   Little or None   0mg
  Salsa   1 Tbs   Little or None   1mg
  Whipped Cream   2 Tbs   Little or None   0mg
    Whipped Topping   2 Tbs   Little or None   0mg
Ingredients   All-Purpose Flour   1 cup   Very High   17mg
  Brown Rice Flour   1 cup   Very High   65mg
  Cocoa Powder   4 tsp   Very High   67mg
  Cornmeal   1 cup   Very High   64mg
  Soy Flour       Very High   94mg
  Soy Protein Isolate   1 oz   Very High   27mg
  Wheat Flour, Whole Grain   1 cup   Very High   29mg
   
  White Rice Flour   1 cup   High   11mg
   
  Chili Powder   1 tbs   Moderate   7mg
  Brewer's Yeast   1 tbs   Moderate   7mg
   
  Corn Flour   1 cup   Low   3mg
  Cornstarch   1 cup   Low   3mg
  Lemon Juice (canned or bottled)   1 cup   Low   4mg
   
  Artificial Sweetner   1 packet   Very Low   1mg
  Bullion Cube   1 cube   Very Low   1mg
  Black Pepper   1 dash   Very Low   0mg
  Barley Malt Flour   1 cup   Very Low   0mg
  Brown Sugar   1 cup packed   Very Low   1mg
  Butter   1 pat   Very Low   0mg
  Buttermilk   1 cup   Very Low   1mg
  Corn Syrup (high Fructose)   1 tbs   Very Low   1mg
  Corn Syrup (Light)   1 tbs   Very Low   0mg
  Cod Liver Oil   1 tsp   Very Low   0mg
  Cream Substitute   1 tsp   Very Low   0mg
  Cream     1 tbs   Very Low   0mg
  Eggs   1 medium egg   Very Low   0mg
  Eggbeaters   4 oz   Very Low   0mg
  Garlic Powder   1 tsp   Very Low   0mg
  Gelatin   1 tbs or 1 envelope   Very Low   0mg
  Honey   1 tbs   Very Low   0mg
  Lard   1 tsp   Very Low   0mg
  Lemon Juice Raw (concentrate)   1 tbs   Very Low   0mg
  Molasses   1 tbs   Very Low   0mg
  Oat Flour   1 cup   Very Low   0mg
  Salt   1 tsp   Very Low   0mg
  Shortening   1 tsp   Very Low   0mg
  Sugar   1 tsp   Very Low   0mg
  Sweet Whey Fluid   1 cup   Very Low   1mg
    Sweet Whey Dried   1 tbs   Very Low   0mg
Fast Food Items or Meals   Burritos with beans   1 burrito   Very High   17mg
  Burritos with beans & meat   1 burrito   Very High   16mg
  Cheeseburger with bun   1 burger & bun    Very High   13mg
  Chili with Beans   1 cup   Very High   24mg
  Enchilada with Cheese & beef   1 enchilada   Very High   13mg
  Enchilada with Chicken   1 enchilada   Very High   13mg
  French Fries   4 oz   Very High   51mg
  Lasagna with meat   1 serving   Very High   23mg
  Nachos with Cheese   6-8 chips   Very High   13mg
  Pizza with Cheese   2 slices   Very High   13mg
   
  Grilled Cheese Sandwich   1 sandwich   High   12mg
  Tacos   1 small taco   High   12mg
   
  Doughnut   1 doughnut   Moderate   5mg
  Eggroll   1 eggroll   Moderate   5mg
  Hot Dog with Bun   1 dog with bun   Moderate   9mg
  Onion Rings   6-8 rings   Moderate   5mg
   
  Chicken Nuggets   6 nuggets   Low   3mg
  Macaroni & Cheese   1 cup   Low   4mg
   
    Chicken Roll   1 package   Very Low   1mg
Soups   Clam Chowder   1 cup   Very High   13mg
  Lentil Soup   1 cup   Very High   39mg
  Miso Soup   1 cup   Very High   111mg
   
  Vegetable Beef Soup   1 cup   Moderate   5mg
   
    Chicken Noodle Soup   1 can   Low   3mg
Breakfast Items   Cream of Wheat    1 cup   Very High   18mg
  Red River Cereal   1/4 cup    Very High   13mg
  Corn Grits   1 cup   Very High   97mg
  Farina Cereal   1 cup   Very High   16mg
  French Toast   2 slices   Very High   13mg
  Pancakes (Homemade)   4 pancakes   Very High   22mg
  Pancakes (dry mix)   4 pancakes   Very High   37mg
  Danish Pastry Homemade   1 pastry   Very High   14mg
  Sweet Rolls Low Fat   1 pastry   Very High   13mg
   
  English Muffins Whole Wheat ONLY   1 muffin   High   12mg
   
  Bran Muffins (store)   1 muffin   Moderate   5mg
  Bran Muffin Low Fat   1 muffin   Moderate   5mg
  Blueberry Muffins   1 muffin   Moderate   9mg
  Doughnut   1 doughnut   Moderate   5mg
  English Muffins - Reg   1 muffin   Moderate   8mg
  English Muffins - Multi-Grain   1 muffin   Moderate   8mg
  English Muffins - Wheat   1 muffin   Moderate   7mg
  Muffins Low Fat   1 muffin   Moderate   5mg
  Poptart    1 tart   Moderate   7mg
   
  Cornbread   1 piece   Low   4mg
  Danish Pastry, Fruit Filled   1 pastry   Low   4mg
  Granola Bars Low Fat   1 oz uncoated   Low   2mg
  Kashi Go Lean Bar   1 bar   Low   3mg
   
  Bacon   2 slices   Very Low   0mg
  Carnation Instant Breakfast   1 packet   Very Low   1mg
  Eggs   1 medium egg   Very Low   0mg
  Eggbeaters   4 oz   Very Low   0mg
  Granola Bars- Hard & Plain   1 bar   Very Low   1mg
  Oatmeal Cereal   1 cup   Very Low   0mg
    Pancake Syrup   3/4 tbs   Very Low   0mg
Cereals by Manufacturer                
                 
Kellogg's   All-Bran Original   1/2 cup   Very High   26mg
  All-Bran Buds   1/2 cup   Very High   20mg
  Complete Wheat Bran   3/4 cup   Very High   34mg
  Cracklin' Oat Bran   3/4 cup   Very High   15mg
  Frosted Mini-Wheats   1 cup   Very High   28mg
  Just Right Fruit & Nut   1 cup   Very High   13mg
  Low Fat Granola with Raisins   2/3 cup   Very High   16mg
  Kashi Go Lean   3/4 cup   Very High   14mg
  Mueslix Apple & Almond Crunch   2/3 cup   Very High   20mg
  Mueslix     2/3 cup   Very High   17mg
  Puffed Kashi   1 cup   Very High   13mg
  Raisin Bran    1 cup   Very High   46mg
  Raisin Bran Crunch   1 cup   Very High   27mg
  Raisin Squares Mini-Wheats   3/4 cup   Very High   41mg
  Smart Start   1 cup   Very High   15mg
   
  All-Bran with Extra Fiber   1/2 cup   High   11mg
  Cocoa Krispies   3/4 cup   High   11mg
  Kashi Good Friends   3/4 cup   High   10mg
   
  Complete Oat Bran Flakes   3/4 cup   Moderate   5mg
  Kashi Heart to Heart   3/4 cup   Moderate   8mg
  Healthy Choice Multi-Grain Flakes   3/4 cup   Moderate   7mg
   
  Froot Loops   1 cup   Low   2mg
  Honey Crunch Corn Flakes   3/4 cup   Low   3mg
  Rice Krispies   1 1/4 cup   Low   4mg
  Special K   1 cup   Low   3mg
  Special K Red Berries   1 cup   Low   2mg
  Smacks   3/4 cup   Low   3mg
   
  Corn Flakes   1 cup   Very Low   1mg
  Corn Pops   1 cup   Very Low   1mg
  Crispix   1 cup   Very Low   1mg
  Frosted Flakes   3/4 cup   Very Low   1mg
    Product 19   1 cup   Very Low   1mg
   
Post Cereals   100% Bran    1/3 cup   Very High   25mg
  40% Bran   3/4 cup   Very High   36mg
  Banana Nut Crunch   1 cup   Very High   25mg
  Cranberry Almond Crunch (Morning Traditions)   1 cup   Very High   35mg
  Fruit & Fiber Dates, Raisins & Walnuts   1 cup   Very High   41mg
  Great Grains Raisin, Dates & Pecans   2/3 cup   Very High   17mg
  Great Grains Crunch Pecan   2/3 cup   Very High   18mg
  Grape Nuts   1/2 cup   Very High   14mg
  Original Shredded Wheat & Bran   1 1/4 cup   Very High   53mg
   
  Blueberry Morning   1/2 cup   Moderate   8mg
  Grape Nuts Flakes   3/4 cup   Moderate   7mg
   
  Fruity Pebbles   3/4 cup   Low   2mg
  Honey Bunches of Oats with Almonds   3/4 cup   Low   2mg
  Honey Bunches of Oats Honey Roasted   3/4 cup   Low   3mg
   
  Honeycomb   1 1/3 cup   Very Low   1mg
    Wafflecrisp   1 cup   Very Low   1mg
   
General Mills   Basic 4   1 cup   Very High   17mg
  Fiber One   1/2 cup   Very High   13mg
  Honey Nut Clusters   1 cup   Very High   23mg
  Multi-Bran Chex   1 cup   Very High   36mg
  Nature Valley Cinnimon & Raisins Granola    3/4 cup   Very High   13mg
  Oatmeal Crisp with Almonds   1 cup   Very High   24mg
  Oatmeal Raisin Crisp   1 cup   Very High   13mg
  Raisin Nut Bran   1 cup   Very High   24mg
  Total Raisin Bran   1 cup   Very High   31mg
   
  Harmony   1 1/4 cup   High   11mg
  Wheaties Raisin Bran   1 cup   High   11mg
   
  Apple Cinnamon Cheerios   3/4 cup   Moderate   5mg
  Berry Bust Cheerios   1 cup   Moderate   7mg
  Cheerios   1 cup   Moderate   8mg
  Cinnamon Toast Crunch   3/4 cup   Moderate   5mg
  Corn Chex   1 cup   Moderate   5mg
  Count Chocula   1 cup   Moderate   5mg
  Frosted Cheerios   1 cup   Moderate   6mg
  Honey Nut Cheerios   1 cup   Moderate   7mg
  Golden Grahams   3/4 cup   Moderate   9mg
  Lucky Charms   1 cup   Moderate   5mg
  Reese's Puffs   3/4 cup   Moderate   8mg
  Team Cheerios   1 cup   Moderate   6mg
  Total Corn Flakes   1 1/3 cup   Moderate   5mg
  Wheat Chex   1 cup   Moderate   7mg
  Wheaties   1 cup   Moderate   8mg
  Whole Grain Total   3/4 cup   Moderate   8mg
   
  Cocoa Puffs   1 cup   Low   3mg
  Kix   1 1/3 cup   Low   2mg
  Rice Chex   1 1/4 cup   Low   4mg
   
    Trix   1 cup   Very Low   0mg
     
Quaker   Low Fat 100% Natural Granola with Raisins   3/4 cup   Very High   15mg
  100% Natural Granola Oats & Honey   1/2 cup   Very High   13mg
   
  Oat Bran   1 1/4  cup   High   10mg
   
  Honey Nut Oats   1 oz   Moderate   7mg
  Oatmeal Squares   1 cup   Moderate   5mg
  Puffed Wheat   1 1/4 cup   Moderate   9mg
  Toasted Oatmeal    1 oz   Moderate   6mg
   
  Puffed Rice   1 cup   Low   2mg
  Oaker Oat Cinnamon Life   3/4 cup   Low   3mg
  Quaker Oat Life   3/4 cup   Low   3mg
   
    Cap'n Crunch   3/4 cup   Very Low   0mg
   
Other Cereal Brands   Bran Flakes with Raisins, Single Brand   1 cup   Very High   57mg
  Nabisco Shredded Wheat   2 biscuits   Very High   42mg
  Nabisco Honey Nut Shredded Wheat Bite Size   1 cup   Very High   47mg
  Spoonsize Shredded Wheat   1 cup   Very High   45mg
   
  Uncle Sam   1 cup   High   11mg
   
  Just Right with Crunchy Nuggets   1 cup   Moderate   5mg
  Wheetabix Whole Wheat   2 biscuits   Moderate   8mg
   
    Healthy Valley Oat Bran Flakes   1 cup   Very Low   0mg