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