Calcium and Oxalate Content of Selected Foods | ||||||||
---|---|---|---|---|---|---|---|---|
food | serving | grams | kcal | ca (mg) |
ca absorption | ca absorbed (mg) |
oxalate total (mg) |
oxalate soluble (mg) |
Almonds—whole kernals, dry roasted | 1/4 cup | 35 | 206 | 92A | 21%B, * | 19* | 151D | |
Beans – navy—boiled | 1/2 cup | 91 | 127 | 63A | 76C | |||
Beans – refried pinto—vegetarian, canned | 1/2 cup | 121 | 100 | 42A | 17%B, * | 7* | 16C | |
Beets—boiled, drained | 1/2 cup | 85 | 37 | 14A | 41E | 29E | ||
Bok choy—shredded, boiled, drained | 1/2 cup | 85 | 10 | 79A | 40%F | 32 | 20F | 20F |
Bok choy—shredded, raw | 1 cup | 70 | 9 | 74A | 2C | |||
Bread—spelt | 100 | 19G | 4G | |||||
Bread—white | slice | 27 | 79 | 32A | 3G | 2G | ||
Bread—whole-wheat | slice | 42 | 128 | 15A | 6C | 11C | ||
Broccoli—boiled, drained | 1/2 cup | 78 | 27 | 31A | 3E | 2E | ||
Broccoli—chopped, raw | 1 cup | 91 | 31 | 43A | 13E | 4E | ||
Brussels sprouts—boiled, drained | 1 cup | 78 | 28 | 28A | 5E | 2E | ||
Carrots—raw | medium | 61 | 25 | 20A | 27E | 19E | ||
Carrots—slices, boiled, drained | 1/2 cup | 78 | 27 | 23A | 14E | 11E | ||
Cashews—roasted | 1/4 cup | 34 | 197 | 15A | 59C | |||
Cauliflower—chopped, raw | 1 cup | 107 | 27 | 24A | 1C | |||
Celery—raw | 1/2 cup | 51 | 8 | 20A | 4C | |||
Cocoa powder—dry | 1 tbl | 5 | 12 | 7A | 34D | |||
Greens – beet—raw | 1 cup | 38 | 8 | 44A | 231H | |||
Greens – collard—chopped, boiled, drained | 1/2 cup | 95 | 31 | 134A | ||||
Greens – collard—chopped, raw | 1 cup | 36 | 12 | 84A | 10C | |||
Greens – mustard—chopped, boiled, drained | 1/2 cup | 70 | 18 | 83A | 40%F | 33 | 4C | |
Greens – turnip—chopped, boiled, drained | 1/2 cup | 72 | 14 | 99A | ||||
Greens – turnip—chopped, raw | 1 cup | 55 | 18 | 104A | 15H | |||
Hazelnuts—chopped | 1/4 cup | 29 | 181 | 33A | 48D | |||
Hazelnuts—chopped | 1/4 cup | 29 | 181 | 33A | 64D | |||
Hummus—commercial | 2 tbl | 30 | 50 | 11A | 8C | |||
Kale—raw | 1 cup | 67 | 33 | 100A | 2C | |||
Kale—chopped, boiled, drained | 1/2 cup | 65 | 18 | 47A | 40%I | 19 | 1C | |
Kale—frozen, boiled, drained | 1/2 cup | 65 | 20 | 90A | 40%I | 36 | ||
Macadamia—raw | 1/4 cup | 34 | 241 | 28A | 14D | |||
Milk – cow | 200 | 84 | 250A | 22%J | 55 | |||
Milk – cow | 160 | 67 | 200A | 28%K | 56 | |||
Milk – cow | 32 | 13 | 40A | 65%L | 26 | |||
Milk – cow | 1 cup | 244 | 102 | 305A | ||||
Milk – soy—calcium fortified | 1 cup | 70 | 300M | |||||
Milk – soy—calcium fortified | 58 | 250 | 21%J | 53 | ||||
Milk – soy—calcium fortified | 9 | 40 | 65%L | 26 | ||||
Molasses | 1 tbl | 21 | 61 | 43A | 0C | |||
Okra—raw | 1 cup | 100 | 33 | 82A | 50H | |||
Orange—large, 3 in” diameter, raw | 1 | 184 | 86 | 74A | 29C | |||
Parsley—chopped, raw | 1 tbl | 4 | 1 | 5A | 63H | |||
Peanuts—all types, raw | 1/4 cup | 37 | 207 | 34A | 35C | |||
Pecans—chopped | 1/4 cup | 27 | 127 | 19A | 10C | |||
Pistachios—raw | 1/4 cup | 31 | 173 | 32A | 15C | |||
Potato—boiled | 1 cup | 156 | 134 | 12A
|
| 39E |
27E |
|
Potato—baked | 1 cup | 122 | 113 | 18A | 38E | 33E | ||
Potato – sweet—raw | 1 cup | 133 | 114 | 40A | 28C | |||
Radish—slices, raw | 1/2 cup | 58 | 9 | 14A | 0C | |||
Rhubarb—stalks, boiled, drained | 1/2 cup | 120 | 139 | 174A | 9%F | 16 | 371E | 106E |
Rolls—rye | roll | 36 | 103 | 11A | 6G | 3G | ||
Rolls—white | roll | 38 | 105 | 35A | 8G | 3G | ||
Soy protein concentrate | 1 oz | 28 | 92 | 50A | 27C | |||
Soybeans—boiled, drained | 1/2 cup | 88 | 149 | 88A | 4C | |||
Spinach—boiled, drained | 1/2 cup | 90 | 21 | 122A | 414E | 96E | ||
Spinach—boiled, drained | 1/2 cup | 90 | 21 | 122A | 5%K | 6 | 291K | |
Spinach—raw | 1 cup | 30 | 7 | 30A | 344E | 241E | ||
Swiss chard – green—chopped, boiled, drained | 1/2 cup | 88 | 18 | 51A | 293E | 86E | ||
Swiss chard – red—chopped, boiled, drained | 1/2 cup | 88 | 18 | 51A | 375E | 106E | ||
Tahini | 1 tbl | 15 | 89 | 64A | 21%B, * | 13* | 16C | |
Tofu—prepared w/ ca sulfate, firm | 1/2 cup | 126 | 88 | 253A | 17C | |||
Walnuts—chopped | 1/4 cup | 29 | 191 | 29A | 8C | |||
Watercress—chopped, raw | 1 cup | 34 | 4 | 41A | 36H | |||
* Calcium absorption was estimated, not directly tested. A. USDA National Nutrient Database B. Weaver, 1994 C. Oxalate Content of Foods, 2007 D. Massey, 2007 E. Chai, 2005 F. Weaver, 1997 G. Siener, 2006 H. Oxalic Acid Content of Selected Vegetables, 2013 I. Heaney, 1990 J. Zhao, 2005 K. Heaney, 1988 L. Tang, 2010 M. Wildwood, 2013 |
Bibliography
Chai, 2005. Chai W, Liebman M. Effect of different cooking methods on vegetable oxalate content. J Agric Food Chem. 2005 Apr 20;53(8):3027-30.
Heaney, 1988. Heaney RP, Weaver CM, Recker RR. Calcium absorbability from spinach. Am J Clin Nutr. 1988 Apr;47(4):707-9.
Heaney, 1990. Heaney RP, Weaver CM. Calcium absorption from kale. Am J Clin Nutr. 1990 Apr;51(4):656-7.
Massey, 2007. Massey LK. Food oxalate: factors affecting measurement, biological variation, and bioavailability. J Am Diet Assoc. 2007 Jul;107(7):1191-4; quiz 1195-6.
Oxalic Acid Content of Selected Vegetables, 2013. Oxalic Acid Content of Selected Vegetables. Gives amounts of oxalate in 100 g of the raw, unprepared food (according to correspondence with the USDA Nutrient Data Library 05/13/2013).
Oxalate Content of Foods, 2007. Oxalate Content of Foods.xls Excel sheet from Harvard University published in 2007.
Siener, 2006. Siener R, Hönow R, Voss S, Seidler A, Hesse A. Oxalate content of cereals and cereal products. J Agric Food Chem. 2006 Apr 19;54(8):3008-11.
Tang, 2010. Tang AL, Walker KZ, Wilcox G, Strauss BJ, Ashton JF, Stojanovska L. Calcium absorption in Australian osteopenic post-menopausal women: an acute comparative study of fortified soymilk to cows’ milk. Asia Pac J Clin Nutr. 2010;19(2):243-9.
USDA National Nutrient Database. USDA National Nutrient Database for Standard Reference, Release 26.
Weaver, 1994. Weaver CM, Plawecki KL. Dietary calcium: adequacy of a vegetarian diet. Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.
Weaver, 1997. Weaver CM, Heaney RP, Nickel KP, Packard PI. Calcium Bioavailability from High Oxalate Vegetables: Chinese Vegetables, Sweet Potatoes and Rhubarb. Journal of Food Science. 1997 May;62(3):524-5.
Wildwood, 2013. Wildwood Organic Soymilk Unsweetened. Carton. November 2013.
Zhao, 2005. Zhao Y, Martin BR, Weaver CM. Calcium bioavailability of calcium carbonate fortified soymilk is equivalent to cow’s milk in young women. J Nutr. 2005 Oct;135(10):2379-82.
2 thoughts on “Calcium and Oxalate Content of Foods”
Why give oxalate levels in raw veg that is mainly eaten boiled or steamed. Some of the oxalate will be lost in the water throw away.
Baz,
It provides a starting point for the maximum amount. Unfortunately, getting exact calculations as to how much oxalate someone will absorb from a particular food isn’t a very exact science at this time.