Saturday, January 2, 2021

Oxalate Levels in Vegetables

 Vegetables

(1/2 cup unless otherwise noted)


Extra High

Artichoke: Hearts, Jerusalem
Beets
Green Beans: French Filet 
Hearts of Palm
Okra
Plantains
Potatoes: French Fries, Idaho, Instant Mashed, Russet
Rhubarb
Spinach
Sugar Snap Peas
Sweet Potatoes/Yams
Swiss Chard


High

Carrots, raw
Green Beans
Kale, Curly
Potatoes: New, White, Red
Tomato Sauce (1/4 cup)


Medium


Broccoli, raw or steamed
Broccolini
Brussels Sprouts
Carrots, boiled
Celery, boiled
Collard Greens
Jicama
Leeks
Lima Beans
Parsnips
Peas
Peppers, Sweet Orange, Yellow, Green
Pumpkin Puree
Scallions
Seaweed: Dulse Flakes
Snow Peas
Sprouts: Mung Bean
Squash: Chayote, cubed; Hubbard, mashed  
Tomatillo
Tomato Paste (2 Tbsp)
Tomatoes, chopped


Low

Asparagus
Boy Choy, Baby
Broccoli Florets
Cabbage: Green, Napa, Purple, Savoy
Cauliflower
Celeriac
Corn
Cucumber, Regular, English (no skin)
Endive: Belgium, Curly
Escarole
Garlic
Ginger
Kale: Dino or Lacinato, Purple, Red Russian
Kohlrabi
Lettuce: Bibb, Boston, Looseleaf Green, Looseleaf Red, Romaine
Mushrooms: Button, Portobello, Shiitake
Onion: White, Yellow
Peppers: Mini Bell, Sweet Red 
Pumpkin, Raw
Radicchio
Radish, Daikon, Red, White
Rutabaga
Seaweed: Hijiki, Kombu, Nori Sheets, Wakame
Shallots
Squash: Butternut, Carnival, Delicata, Kabocha, Spaghetti, 
Squash, Summer: Yellow, Zucchini
Tomato Paste (1 Tbsp)
Tomato, Cherry: Sungold (1)
Turnip
Water Chestnut
Watercress


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