All Sources. One Place.
We Built This Because the Lists Disagreed
The Harvard list says one thing. OHF says another. Wake Forest says something different. We combined all of them -- plus 12 more sources -- so you get the most reliable oxalate numbers, not just one lab's snapshot.
The Problem With Using a Single Source
Every oxalate list is a snapshot from one lab, one year, one measurement method. Real oxalate content varies by growing conditions, soil, and preparation. Here is what that looks like in practice.
Same Food, Different Sources, Different Numbers
| Food | Harvard | OHF | Wake Forest | OxalateGuard Consensus |
|---|---|---|---|---|
| Spinach (raw) | 750 | 970 | 755 | 755 |
| Sweet Potato | 28 | 56 | 28 | 28 |
| Almonds | 122 | 469 | 122 | 122 |
| Beets (boiled) | 76 | 74 | 117 | 76 |
Values in mg per 100g. OxalateGuard consensus uses median of non-outlier measurements across all available sources. Some OHF values reflect dry-weight studies that inflate fresh-food numbers by 10-40x.
What Free Oxalate Lists Do Well
Free lists are where most kidney stone patients start, and for good reason. We are honest about their strengths.
Completely Free
No account, no subscription, no app to install. Download, print, done.
No Tech Needed
Tape it to your fridge. Share a printout with your family. Works without a phone or Wi-Fi.
Trusted Institutions
Harvard and Wake Forest carry institutional weight. Your doctor likely recognizes these sources.
Quick Reference
A printed list is the fastest way to check a single food. No loading screens, no accounts.
Lists vs. Tracker: Side by Side
Free lists are a starting point. OxalateGuard is the next step -- taking all those sources and putting them into tools you actually use throughout the day.
Free lists from Harvard, OHF (Oxalate.org), and Wake Forest are excellent starting resources. OxalateGuard includes all of their data plus 12 additional peer-reviewed sources with a consensus algorithm.
How Our Consensus Algorithm Works
When you look up a food in OxalateGuard, you are not seeing a single lab's measurement. You are seeing the result of a process that considers all available data.
Collect
We gather measurements from 15+ peer-reviewed sources for each food.
Detect Outliers
Dry-weight-only measurements (like USDA 1984) can inflate values by 10-40x. We flag these statistically.
Compute Median
After excluding outliers, we compute the median of remaining measurements -- more robust than an average.
Show Sources
Every food shows which studies contributed and what they reported. Full transparency.
What a List Cannot Do
A printed list is a starting point. These are the things you need for daily life that a static PDF cannot provide.
Scan a Barcode
At the grocery store, scan packaged foods to get estimated oxalate per serving based on matched ingredients.
Photo a Menu
At a restaurant, take a photo of the menu. AI identifies dishes, estimates oxalate, and flags risks.
Convert a Recipe
Paste a recipe URL. See oxalate per ingredient with swap suggestions to lower the total.
Track Daily Intake
Log meals throughout the day. See a running total. Know whether you are on track before dinner, not after.
Portion Calculator
Lists show mg per 100g. What does that mean for your actual serving? We convert it into cups, tablespoons, and pieces.
Always Up to Date
Lists are static snapshots. We add new research and foods regularly. Your data stays current without re-downloading anything.
From Lists to Confidence
Most kidney stone patients follow the same path. OxalateGuard was built for where the lists leave off.
The Google Search
You search 'low oxalate foods,' find the Harvard list, and print it. Great start.
The Confusion
You find a second list with different numbers. Now you don't know which to trust. You restrict your diet out of fear.
The Tracking System
You need a tool that combines all sources, tracks your daily intake, and works at the store and at restaurants. That's OxalateGuard.
Our 2,549 Foods Come From These Sources
Every food in OxalateGuard shows which sources contributed to its value. Here are the major research databases we include.