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Captain D's Oxalate Guide

31 menu items analyzed for oxalate content

6 Safe12 Caution13 Avoid

These are estimates based on typical preparations and standard recipes. Actual oxalate values may vary based on specific preparations, seasonal ingredients, and regional menu differences. Always check with your server about specific ingredients.

Likely Safe Options

Low oxalate — generally kidney-friendly choices

Cheesecake

Likely Safe~0mg (0–0mg range)

Key Ingredients

Corn on the Cob

Likely Safe~4mg (2–6mg range)

Key Ingredients

corn on the cob 3.9mg

Green Beans

Likely Safe~6mg (3–8mg range)

Key Ingredients

green beans 5.0mgblack pepper 0.6mg

Mac & Cheese

Likely Safe~9mg (5–14mg range)

Key Ingredients

macaroni pasta 9.0mg

Rice

Likely Safe~9mg (5–14mg range)

Key Ingredients

white rice 9.0mg

Stuffed Crab Shell

Likely Safe~14mg (8–21mg range)

Key Ingredients

breadcrumbs 13.0mgblack pepper 1.1mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

Lemon Pepper White Fish

Check Sides~17mg (10–25mg range)

Key Ingredients

white rice 7.2mggreen beans 5.0mgblack pepper 2.2mgwhite fish fillets 1.8mglemon 0.5mg

Breadstick

Check Sides~20mg (12–30mg range)

Key Ingredients

breadstick 19.4mggarlic 0.3mg

Grilled Shrimp Skewers Platter

Check Sides~20mg (12–31mg range)

Key Ingredients

white rice 7.2mgwheat breadstick 7.0mggreen beans 5.0mgblack pepper 1.1mg

Grilled White Fish Platter

Check Sides~22mg (13–33mg range)

Key Ingredients

white rice 7.2mgwheat breadstick 7.0mggreen beans 5.0mgwhite fish fillets 1.8mgblack pepper 1.1mg

French Fries

Check Sides~32mg (19–47mg range)

Key Ingredients

potatoes 31.6mg

Cole Slaw

Check Sides~36mg (21–53mg range)

Key Ingredients

cabbage 35.0mgvinegar 0.6mg

Coleslaw

Check Sides~40mg (24–61mg range)

Key Ingredients

cabbage 35.0mgcarrots 4.8mgvinegar 0.6mg

Hushpuppies

Check Sides~43mg (26–64mg range)

Key Ingredients

cornmeal 35.3mgflour 7.6mg

Grilled Fish Sandwich

Check Sides~51mg (31–77mg range)

Key Ingredients

potatoes 29.2mgwheat bread bun 11.7mgtomato 4.7mglettuce 4.0mgwhite fish fillet 1.5mg

Chocolate Cake

Check Sides~57mg (34–86mg range)

Key Ingredients

cocoa powder 38.3mgflour 15.2mgchocolate frosting 3.8mg

Giant Fish Sandwich

Check Sides~61mg (36–91mg range)

Key Ingredients

potatoes 29.2mgwheat bread bun 11.7mgtartar sauce 8.0mgfish fillet 7.5mglettuce 4.0mg

Baked Potato

Check Sides~61mg (36–91mg range)

Key Ingredients

potato 60.8mg

Best to Avoid

High oxalate — consider safer alternatives

Ultimate Platter

High Risk~83mg (50–124mg range)

Key Ingredients

cornmeal 26.5mgpotatoes 24.3mgcabbage 21.0mgfish fillet 6.0mgcarrots 4.8mg

Fried Okra

High Risk~84mg (50–125mg range)

Key Ingredients

okra 72.5mgcornmeal breading 11.0mg

Chicken Tenders Platter

High Risk~91mg (55–137mg range)

Key Ingredients

potatoes 29.2mgcornmeal 26.5mgcabbage 21.0mgbreadcrumbs 9.7mgcarrots 4.8mg

Crab Cake Dinner

High Risk~92mg (55–138mg range)

Key Ingredients

potatoes 29.2mgcornmeal 26.5mgcabbage 21.0mgbreadcrumbs 9.7mgcarrots 4.8mg

Butterfly Shrimp Platter

High Risk~99mg (60–149mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgcornmeal 19.8mgwheat flour 17.5mg

Popcorn Shrimp Platter

High Risk~99mg (60–149mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgcornmeal 19.8mgwheat flour 17.5mg

Premium Cod Platter

High Risk~102mg (61–153mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgwheat flour 20.0mgcornmeal 19.8mg

Country-Style Fish Platter

High Risk~102mg (61–153mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgcornmeal 19.8mgwheat flour 17.5mgwhite fish fillets 1.8mg

Shrimp & Fish Platter

High Risk~103mg (62–154mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgwheat flour 20.0mgcornmeal 19.8mgwhite fish fillets 1.0mg

Fish & Chicken Platter

High Risk~103mg (62–154mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgwheat flour 20.0mgcornmeal 19.8mgwhite fish fillets 1.0mg

Batter-Dipped Fish Platter

High Risk~104mg (62–156mg range)

Key Ingredients

potato 34.0mgcabbage 28.0mgwheat flour 20.0mgcornmeal 19.8mgwhite fish fillets 1.8mg

Shrimp Family Meal

High Risk~147mg (88–221mg range)

Key Ingredients

potatoes 60.8mgcornmeal 44.1mgcabbage 35.0mgcarrots 7.1mg

Fish Family Meal

High Risk~167mg (100–251mg range)

Key Ingredients

potatoes 60.8mgcornmeal 44.1mgcabbage 35.0mgfish fillet 20.0mgcarrots 7.1mg

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