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Salata Oxalate Guide

53 menu items analyzed for oxalate content

35 Safe10 Caution8 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

Grilled Salmon

Likely Safe~0mg (0–0mg range)

Key Ingredients

Cheddar Cheese

Likely Safe~0mg (0–0mg range)

Key Ingredients

Bacon Bits

Likely Safe~0mg (0–0mg range)

Key Ingredients

Hard-Boiled Egg

Likely Safe~0mg (0–0mg range)

Key Ingredients

Feta Cheese

Likely Safe~0mg (0–0mg range)

Key Ingredients

Romaine Lettuce

Likely Safe~0mg (0–0mg range)

Key Ingredients

Ranch Dressing

Likely Safe~0mg (0–0mg range)

Key Ingredients

garlic 0.1mg

Caesar Dressing

Likely Safe~0mg (0–0mg range)

Key Ingredients

garlic 0.2mglemon juice 0.1mg

Caesar Salad

Likely Safe~0mg (0–0mg range)

Key Ingredients

garlic 0.2mglemon juice 0.1mg

Chipotle Ranch

Likely Safe~0mg (0–1mg range)

Key Ingredients

chipotle peppers 0.2mggarlic 0.1mg

Cranberries

Likely Safe~1mg (0–1mg range)

Key Ingredients

cranberries 0.6mg

Grilled Shrimp

Likely Safe~1mg (1–2mg range)

Key Ingredients

black pepper 1.1mg

Cucumber

Likely Safe~1mg (1–2mg range)

Key Ingredients

cucumber 1.2mg

Tortilla Strips

Likely Safe~1mg (1–2mg range)

Key Ingredients

tortilla 1.2mg

Lemon Herb Vinaigrette

Likely Safe~2mg (1–3mg range)

Key Ingredients

vinegar 1.4mg

Honey Mustard Dressing

Likely Safe~2mg (1–2mg range)

Key Ingredients

mustard 1.0mgvinegar 0.6mg

Balsamic Vinaigrette

Likely Safe~2mg (1–3mg range)

Key Ingredients

balsamic vinegar 1.8mg

Chicken Caesar Wrap

Likely Safe~4mg (3–7mg range)

Key Ingredients

flour tortilla 3.5mgCaesar dressing 0.8mggarlic 0.1mg

Greek Dressing

Likely Safe~5mg (3–7mg range)

Key Ingredients

oregano 4.5mgred wine vinegar 0.1mggarlic 0.1mg

Sunflower Seeds

Likely Safe~6mg (3–9mg range)

Key Ingredients

sunflower seeds 5.7mg

Tuna Salad

Likely Safe~6mg (4–9mg range)

Key Ingredients

celery 6.3mg

Red Onion

Likely Safe~7mg (4–11mg range)

Key Ingredients

red onion 7.0mg

Crispy Chicken

Likely Safe~8mg (5–11mg range)

Key Ingredients

flour 7.6mg

Avocado

Likely Safe~8mg (5–13mg range)

Key Ingredients

avocado 8.4mg

Chicken Tortilla Soup

Likely Safe~9mg (5–13mg range)

Key Ingredients

tortilla strips 5.1mgblack beans 2.5mgcorn 0.6mgonion 0.3mggarlic 0.2mg

Mixed Greens

Likely Safe~10mg (4–19mg range)

Key Ingredients

mixed salad greens 9.6mg

Bell Peppers

Likely Safe~10mg (6–14mg range)

Key Ingredients

mixed bell peppers 9.6mg

Spring Mix

Likely Safe~10mg (4–19mg range)

Key Ingredients

spring mix greens 9.6mg

Black Beans

Likely Safe~11mg (7–16mg range)

Key Ingredients

black beans 9.8mgblack pepper 1.1mg

Croutons

Likely Safe~11mg (5–23mg range)

Key Ingredients

bread 11.3mg

BBQ Ranch Chicken Salad

Likely Safe~12mg (7–18mg range)

Key Ingredients

tortilla strips 6.8mgblack beans 3.5mgcorn 0.8mgBBQ sauce 0.5mggarlic 0.2mg

Falafel

Likely Safe~12mg (8–19mg range)

Key Ingredients

chickpeas 6.7mgflour 5.7mg

Broccoli

Likely Safe~14mg (9–22mg range)

Key Ingredients

broccoli 14.4mg

Corn

Likely Safe~15mg (9–23mg range)

Key Ingredients

sweet corn 15.0mg

Kale

Likely Safe~16mg (10–24mg range)

Key Ingredients

kale 16.1mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

Grilled Chicken

Check Sides~18mg (7–36mg range)

Key Ingredients

seasoning blend 18.0mg

Grilled Steak

Check Sides~18mg (7–36mg range)

Key Ingredients

seasoning blend 18.0mg

Broccoli Cheddar Soup

Check Sides~18mg (11–28mg range)

Key Ingredients

broccoli 18.0mgonion 0.3mg

Tomato Basil Soup

Check Sides~19mg (12–29mg range)

Key Ingredients

tomatoes 17.8mgbasil 0.6mgonion 0.5mggarlic 0.3mg

Sesame Ginger Dressing

Check Sides~20mg (12–30mg range)

Key Ingredients

ginger 19.2mgrice vinegar 0.4mgsoy sauce 0.4mgsesame oil 0.1mggarlic 0.1mg

Buffalo Chicken Wrap

Check Sides~22mg (13–33mg range)

Key Ingredients

lettuce 10.7mgtomato 6.5mgflour tortilla 3.5mgranch dressing 0.7mghot sauce 0.3mg

Tomato

Check Sides~22mg (14–34mg range)

Key Ingredients

tomato 22.4mg

Carrots

Check Sides~24mg (14–36mg range)

Key Ingredients

carrots 23.8mg

The Greek Salad

Check Sides~32mg (19–47mg range)

Key Ingredients

Kalamata olives 11.3mgtomato 11.2mgoregano 4.5mgred onion 1.8mgvinegar 1.2mg

Southwest Wrap

Check Sides~37mg (22–55mg range)

Key Ingredients

pepper jack cheese 28.1mgflour tortilla 3.5mgblack beans 3.5mgchipotle ranch dressing 0.7mgcorn 0.6mg

Best to Avoid

High oxalate — consider safer alternatives

Asian Sesame Salad

High Risk~81mg (32–162mg range)

Key Ingredients

ginger 48.0mgedamame 10.5mgcarrots 9.5mgmixed greens 8.0mgsesame seeds 3.1mg

Build Your Own Wrap

High Risk~85mg (34–171mg range)

Key Ingredients

protein (to be selected) 81.1mgflour tortilla wrap 3.5mgdressing (to be selected) 0.8mg

Build Your Own Salad

High Risk~110mg (44–220mg range)

Key Ingredients

protein (to be selected) 101.4mgsalad greens (base to be selected) 8.0mgdressing (to be selected) 0.8mg

Almonds

High Risk~119mg (71–178mg range)

Key Ingredients

almonds 118.6mg

Quinoa

Choose Another~276mg (166–414mg range)

Key Ingredients

quinoa 276.0mg

Sweet Potatoes

Choose Another~336mg (202–504mg range)

Key Ingredients

sweet potato 336.0mg

Spinach

Choose Another~900mg (540–1350mg range)

Key Ingredients

baby spinach 900.0mg

Roasted Beets

Choose Another~1013mg (608–1519mg range)

Key Ingredients

beets 1012.6mg

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