Which foods are highest in oxalate?

Spinach is the single highest common source (a half-cup cooked can exceed 700 mg). Other very-high foods include almonds, beets, rhubarb, Swiss chard, potatoes with skin, navy beans, soy, black tea, and dark chocolate in quantity. OxalWise organizes 300+ foods into low, moderate, high, and very-high bands per serving.

How much oxalate per day is recommended for kidney stone formers?

Most clinicians suggest calcium-oxalate stone formers stay under 100 mg of oxalate per day; some set a stricter 50 mg target. The right number is individual — a 24-hour urine test and your care team decide it.

Does boiling remove oxalate from food?

Yes. Soluble oxalate leaches into the cooking water — boiled-and-drained spinach, potatoes, beets, and legumes lose roughly a third to over half. Steaming, baking, and microwaving remove little. Boil, drain, and never reuse the water.

Should stone formers avoid calcium?

No — normal dietary calcium taken with meals binds oxalate in the gut so less is absorbed, and cutting calcium can raise stone risk. It is the most counterintuitive, best-replicated finding in stone prevention.

The Food Atlas: oxalate in 316 foods

Approximate milligrams of oxalate per typical serving, compiled from published analyses (Harvard T.H. Chan oxalate tables, university medical-center lists). Bands: low <5 mg · moderate 5–15 · high 15–50 · very high >50 mg per serving. Values vary by variety and preparation — trust the band, not the decimal.

Vegetables

Acorn squash, cooked — about 3 mg per ½ cup (103 g) (Low)
Artichoke, cooked — about 4 mg per 1 medium (120 g) (Low)
Arugula — about 2 mg per 1 cup (20 g) (Low)
Asparagus, cooked — about 3 mg per ½ cup (90 g) (Low)
Avocado — about 19 mg per ½ fruit (100 g) (High)
Bamboo shoots, canned — about 1 mg per ½ cup (66 g) (Low)
Bean sprouts — about 2 mg per ½ cup (52 g) (Low)
Beet greens, cooked — about 610 mg per ½ cup (72 g) (Very high)
Beets, cooked — about 76 mg per ½ cup (85 g) (Very high)
Bell pepper, raw — about 2 mg per ½ cup (75 g) (Low)
Bok choy, cooked — about 1 mg per ½ cup (85 g) (Low)
Broccoli, cooked — about 4 mg per ½ cup (78 g) (Low)
Brussels sprouts, cooked — about 2 mg per ½ cup (78 g) (Low)
Butternut squash, cooked — about 4 mg per ½ cup (103 g) (Low)
Cabbage, raw — about 2 mg per ½ cup (45 g) (Low)
Carrots, cooked — about 6 mg per ½ cup (78 g) (Moderate)
Carrots, raw — about 7 mg per ½ cup (61 g) (Moderate)
Cassava (yuca), boiled — about 36 mg per ½ cup (100 g) (High)
Cauliflower, cooked — about 1 mg per ½ cup (62 g) (Low)
Celery — about 5 mg per ½ cup (51 g) (Moderate)
Collard greens, cooked — about 45 mg per ½ cup (95 g) (High)
Corn, sweet — about 1 mg per ½ cup (82 g) (Low)
Cucumber — about 1 mg per ½ cup (52 g) (Low)
Eggplant, cooked — about 7 mg per ½ cup (50 g) (Moderate)
Endive — about 2 mg per 1 cup (50 g) (Low)
Fennel bulb, raw — about 3 mg per ½ cup (44 g) (Low)
French fries — about 51 mg per 4 oz (114 g) (Very high)
Garlic — less than 1 mg per 1 clove (3 g) (Low)
Green beans, cooked — about 9 mg per ½ cup (63 g) (Moderate)
Hot peppers — about 1 mg per 1 pepper (45 g) (Low)
Iceberg lettuce — about 1 mg per 1 cup (57 g) (Low)
Jicama, raw — about 1 mg per ½ cup (65 g) (Low)
Kale, cooked — about 4 mg per ½ cup (65 g) (Low)
Kale, raw — about 2 mg per 1 cup (21 g) (Low)
Leeks, cooked — about 3 mg per ½ cup (52 g) (Low)
Mashed potato — about 24 mg per ½ cup (105 g) (High)
Mushrooms, white — about 1 mg per ½ cup (48 g) (Low)
Mustard greens, cooked — about 8 mg per ½ cup (70 g) (Moderate)
Napa cabbage, raw — about 1 mg per ½ cup (38 g) (Low)
Nori (seaweed) — about 2 mg per 1 sheet (3 g) (Low)
Okra, cooked — about 57 mg per ½ cup (80 g) (Very high)
Olives, green — about 1 mg per 5 large (25 g) (Low)
Onion, raw — about 1 mg per ½ cup (80 g) (Low)
Parsnip, cooked — about 4 mg per ½ cup (78 g) (Low)
Peas, green, cooked — about 1 mg per ½ cup (80 g) (Low)
Pickles, dill — about 1 mg per 1 spear (35 g) (Low)
Potato, baked (russet) — about 97 mg per 1 medium (173 g) (Very high)
Potato, boiled — about 18 mg per ½ cup (78 g) (High)
Pumpkin, cooked — about 2 mg per ½ cup (123 g) (Low)
Radishes — less than 1 mg per ½ cup (58 g) (Low)
Red cabbage, raw — about 2 mg per ½ cup (45 g) (Low)
Romaine lettuce — about 1 mg per 1 cup (47 g) (Low)
Rutabaga, cooked — about 3 mg per ½ cup (85 g) (Low)
Sauerkraut — about 2 mg per ½ cup (71 g) (Low)
Scallions — about 1 mg per ¼ cup (25 g) (Low)
Snow peas — about 2 mg per ½ cup (32 g) (Low)
Spaghetti squash, cooked — about 2 mg per ½ cup (78 g) (Low)
Spinach, cooked — about 755 mg per ½ cup (95 g) (Very high)
Spinach, raw — about 656 mg per 1 cup (30 g) (Very high)
Sweet potato, baked — about 30 mg per ½ cup (100 g) (High)
Swiss chard, cooked — about 660 mg per ½ cup (88 g) (Very high)
Taro, cooked — about 24 mg per ½ cup (66 g) (High)
Tomato sauce — about 7 mg per ½ cup (122 g) (Moderate)
Tomato, raw — about 4 mg per 1 medium (123 g) (Low)
Turnip greens, cooked — about 30 mg per ½ cup (72 g) (High)
Turnip, cooked — about 7 mg per ½ cup (78 g) (Moderate)
Water chestnuts — about 1 mg per ½ cup (62 g) (Low)
Watercress — about 3 mg per 1 cup (34 g) (Low)
Yam, cooked — about 13 mg per ½ cup (68 g) (Moderate)
Yellow squash, cooked — about 2 mg per ½ cup (90 g) (Low)
Zucchini, cooked — about 1 mg per ½ cup (90 g) (Low)

Fruits

Apple — about 1 mg per 1 medium (182 g) (Low)
Apricot — about 3 mg per 2 fruits (70 g) (Low)
Banana — less than 1 mg per 1 medium (118 g) (Low)
Blackberries — about 29 mg per 1 cup (144 g) (High)
Blueberries — about 4 mg per 1 cup (148 g) (Low)
Cantaloupe — about 1 mg per 1 cup (160 g) (Low)
Cherries, sweet — about 3 mg per 1 cup (138 g) (Low)
Coconut, fresh — about 2 mg per ½ cup (40 g) (Low)
Cranberries, fresh — about 3 mg per 1 cup (100 g) (Low)
Dates, dried — about 6 mg per 3 dates (25 g) (Moderate)
Dragon fruit — about 3 mg per ½ cup (100 g) (Low)
Figs, dried — about 16 mg per 2 figs (38 g) (High)
Grapefruit — about 4 mg per ½ fruit (123 g) (Low)
Grapes — about 1 mg per 1 cup (92 g) (Low)
Guava — about 5 mg per 1 fruit (55 g) (Moderate)
Honeydew — about 1 mg per 1 cup (170 g) (Low)
Kiwi — about 3 mg per 1 fruit (69 g) (Low)
Lemon — about 1 mg per 1 fruit (58 g) (Low)
Lime — about 1 mg per 1 fruit (67 g) (Low)
Lychee — about 2 mg per 5 fruits (50 g) (Low)
Mandarin / clementine — about 3 mg per 1 fruit (88 g) (Low)
Mango — about 4 mg per 1 cup (165 g) (Low)
Nectarine — about 2 mg per 1 medium (142 g) (Low)
Orange — about 4 mg per 1 medium (131 g) (Low)
Papaya — about 2 mg per 1 cup (145 g) (Low)
Passion fruit — about 6 mg per 2 fruits (36 g) (Moderate)
Peach — about 2 mg per 1 medium (150 g) (Low)
Pear — about 2 mg per 1 medium (178 g) (Low)
Pineapple — about 4 mg per 1 cup (165 g) (Low)
Plantain, cooked — about 6 mg per ½ cup (77 g) (Moderate)
Plum — about 3 mg per 1 fruit (66 g) (Low)
Pomegranate arils — about 4 mg per ½ cup (87 g) (Low)
Prunes — about 8 mg per 5 prunes (42 g) (Moderate)
Raisins — about 6 mg per ¼ cup (41 g) (Moderate)
Raspberries — about 48 mg per 1 cup (123 g) (High)
Rhubarb, cooked — about 541 mg per ½ cup (122 g) (Very high)
Starfruit (carambola) — about 12 mg per 1 fruit (91 g) (Moderate)
Strawberries — about 4 mg per 1 cup (152 g) (Low)
Watermelon — about 1 mg per 1 cup (152 g) (Low)

Nuts & Seeds

Almond butter — about 60 mg per 2 tbsp (32 g) (Very high)
Almonds — about 122 mg per 1 oz (23 nuts, 28 g) (Very high)
Brazil nuts — about 4 mg per 1 oz (6 nuts, 28 g) (Low)
Cashews — about 49 mg per 1 oz (18 nuts, 28 g) (High)
Chestnuts, roasted — about 2 mg per 1 oz (28 g) (Low)
Chia seeds — about 6 mg per 1 tbsp (12 g) (Moderate)
Chocolate-hazelnut spread — about 10 mg per 1 tbsp (19 g) (Moderate)
Flaxseed, ground — about 3 mg per 1 tbsp (7 g) (Low)
Hazelnuts — about 12 mg per 1 oz (21 nuts, 28 g) (Moderate)
Hemp hearts — about 2 mg per 1 tbsp (10 g) (Low)
Macadamia nuts — about 4 mg per 1 oz (11 nuts, 28 g) (Low)
Peanut butter — about 13 mg per 2 tbsp (32 g) (Moderate)
Peanuts — about 30 mg per 1 oz (28 g) (High)
Pecans — about 20 mg per 1 oz (19 halves, 28 g) (High)
Pine nuts — about 10 mg per 1 oz (28 g) (Moderate)
Pistachios — about 14 mg per 1 oz (49 nuts, 28 g) (Moderate)
Pumpkin seeds (pepitas) — about 5 mg per 1 oz (28 g) (Moderate)
Sesame seeds — about 10 mg per 1 tbsp (9 g) (Moderate)
Sunflower seeds — about 13 mg per 1 oz (28 g) (Moderate)
Tahini — about 14 mg per 1 tbsp (15 g) (Moderate)
Trail mix — about 45 mg per ¼ cup (38 g) (High)
Walnuts — about 31 mg per 1 oz (14 halves, 28 g) (High)

Legumes & Soy

Black beans, cooked — about 16 mg per ½ cup (86 g) (High)
Black-eyed peas, cooked — about 4 mg per ½ cup (83 g) (Low)
Cannellini beans, cooked — about 14 mg per ½ cup (88 g) (Moderate)
Chickpeas, cooked — about 6 mg per ½ cup (82 g) (Moderate)
Edamame — about 48 mg per ½ cup (75 g) (High)
Falafel — about 18 mg per 3 pieces (51 g) (High)
Great Northern beans, cooked — about 50 mg per ½ cup (89 g) (Very high)
Hummus — about 13 mg per ¼ cup (62 g) (Moderate)
Kidney beans, cooked — about 22 mg per ½ cup (89 g) (High)
Lentils, cooked — about 8 mg per ½ cup (99 g) (Moderate)
Lima beans, cooked — about 8 mg per ½ cup (85 g) (Moderate)
Miso — about 5 mg per 1 tbsp (17 g) (Moderate)
Navy beans, cooked — about 76 mg per ½ cup (91 g) (Very high)
Pinto beans, cooked — about 12 mg per ½ cup (86 g) (Moderate)
Soy nuts (roasted soybeans) — about 392 mg per 1 oz (28 g) (Very high)
Split peas, cooked — about 6 mg per ½ cup (98 g) (Moderate)
Tempeh — about 10 mg per ½ cup (83 g) (Moderate)
Tofu — about 20 mg per ½ cup (126 g) (High)

Grains & Bread

Bagel, plain — about 8 mg per 1 bagel (99 g) (Moderate)
Barley, cooked — about 8 mg per ½ cup (79 g) (Moderate)
Bran flakes — about 13 mg per ¾ cup (30 g) (Moderate)
Brown rice, cooked — about 24 mg per 1 cup (195 g) (High)
Buckwheat, cooked — about 33 mg per ½ cup (84 g) (High)
Bulgur, cooked — about 6 mg per ½ cup (91 g) (Moderate)
Corn tortilla — about 5 mg per 1 tortilla (26 g) (Moderate)
Cornbread — about 8 mg per 1 piece (60 g) (Moderate)
Cornflakes — about 2 mg per 1 cup (28 g) (Low)
Cornmeal, dry — about 13 mg per ¼ cup (35 g) (Moderate)
Couscous, cooked — about 3 mg per ½ cup (79 g) (Low)
Cream of wheat, cooked — about 4 mg per 1 cup (251 g) (Low)
Croissant — about 3 mg per 1 croissant (57 g) (Low)
Egg noodles, cooked — about 2 mg per 1 cup (160 g) (Low)
English muffin — about 4 mg per 1 muffin (57 g) (Low)
Farro, cooked — about 6 mg per ½ cup (82 g) (Moderate)
Flour tortilla — about 4 mg per 1 tortilla (32 g) (Low)
Graham crackers — about 5 mg per 2 sheets (28 g) (Moderate)
Granola — about 12 mg per ½ cup (50 g) (Moderate)
Grits, cooked — about 9 mg per 1 cup (242 g) (Moderate)
Millet, cooked — about 15 mg per ½ cup (87 g) (High)
Oat bran, dry — about 12 mg per ¼ cup (24 g) (Moderate)
Oatmeal, cooked — about 20 mg per 1 cup (234 g) (High)
Pancakes — about 6 mg per 2 small (77 g) (Moderate)
Pasta, white, cooked — about 3 mg per 1 cup (140 g) (Low)
Pasta, whole wheat, cooked — about 8 mg per 1 cup (140 g) (Moderate)
Popcorn, air-popped — about 4 mg per 3 cups (24 g) (Low)
Pretzels — about 23 mg per 1 oz (28 g) (High)
Quinoa, cooked — about 12 mg per ½ cup (93 g) (Moderate)
Rice cakes — about 2 mg per 2 cakes (18 g) (Low)
Rice noodles, cooked — about 1 mg per 1 cup (176 g) (Low)
Rye bread — about 6 mg per 1 slice (32 g) (Moderate)
Saltine crackers — about 2 mg per 5 crackers (15 g) (Low)
Shredded wheat — about 10 mg per 1 cup (49 g) (Moderate)
Sourdough bread (white) — about 3 mg per 1 slice (30 g) (Low)
Waffle — about 5 mg per 1 waffle (75 g) (Moderate)
Wheat bran, dry — about 23 mg per ¼ cup (15 g) (High)
White bread — about 3 mg per 1 slice (30 g) (Low)
White rice, cooked — about 2 mg per 1 cup (158 g) (Low)
Whole wheat bread — about 8 mg per 1 slice (32 g) (Moderate)
Wild rice, cooked — about 4 mg per 1 cup (164 g) (Low)

Dairy & Eggs

Butter — less than 1 mg per 1 tbsp (14 g) (Low)
Cheddar cheese — about 1 mg per 1 oz (28 g) (Low)
Cottage cheese — about 1 mg per ½ cup (113 g) (Low)
Cream cheese — about 1 mg per 1 oz (28 g) (Low)
Eggs — less than 1 mg per 2 large (100 g) (Low)
Greek yogurt, plain — about 2 mg per ¾ cup (170 g) (Low)
Kefir — about 1 mg per 1 cup (243 g) (Low)
Milk — about 1 mg per 1 cup (244 g) (Low)
Mozzarella — about 1 mg per 1 oz (28 g) (Low)
Parmesan — less than 1 mg per 1 tbsp (5 g) (Low)
Sour cream — about 1 mg per 2 tbsp (29 g) (Low)
Yogurt, plain — about 2 mg per ¾ cup (170 g) (Low)

Meat & Fish

Beef liver — less than 1 mg per 3 oz (85 g) (Low)
Beef, steak — less than 1 mg per 4 oz (113 g) (Low)
Chicken breast — less than 1 mg per 4 oz (113 g) (Low)
Pork chop — less than 1 mg per 4 oz (113 g) (Low)
Salmon — less than 1 mg per 4 oz (113 g) (Low)
Sardines, canned with bones — about 1 mg per 3 oz (85 g) (Low)
Shrimp — about 1 mg per 4 oz (113 g) (Low)
Tuna — less than 1 mg per 4 oz (113 g) (Low)
Turkey — less than 1 mg per 4 oz (113 g) (Low)

Beverages

Almond milk — about 8 mg per 1 cup (240 ml) (Moderate)
Apple juice — about 2 mg per 1 cup (240 ml) (Low)
Beer — about 2 mg per 12 oz (355 ml) (Low)
Black tea, brewed — about 14 mg per 8 oz (240 ml) (Moderate)
Carrot juice — about 27 mg per 1 cup (240 ml) (High)
Coconut milk beverage — about 2 mg per 1 cup (240 ml) (Low)
Coffee, brewed — about 2 mg per 8 oz (240 ml) (Low)
Cola — about 1 mg per 12 oz (355 ml) (Low)
Cranberry juice cocktail — about 3 mg per 1 cup (240 ml) (Low)
Espresso — about 1 mg per 1 shot (30 ml) (Low)
Grape juice — about 1 mg per 1 cup (240 ml) (Low)
Green tea, brewed — about 2 mg per 8 oz (240 ml) (Low)
Herbal tea — less than 1 mg per 8 oz (240 ml) (Low)
Hot cocoa — about 33 mg per 1 cup (250 ml) (High)
Iced tea, bottled — about 15 mg per 12 oz (355 ml) (High)
Lemon juice — about 1 mg per 2 tbsp (30 ml) (Low)
Lemonade — about 2 mg per 1 cup (240 ml) (Low)
Oat milk — about 4 mg per 1 cup (240 ml) (Low)
Orange juice — about 10 mg per 1 cup (240 ml) (Moderate)
Pineapple juice — about 3 mg per 1 cup (240 ml) (Low)
Red wine — about 1 mg per 5 oz (148 ml) (Low)
Rice milk — about 1 mg per 1 cup (240 ml) (Low)
Soy milk — about 16 mg per 1 cup (240 ml) (High)
Sparkling water — less than 1 mg per any amount (Low)
Tomato juice — about 7 mg per 1 cup (240 ml) (Moderate)
Water — less than 1 mg per any amount (Low)
White tea, brewed — about 1 mg per 8 oz (240 ml) (Low)
White wine — about 1 mg per 5 oz (148 ml) (Low)

Sweets & Snacks

Apple pie — about 4 mg per 1 slice (117 g) (Low)
Blueberry muffin — about 5 mg per 1 muffin (66 g) (Moderate)
Brownie — about 12 mg per 1 brownie (56 g) (Moderate)
Cheesecake — about 4 mg per 1 slice (80 g) (Low)
Chocolate cake — about 8 mg per 1 slice (64 g) (Moderate)
Chocolate chip cookies — about 6 mg per 2 cookies (32 g) (Moderate)
Chocolate ice cream — about 5 mg per ½ cup (66 g) (Moderate)
Chocolate pudding — about 11 mg per ½ cup (128 g) (Moderate)
Cocoa powder — about 33 mg per 1 tbsp (5 g) (High)
Dark chocolate — about 39 mg per 1 oz (28 g) (High)
Fig bars — about 8 mg per 2 bars (32 g) (Moderate)
Fruit jam — about 2 mg per 1 tbsp (20 g) (Low)
Gelatin dessert — less than 1 mg per ½ cup (117 g) (Low)
Glazed donut — about 3 mg per 1 donut (60 g) (Low)
Granola bar — about 8 mg per 1 bar (35 g) (Moderate)
Gummy bears — less than 1 mg per 10 bears (22 g) (Low)
Hard candy — less than 1 mg per 3 pieces (15 g) (Low)
Honey — less than 1 mg per 1 tbsp (21 g) (Low)
Maple syrup — about 1 mg per 1 tbsp (20 g) (Low)
Milk chocolate — about 12 mg per 1 oz (28 g) (Moderate)
Potato chips — about 21 mg per 1 oz (28 g) (High)
Sugar — less than 1 mg per 1 tsp (4 g) (Low)
Tortilla chips — about 8 mg per 1 oz (28 g) (Moderate)
Vanilla ice cream — about 2 mg per ½ cup (66 g) (Low)

Condiments & Fats

Basil pesto — about 6 mg per 2 tbsp (32 g) (Moderate)
BBQ sauce — about 1 mg per 2 tbsp (36 g) (Low)
Gravy — about 1 mg per ¼ cup (60 g) (Low)
Hot sauce — less than 1 mg per 1 tsp (5 g) (Low)
Italian dressing — about 1 mg per 2 tbsp (30 g) (Low)
Ketchup — about 1 mg per 1 tbsp (17 g) (Low)
Mayonnaise — less than 1 mg per 1 tbsp (14 g) (Low)
Olive oil — less than 1 mg per 1 tbsp (14 g) (Low)
Ranch dressing — about 1 mg per 2 tbsp (30 g) (Low)
Soy sauce — about 3 mg per 1 tbsp (18 g) (Low)
Vegetable oil — less than 1 mg per 1 tbsp (14 g) (Low)
Vinegar — less than 1 mg per 1 tbsp (15 g) (Low)
Yellow mustard — about 1 mg per 1 tsp (5 g) (Low)

Herbs & Spices

Basil, fresh — about 2 mg per 2 tbsp (5 g) (Low)
Black pepper — about 4 mg per 1 tsp (2 g) (Low)
Chili powder — about 4 mg per 1 tsp (2.6 g) (Low)
Cilantro — about 1 mg per 2 tbsp (8 g) (Low)
Cinnamon — about 2 mg per 1 tsp (2.6 g) (Low)
Cumin — about 3 mg per 1 tsp (2 g) (Low)
Curry powder — about 4 mg per 1 tsp (2 g) (Low)
Fresh ginger — about 1 mg per 1 tbsp (6 g) (Low)
Garlic powder — about 1 mg per 1 tsp (3 g) (Low)
Nutmeg — about 3 mg per 1 tsp (2 g) (Low)
Oregano, dried — about 3 mg per 1 tsp (1 g) (Low)
Paprika — about 3 mg per 1 tsp (2 g) (Low)
Parsley, fresh — about 6 mg per 2 tbsp (8 g) (Moderate)
Rosemary, dried — about 2 mg per 1 tsp (1 g) (Low)
Thyme, dried — about 2 mg per 1 tsp (1 g) (Low)
Turmeric — about 5 mg per 1 tsp (3 g) (Moderate)

Meals

Bean burrito — about 22 mg per 1 burrito (185 g) (High)
Berry-yogurt smoothie — about 12 mg per 12 oz (355 ml) (Moderate)
Caesar salad — about 3 mg per 2 cups (100 g) (Low)
Cheese pizza — about 6 mg per 1 slice (107 g) (Moderate)
Cheeseburger — about 8 mg per 1 burger (150 g) (Moderate)
Chicken curry — about 8 mg per 1 cup (236 g) (Moderate)
Chicken noodle soup — about 2 mg per 1 cup (241 g) (Low)
Chicken stir-fry with vegetables — about 5 mg per 1 cup (220 g) (Moderate)
Chili con carne — about 24 mg per 1 cup (253 g) (High)
Fried rice — about 4 mg per 1 cup (198 g) (Low)
Garden salad — about 4 mg per 2 cups (110 g) (Low)
Greek salad — about 6 mg per 2 cups (150 g) (Moderate)
Green smoothie (spinach-based) — about 250 mg per 12 oz (355 ml) (Very high)
Grilled chicken sandwich — about 4 mg per 1 sandwich (180 g) (Low)
Lasagna — about 8 mg per 1 piece (215 g) (Moderate)
Mac & cheese — about 5 mg per 1 cup (200 g) (Moderate)
Pad thai — about 10 mg per 1 cup (200 g) (Moderate)
Ramen bowl — about 6 mg per 1 bowl (500 g) (Moderate)
Spaghetti with marinara — about 8 mg per 1 cup (250 g) (Moderate)
Sushi roll — about 4 mg per 6 pieces (150 g) (Low)
Tacos, beef — about 8 mg per 2 tacos (170 g) (Moderate)
Tomato soup — about 6 mg per 1 cup (244 g) (Moderate)
Vegetable omelette — about 3 mg per 1 omelette (150 g) (Low)