Food Group Food Item Serving size OxalateCategory Oxalate Value
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1 Food Group Food Item Serving size OxalateCategory Oxalate Value Fruits Whole Fruits Avocados 1 fruit Very High 19mg Dates 1 date Very High 24mg Grapefruit 1/2 fruit Very High 12mg Kiwi 1 fruit Very High 16mg Orange 1 fruit Very High 29mg Raspberries 1 cup Very High 48mg Tangerine 1 fruit High 10mg Figs 1 medium fig Moderate 9mg Apple Sauce 1 cup Low 2mg Banana 1 fruit Low 3mg Blackberries 1/2 cup Low 2mg Blueberries 1/2 cup Low 2mg Cherries 1 cup Low 3mg Limes 1/2 fruit Low 3mg Pears 1 fruit Low 2mg Pineapple 1 cup Low 4mg Raisins 1 oz or 1 small snack box Low 3mg Strawberries 1/2 cup Low 2mg Apples 1 fruit Little or None 1mg Apricots 1 fruit Little or None 0mg Cantaloupe 1/4 melon Little or None 1mg Grapes 1/2 cup or 16 seedless grapes Little or None 1mg Honeydew Melon 1 cup Little or None 1mg Lemons 1 wedge Little or None 1mg
2 Mango 1 fruit Little or None 1mg Nectarine 1 fruit Little or None 0mg Papaya 1 medium fruit Little or None 1mg Peaches 1 fruit Little or None 0mg Plaintain 1 medium Little or None 1mg Plums 1 fruit Little or None 0mg Watermelon 1 slice Little or None 1mg Canned Fruits Canned Pineapple 1/2 cup Very High 24mg Canned Cherries 1/2 cup Moderate 7mg Cranberry Sauce 1/2 cup Low 2mg Canned Pears 1/2 cup Little or None 1mg Canned Peaches 1/2 cup Little or None 1mg Fruit Cocktail 1/2 cup Little or None 1mg Dried Fruits Dried Figs 5 pieces/fruits Very High 24mg Dried Pineapples 1/2 cup Very High 30mg Dried Prunes 1/4 cup or 5 prunes High 11mg Dried Apples 1 cup or 13 rings Low 2mg Dried Apricots 1 cup of halves Low 3mg Dried Cranberries 1/2 cup Little or None 1mg Vegetables Bamboo Shoots 1 cup Very High 35mg Beets 1/2 cup Very High 76mg Fava Beans 1/2 cup Very High 20mg Navy Beans 1/2 cup Very High 76mg Okra 1/2 cup Very High 57mg
3 Olives approx 10 olives Very High 18mg Parsnip 1/2 cup Very High 15mg Red Kidney Beans 1/2 cup Very High 15mg Refried Beans 1/2 cup Very High 16mg Rhubarb 1/2 cup Very High 541mg Rutabaga 1/2 cup mashed Very High 31mg Spinach, cooked 1/2 cup Very High 755mg Spinach, raw 1 cup Very High 656mg Tomato Sauce 1/2 cup Very High 17mg Turnip 1/2 cup mashed Very High 30mg Yams 1/2 cup, cubed Very High 40mg Carrots, raw 1/2 lg carrot High 10mg Celery, Cooked 1 cup High 10mg Collards 1 cup High 10mg Artichokes 1 small bud Moderate 5mg Asparagus 4 spears Moderate 6mg Carrots, cooked 1/2 cup sliced Moderate 7mg Hot Chili Peppers 1/2 cup Moderate 5mg Mixed Vegetables, frozen 1/2 cup Moderate 5mg Oriental Vegetables, frozen 1/2 cup Moderate 6mg Soybeans 1 cup Moderate 7mg String Beans 1/2 cup Moderate 9mg Tomato 1 med whole Moderate 7mg Brussel Sprouts 1/2 cup frozen Low 2mg Celery, raw 1 stalk Low 3mg Kale 1 cup chopped Low 2mg Mung Beans 1/2 cup Low 3mg Mustard Greens 1 cup chopped Low 4mg Sea Vegetables 1 cup Low 3mg
4 Alfalfa Sprouts 1/2 cup Little or None 0mg Bok Choy (Chinese Cabbage 1 cup, raw Little or None 1mg Broccoli 1/2 cup chopped Little or None 1mg Cabbage 1/2 cup Little or None 1mg Cauliflower 1/2 cup cooked Little or None 1mg Chives 1 tsp Little or None 0mg Corn 1/2 cup Little or None 1mg Cucumber 1/4 cucumber Little or None 1mg Endive 1/2 cup Little or None 0mg Green Pepper 1 ring Little or None 1mg Iceberg Lettuce 1 cup Little or None 0mg Mushroons 1 mushroom Little or None 0mg Onions 1 small onion Little or None 0mg Peas 1/2 cup Little or None 1mg Pickles 1 pickle Little or None 0mg Radish 10 count Little or None 0mg Romaine Lettuce 1 cup Little or None 0mg Scallions 1/2 cup Little or None 1mg Sauerkraut 1/2 cup Little or None 1mg Waterchestnuts 4 waterchestnuts Little or None 0mg Yellow Squash 1/2 cup Little or None 1mg Zucchini 1/2 cup Little or None 1mg Potatoes French Fries (homemade or fast food) 4 oz or 1/2 cup Very High 51mg Baked Potato with Skin 1 medium Very High 97mg Mashed Potatoes 1 cup Very High 29mg Potato Chips 1 oz Very High 21mg Potato Salad 1/3 cup Very High 17mg Sweet Potatoes 1 cup Very High 28mg Dairy
5 Cream Products Homemade Cream Sauce 1 cup Low 3mg Coffee Creamer 1 Tbs Little or None 0mg Non-Dairy Creamer 1 Tbs Little or None 0mg Sour Cream 1 Tbs Little or None 0mg Ice Creams Ice Cream (Vanilla) 1/2 cup Little or None 0mg Ice Cream Light 1/2 cup Little or None 0mg Non Fat Ice Cream 1/2 cup Little or None 0mg Yogurt Products Plain Yogurt 1 cup Low 2mg Yogurt with Fruit 8 oz Little or None 1mg Non Fat Yogurt with Fruit 8 oz Little or None 1mg Frozen Yogurt 1/2 cup Little or None 1mg Lowfat Frozen Yogurt 1/2 cup Little or None 1mg Cheese Products American Cheese 1 slice Little or None 0mg Cheddar Cheese 1 slice Little or None 0mg Low Fat Cheese 1 slice Little or None 0mg Cottage Cheese 1/2 cup Little or None 0mg Low Fat Cottage Cheese 1 cup Little or None 0mg Cottage Cheese Fat Free 1/2 cup Little or None 1mg Mozzarella Cheese 1 oz Little or None 0mg Eggs Eggs 1 medium Little or None 0mg Egg Beaters 4 oz Little or None 0mg Dairy Spreads Cream Cheese 1 oz Little or None 0mg Cream Cheese Fat Free 1 oz Little or None 1mg Low Fat Cream Cheese 1 oz Little or None 1mg Butter, Salted 1 pat Little or None 0mg
6 Milk Chocolate Milk 1 cup Moderate 7mg Breads & Grains Powered Milk 1 envelope Low 3mg Fat Free Milk 1 cup Little or None 1mg 1% Milk 1 cup Little or None 1mg 2% Milk 1 cup Little or None 1mg Whole Milk 1 cup Little or None 1mg Buttermilk 1 cup Little or None 1mg Breads French Toast 2 slices Very High 13mg English Muffin Whole Wheat 1 muffin High 12mg Pancakes (Homemade) 4 cakes High 11mg Pancakes (mix) 4 cakes High 10mg Blueberry Muffins 1 muffin High 9mg Biscuits (plain or buttermilk) 1 biscuit Moderate 6mg Bran Muffins 1 muffin Moderate 5mg Bran Muffin Low fat 1 muffin Moderate 5mg Cracked Wheat Bread 1 slice Moderate 5mg English Muffin 1 muffin Moderate 8mg English Muffin Multi-Grain 1 muffin Moderate 8mg English Muffin Wheat 1 muffin Moderate 7mg Low Fat Muffins 1 muffin Moderate 5mg Rye Bread 1 slice Moderate 7mg Tortillas, Corn 1 tortilla Moderate 7mg Tortillas, flour 1 tortilla Moderate 8mg White Bread 1 slice Moderate 5mg Wheat Bran Bread 1 slice Moderate 7mg Whole Oat Bread 1 slice Moderate 5mg
7 Whole Wheat Bread 1 slice Moderate 6mg Corn Bread 1 piece Low 4mg Oatmeal Bread 1 piece Low 4mg Oat Bran Muffin 1 small muffin Low 4mg Oat Bran Bread 1 slice Low 4mg Pastas, Rice & Grains All-Purpose Flour 1 cup Very High 17mg Brown Rice, cooked 1 cup Very High 24mg Brown Rice Flour 1 cup Very High 65mg Buckwheat Groats 1 cup cooked Very High 133mg Bulgur, cooked 1 cup Very High 86mg Corn Grits 1 cup Very High 97mg Cornmeal 1 cup Very High 64mg Couscous 1 cup Very High 15mg Lasagna 1 serving Very High 23mg Millet, cooked 1 cup Very High 62mg Miso 1 cup Very High 40mg Rice Bran 1 cup Very High 281mg Soy Flour 1 cup Very High 94mg Wheat Berries 1 cup cooked Very High 98mg Wheat Flour, Whole Grain 1 cup Very High 29mg Spaghetti 1 cup cooked High 11mg White Rice Flour 1 cup High 11mg Corn Flour 1 cup Low 3mg Hummus 1 Tbs Low 4mg Macaroni & Cheese 1 cup Low 4mg White Rice, cooked 1 cup Low 4mg Barley Malt Flour 1 cup Little or None 0mg Corn Bran 1 cup Little or None 0mg
8 Flaxseed 1 Tbs Little or None 0mg Oat Bran, raw 1/3 cup Little or None 0mg Meats & Fish Meat & Meat Alternatives Tofu 3.5oz Very High 13mg Veggie Burger 1 pattie Very High 24mg Soy Burger 3.5oz High 12mg Chicken Nuggets 6 nuggets Low 3mg Meatballs 2 meatballs Low 2mg Turkey Dogs 1 dog Low 3mg Antelope 3 oz Little or None 0mg Bacon 2 slices Little or None 0mg Bologna 1 slice Little or None 0mg Buffalo 3 oz Little or None 0mg Chicken Dog 1 dog Little or None 1mg Chicken Liver 3 oz Little or None 0mg Chicken 3 oz Little or None 0mg Hot Dogs 1 dog Little or None 1mg Ham 3 oz Little or None 0mg Ground Beef 3 oz Little or None 0mg Lean Hamburg (85%) 3 oz Little or None 0mg Lean Hamburg (75%) 3 oz Little or None 0mg Lean Hamburg (90%) 3 oz Little or None 1mg Liver 3.5oz Little or None 0mg Moose 3oz Little or None 0mg Pork 5 oz Little or None 0mg Turkey 5 oz Little or None 0mg Venison 3 oz Little or None 0mg
9 Wild Game Meat 3 oz Little or None 1mg Fish Tuna Salad 1 cup Moderate 6mg Frozen Fish Sticks 2 sticks Low 3mg Alaskan King Crab 3 oz or 1/2 leg Little or None 0mg Bluefish 1 fillet Little or None 1mg Clams, raw 3 oz Little or None 0mg Cod, pacific 3 oz or 1 fillet Little or None 0mg Cod Liver Fish Oil 1 tsp Little or None 0mg Flounder 3 oz Little or None 0mg Haddock 3 oz Little or None 0mg Halibut 3 oz Little or None 0mg Herring (Atlantic & Pacific) 3 oz Little or None 1mg Mackeral 3 oz Little or None 0mg Oysters 3 oz Little or None 0mg Pollock 3 oz Little or None 0mg Salmon (all types) 4 oz Little or None 0mg Sardines 1 can or 3.75oz Little or None 0mg Shrimp 3 oz Little or None 0mg Swordfish 1 piece Little or None 0mg Tuna Fish (in oil) 3.5 oz Little or None 0mg Tuna Fish (in water) 3.5oz Little or None 0mg Whiting 3 oz Little or None 0mg Nuts and Seeds Almonds 1 oz or 22 kernels Very High 122mg Candies with Nuts (ex Snickers) 2 oz Very High 38mg Cashews 1 oz or 18 kernels Very High 49mg Peanuts 1 oz Very High 27mg Pistachios 1 oz or 48 kernels Very High 14mg Mixed Nuts (with Peanuts) 1 oz Very High 39mg Pumpkin Seeds 1 cup, cooked Very High 17mg
10 Trail Mix 1 oz Very High 15mg Walnuts 1 cup or 7 nuts Very High 31mg Pecans 1 oz or 15 halves High 10mg Sunflower Seeds 1 cup High 12mg Flaxseed 1 Tbs Little or None 0mg Cakes, Candies, Cookies & Pudding Snacks Brownies 1 oz or 1/2 brownie Very High 31mg Cake (store brand) 1 piece Very High 15mg Cake (homemade) 1 piece Very High 16mg Candies with Nuts (ex Snickers) 2 oz Very High 38mg Chocolate Syrup 2 Tbs Very High 38mg Fudge Sauce 2 Tbs Very High 28mg Cake (Low Fat Only) 1 piece High 11mg Chocolate Chip Cookies (store brand) 1 cookie High 10mg Chocolate Chip Cookies (Low Fat Only) 1 cookie Moderate 7mg Milk Chocolate Candies 1 oz Moderate 5mg Pies (homemade) 1 piece or 1/8th of pie Moderate 5mg Apple Pie 1 piece or 1/8th of pie Moderate 5mg Pudding Popsicle 1 pop Moderate 5mg Fig Bars 1 cookie Low 4mg Chocolate Pudding, Instant 1/4 box or 1 oz Low 4mg Oatmeal Cookies (store) 1 cookie Low 4mg Oatmeal Cookie (homemade) 1 cookie Low 2mg Rice Cake 1 cake Low 4mg
11 Rice Pudding 1/2 cup Low 2mg Snack Cakes- crème filled 1 cake Low 3mg Custard 1 cup Little or None 1mg Jello 1 cup Little or None 1mg Popsicle 1 stick Little or None 0mg Rice Krispy Treat 1 bar Little or None 1mg Sherbert 1/2 cup Little or None 0mg Tapioca Pudding 1/2 cup Little or None 0mg Vanilla Pudding 1 cup Little or None 1mg Crackers, Chips & Miscellaneous Potato Chips 1 oz Very High 21mg Tortilla Corn Chips 1 oz Moderate 7mg Popcorn, oil-popped 1 cup Moderate 5mg Pretzels, Hard & Salted 1 oz Moderate 5mg Fruit Roll-Ups 1 roll Low 2mg Graham Crackers 1 large rectangle Low 2mg Popcorn, air-popped 1 cup Low 4mg Ritz Crackers 5 crackers Low 3mg Saltines 1 cracker Little or None 1mg Triscuits 1 cracker Little or None 1mg Wheat Crackers 1 cracker Little or None 1mg Wheat Thins, Reduced Fat 1 cracker Little or None 1mg Beverages Carrot Juice 1 cup Very High 27mg Hot Chocolate (homemade) 1 cup Very High 65mg Lemonade (frozen from concentrate) 8 oz Very High 15mg Rice Dream 1 cup Very High 13mg
12 Tea, Brewed 1 cup Very High 14mg Tomato Juice 1 cup Very High 14mg V8 Juice 1 cup Very High 18mg Prune Juice 1 cup Moderate 7mg Apple Juice 6 oz Low 2mg Apricot Juice 1 cup Low 2mg Coffee Decaff 1 cup Low 2mg Orange Juice 1 cup Low 2mg Pineapple Juice 8 oz Low 3mg Postum (coffee Substitute) 1 serving Low 2mg Coffee 1 cup Little or None 1mg Gatorade 1 cup Little or None 0mg Grape Juice 8 oz Little or None 1mg Grapefruit Juice 8 oz Little or None 0mg Kool-Aid 1 cup Little or None 1mg Lemonade (diet) 8 oz Little or None 1mg Mango Juice 8 oz Little or None 1mg Sodas (all types) 8 oz Little or None 0mg Sweetened Instant Iced Tea 1 cup Little or None 0mg Water 8 oz Little or None 0mg Dairy Beverages Chocolate Milk 1 cup Moderate 7mg Powdered Milk 1 envelope Low 3mg Soy Milk 1 cup Low 4mg Fat Free Milk 1 cup Little or none 1mg 1% Milk 1 cup Little or none 1mg 2% Milk 1 cup Little or none 1mg Whole Milk 1 cup Little or none 1mg
13 Alcoholic Beverages Beer (Regular) 1 can Low 4mg Beer (Light) 1 can Low 3mg Red Wine 4 oz Little or None 1mg White Wine 4 oz Little or None 0mg Liquor (80 proof) 1 jigger Little or None 0mg Spreads, Sauces & Toppings Chocolate Syrup 2 Tbs Very High 38mg Fudge Sauce 2 Tbs Very High 28mg Miso 1 cup Very High 40mg Peanut Butter 1 Tbs Very High 13mg Peanut Butter Reduced Fat 1 Tbs Very High 16mg Stuffing 1 cup Very High 36mg Tahini 1 Tbs Very High 16mg Cream Sauce, Homemade 1 cup Low 3mg Gravy 1 cup Low 4mg Olive Oil & Vinegar Low 2mg Soy Sauce 1 Tbs Low 3mg Apple Butter 1 Tbs Little or None 0mg Butter 1 Pat Little or None 0mg Catsup/Ketchup 1 packet Little or None 1mg Cream Cheese 1 oz Little or None 0mg Cream Cheese Low Fat 1 oz Little or None 1mg Cream Cheese Fat Free 1 oz Little or None 1mg Horseradish 1 Tbs Little or None 0mg Jam/Jelly 1 Tbs Little or None 1mg Italian Salad Dressing 1 Tbs Little or None 0mg Mayonnaise 1 Tbs Little or None 0mg
14 Mustard, yellow 1 tsp or packet Little or None 1mg Pancake Syrup 3/4 Tbs Little or None 0mg Salsa 1 Tbs Little or None 1mg Whipped Cream 2 Tbs Little or None 0mg Whipped Topping 2 Tbs Little or None 0mg Ingredients All-Purpose Flour 1 cup Very High 17mg Brown Rice Flour 1 cup Very High 65mg Cocoa Powder 4 tsp Very High 67mg Cornmeal 1 cup Very High 64mg Soy Flour Very High 94mg Soy Protein Isolate 1 oz Very High 27mg Wheat Flour, Whole Grain 1 cup Very High 29mg White Rice Flour 1 cup High 11mg Chili Powder 1 tbs Moderate 7mg Brewer's Yeast 1 tbs Moderate 7mg Corn Flour 1 cup Low 3mg Cornstarch 1 cup Low 3mg Lemon Juice (canned or bottled) 1 cup Low 4mg Artificial Sweetner 1 packet Very Low 1mg Bullion Cube 1 cube Very Low 1mg Black Pepper 1 dash Very Low 0mg Barley Malt Flour 1 cup Very Low 0mg Brown Sugar 1 cup packed Very Low 1mg Butter 1 pat Very Low 0mg Buttermilk 1 cup Very Low 1mg Corn Syrup (high Fructose) 1 tbs Very Low 1mg Corn Syrup (Light) 1 tbs Very Low 0mg Cod Liver Oil 1 tsp Very Low 0mg
15 Cream Substitute 1 tsp Very Low 0mg Cream 1 tbs Very Low 0mg Eggs 1 medium egg Very Low 0mg Eggbeaters 4 oz Very Low 0mg Garlic Powder 1 tsp Very Low 0mg Gelatin 1 tbs or 1 envelope Very Low 0mg Honey 1 tbs Very Low 0mg Lard 1 tsp Very Low 0mg Lemon Juice Raw (concentrate) 1 tbs Very Low 0mg Molasses 1 tbs Very Low 0mg Oat Flour 1 cup Very Low 0mg Salt 1 tsp Very Low 0mg Shortening 1 tsp Very Low 0mg Sugar 1 tsp Very Low 0mg Sweet Whey Fluid 1 cup Very Low 1mg Sweet Whey Dried 1 tbs Very Low 0mg Fast Food Items or Meals Burritos with beans 1 burrito Very High 17mg Burritos with beans & meat 1 burrito Very High 16mg Cheeseburger with bun 1 burger & bun Very High 13mg Chili with Beans 1 cup Very High 24mg Enchilada with Cheese & beef 1 enchilada Very High 13mg Enchilada with Chicken 1 enchilada Very High 13mg French Fries 4 oz Very High 51mg Lasagna with meat 1 serving Very High 23mg Nachos with Cheese 6-8 chips Very High 13mg Pizza with Cheese 2 slices Very High 13mg Grilled Cheese Sandwich 1 sandwich High 12mg Tacos 1 small taco High 12mg Doughnut 1 doughnut Moderate 5mg
16 Eggroll 1 eggroll Moderate 5mg Hot Dog with Bun 1 dog with bun Moderate 9mg Onion Rings 6-8 rings Moderate 5mg Chicken Nuggets 6 nuggets Low 3mg Macaroni & Cheese 1 cup Low 4mg Chicken Roll 1 package Very Low 1mg Soups Clam Chowder 1 cup Very High 13mg Lentil Soup 1 cup Very High 39mg Miso Soup 1 cup Very High 111mg Vegetable Beef Soup 1 cup Moderate 5mg Chicken Noodle Soup 1 can Low 3mg Breakfast Items Cream of Wheat 1 cup Very High 18mg Red River Cereal 1/4 cup Very High 13mg Corn Grits 1 cup Very High 97mg Farina Cereal 1 cup Very High 16mg French Toast 2 slices Very High 13mg Pancakes (Homemade) 4 pancakes Very High 22mg Pancakes (dry mix) 4 pancakes Very High 37mg Danish Pastry Homemade 1 pastry Very High 14mg Sweet Rolls Low Fat 1 pastry Very High 13mg English Muffins Whole Wheat ONLY 1 muffin High 12mg Bran Muffins (store) 1 muffin Moderate 5mg Bran Muffin Low Fat 1 muffin Moderate 5mg Blueberry Muffins 1 muffin Moderate 9mg
17 Doughnut 1 doughnut Moderate 5mg English Muffins - Reg 1 muffin Moderate 8mg English Muffins - Multi-Grain 1 muffin Moderate 8mg English Muffins - Wheat 1 muffin Moderate 7mg Muffins Low Fat 1 muffin Moderate 5mg Poptart 1 tart Moderate 7mg Cornbread 1 piece Low 4mg Danish Pastry, Fruit Filled 1 pastry Low 4mg Granola Bars Low Fat 1 oz uncoated Low 2mg Kashi Go Lean Bar 1 bar Low 3mg Bacon 2 slices Very Low 0mg Carnation Instant Breakfast 1 packet Very Low 1mg Eggs 1 medium egg Very Low 0mg Eggbeaters 4 oz Very Low 0mg Granola Bars- Hard & Plain 1 bar Very Low 1mg Oatmeal Cereal 1 cup Very Low 0mg Pancake Syrup 3/4 tbs Very Low 0mg Cereals by Manufacturer Kellogg's All-Bran Original 1/2 cup Very High 26mg All-Bran Buds 1/2 cup Very High 20mg Complete Wheat Bran 3/4 cup Very High 34mg Cracklin' Oat Bran 3/4 cup Very High 15mg Frosted Mini-Wheats 1 cup Very High 28mg Just Right Fruit & Nut 1 cup Very High 13mg Low Fat Granola with Raisins 2/3 cup Very High 16mg Kashi Go Lean 3/4 cup Very High 14mg Mueslix Apple & Almond Crunch 2/3 cup Very High 20mg
18 Mueslix 2/3 cup Very High 17mg Puffed Kashi 1 cup Very High 13mg Raisin Bran 1 cup Very High 46mg Raisin Bran Crunch 1 cup Very High 27mg Raisin Squares Mini-Wheats 3/4 cup Very High 41mg Smart Start 1 cup Very High 15mg All-Bran with Extra Fiber 1/2 cup High 11mg Cocoa Krispies 3/4 cup High 11mg Kashi Good Friends 3/4 cup High 10mg Complete Oat Bran Flakes 3/4 cup Moderate 5mg Kashi Heart to Heart 3/4 cup Moderate 8mg Healthy Choice Multi-Grain Flakes 3/4 cup Moderate 7mg Froot Loops 1 cup Low 2mg Honey Crunch Corn Flakes 3/4 cup Low 3mg Rice Krispies 1 1/4 cup Low 4mg Special K 1 cup Low 3mg Special K Red Berries 1 cup Low 2mg Smacks 3/4 cup Low 3mg Corn Flakes 1 cup Very Low 1mg Corn Pops 1 cup Very Low 1mg Crispix 1 cup Very Low 1mg Frosted Flakes 3/4 cup Very Low 1mg Product 19 1 cup Very Low 1mg Post Cereals 100% Bran 1/3 cup Very High 25mg 40% Bran 3/4 cup Very High 36mg Banana Nut Crunch 1 cup Very High 25mg
19 Cranberry Almond Crunch (Morning Traditions) 1 cup Very High 35mg Fruit & Fiber Dates, Raisins & Walnuts 1 cup Very High 41mg Great Grains Raisin, Dates & Pecans 2/3 cup Very High 17mg Great Grains Crunch Pecan 2/3 cup Very High 18mg Grape Nuts 1/2 cup Very High 14mg Original Shredded Wheat & Bran 1 1/4 cup Very High 53mg Blueberry Morning 1/2 cup Moderate 8mg Grape Nuts Flakes 3/4 cup Moderate 7mg Fruity Pebbles 3/4 cup Low 2mg Honey Bunches of Oats with Almonds 3/4 cup Low 2mg Honey Bunches of Oats Honey Roasted 3/4 cup Low 3mg Honeycomb 1 1/3 cup Very Low 1mg Wafflecrisp 1 cup Very Low 1mg General Mills Basic 4 1 cup Very High 17mg Fiber One 1/2 cup Very High 13mg Honey Nut Clusters 1 cup Very High 23mg Multi-Bran Chex 1 cup Very High 36mg Nature Valley Cinnimon & Raisins Granola 3/4 cup Very High 13mg Oatmeal Crisp with Almonds 1 cup Very High 24mg Oatmeal Raisin Crisp 1 cup Very High 13mg Raisin Nut Bran 1 cup Very High 24mg Total Raisin Bran 1 cup Very High 31mg
20 Harmony 1 1/4 cup High 11mg Wheaties Raisin Bran 1 cup High 11mg Apple Cinnamon Cheerios 3/4 cup Moderate 5mg Berry Bust Cheerios 1 cup Moderate 7mg Cheerios 1 cup Moderate 8mg Cinnamon Toast Crunch 3/4 cup Moderate 5mg Corn Chex 1 cup Moderate 5mg Count Chocula 1 cup Moderate 5mg Frosted Cheerios 1 cup Moderate 6mg Honey Nut Cheerios 1 cup Moderate 7mg Golden Grahams 3/4 cup Moderate 9mg Lucky Charms 1 cup Moderate 5mg Reese's Puffs 3/4 cup Moderate 8mg Team Cheerios 1 cup Moderate 6mg Total Corn Flakes 1 1/3 cup Moderate 5mg Wheat Chex 1 cup Moderate 7mg Wheaties 1 cup Moderate 8mg Whole Grain Total 3/4 cup Moderate 8mg Cocoa Puffs 1 cup Low 3mg Kix 1 1/3 cup Low 2mg Rice Chex 1 1/4 cup Low 4mg Trix 1 cup Very Low 0mg Quaker Low Fat 100% Natural Granola with Raisins 3/4 cup Very High 15mg 100% Natural Granola Oats & Honey 1/2 cup Very High 13mg Oat Bran 1 1/4 cup High 10mg
21 Honey Nut Oats 1 oz Moderate 7mg Oatmeal Squares 1 cup Moderate 5mg Puffed Wheat 1 1/4 cup Moderate 9mg Toasted Oatmeal 1 oz Moderate 6mg Puffed Rice 1 cup Low 2mg Oaker Oat Cinnamon Life 3/4 cup Low 3mg Quaker Oat Life 3/4 cup Low 3mg Cap'n Crunch 3/4 cup Very Low 0mg Other Cereal Brands Bran Flakes with Raisins, Single Brand 1 cup Very High 57mg Nabisco Shredded Wheat 2 biscuits Very High 42mg Nabisco Honey Nut Shredded Wheat Bite Size 1 cup Very High 47mg Spoonsize Shredded Wheat 1 cup Very High 45mg Uncle Sam 1 cup High 11mg Just Right with Crunchy Nuggets 1 cup Moderate 5mg Wheetabix Whole Wheat 2 biscuits Moderate 8mg Healthy Valley Oat Bran Flakes 1 cup Very Low 0mg
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