Low-oxalate foods you can actually eat

Spinach carries a hundred times what kale does. There is no rule of thumb for oxalate, which is why the list matters.

October 8, 2026

Most people meet oxalates through a kidney stone. A doctor says to cut back, hands over a list headed by spinach, almonds and rhubarb, and that is usually where the guidance ends.

The list of what is fine is longer and more useful. Below is what our database grades low in oxalate, drawn from the same data as the high-oxalate list.

Why these foods are low

Oxalate is a plant compound, so animal foods contain effectively none. Meat, fish, eggs, cheese and milk are all low, and dairy also helps in a second way, covered further down.

Among plants, the amount varies enormously and not in a way you could guess. Spinach carries roughly a hundred times what kale does, and they look like the same sort of food. Almonds are high and peanuts are moderate. Sweet potato is high and white potato is moderate.

No rule of thumb predicts oxalate content, so you need the list. That is unusual among the compounds we track.

The foods you can eat freely

These are the everyday low-oxalate ingredients.

egg

The complete list

Every food our database grades safe or low for oxalate, grouped the way a shop is. Each one links to its own page.

Fruit87 foods

Fruit
Food	Notes
BananaLevel: Low	Banana is a curved yellow tropical fruit. A sweet creamy fruit eaten fresh or cooked.
AppleLevel: Safe	Apple is a crisp round fruit. One of the most popular fruits eaten fresh or cooked.
LemonLevel: Safe	Lemon is a yellow citrus fruit. A sour acidic fruit essential for cooking.
StrawberryLevel: Safe	Strawberry is a red heart-shaped berry. A sweet fragrant fruit popular worldwide.
GrapeLevel: Safe	Grape is a small round fruit in clusters. A sweet juicy fruit eaten fresh or as wine.
LimeLevel: Low	Lime is a small green citrus fruit. A tart acidic citrus for drinks and cooking.
CanteloupeLevel: Safe	Cantaloupe is an orange-fleshed melon. A sweet aromatic melon with netted rind.
PearLevel: Safe	Pear is a bell-shaped fruit. A sweet juicy fruit with grainy texture.
PeachLevel: Safe	Peach is a fuzzy stone fruit. A sweet juicy summer fruit with yellow flesh.
RaisinsLevel: Low	Raisins are dried grapes. A sweet chewy dried fruit for baking and snacking.
PineappleLevel: Low	Pineapple is a spiky tropical fruit. A sweet tangy fruit with golden flesh.
AvocadoLevel: Low	Avocado is a creamy green fruit with pit. A buttery fruit used in savory and sweet dishes.
CherryLevel: Low	Cherry is a small round stone fruit. A sweet or tart fruit enjoyed fresh or in desserts.
MangoLevel: Safe	Mango is a tropical stone fruit. A sweet juicy fruit called king of fruits.
WatermelonLevel: Safe	Watermelon is a large striped melon. A refreshing sweet fruit with red juicy flesh.
Green appleLevel: Safe	Green apple is a tart apple variety. A crisp sour apple like Granny Smith.
BlueberryLevel: Safe	Blueberry is a small round blue fruit. A sweet antioxidant-rich North American berry.
CranberryLevel: Safe	Cranberry is a small tart red berry. A sour fruit typically sweetened for sauces.
ApricotLevel: Safe	Apricot is a small orange stone fruit. A sweet velvety fruit related to peaches.
Red delicious appleLevel: Safe	Red Delicious apple is a classic red apple. A mildly sweet elongated apple variety.
PlumLevel: Safe	Plum is a round stone fruit. A sweet juicy fruit in many colors.
ClementineLevel: Safe	Clementine is a small seedless citrus. A sweet easy-to-peel mandarin variety.
BlackberryLevel: Safe	Blackberry is a dark purple aggregate fruit. A sweet-tart berry growing on thorny brambles.
NectarineLevel: Safe	Nectarine is a smooth-skinned peach variety. A sweet juicy stone fruit.
PapayaLevel: Safe	Papaya is a tropical fruit with orange flesh. A sweet musky fruit with black seeds.
Honeydew melonLevel: Safe	Honeydew is a pale green melon. A sweet mild melon with smooth skin.
Honeycrisp appleLevel: Safe	Honeycrisp apple is a sweet crisp apple variety. A popular juicy apple with balanced flavor.
TomatilloLevel: Safe	Tomatillo is a green husked fruit. A tart Mexican fruit for salsa verde.
ElderberryLevel: Low	Elderberry is a small dark purple berry. A tart berry typically cooked into syrups.
TangeloLevel: Safe	Tangelo is a tangerine-grapefruit hybrid. A sweet juicy citrus with loose peel.
BoysenberryLevel: Low	Boysenberry is a large dark purple berry. A hybrid crossing raspberry blackberry and loganberry.
YuzuLevel: Low	Yuzu is an aromatic Japanese citrus. A tart fragrant citrus prized for its zest.
Zinfandel grapeLevel: Low	Zinfandel grape is a red wine grape. A versatile grape for bold red wines.
Asian pearLevel: Safe	Asian pear is a crisp round pear. A juicy fruit with apple texture and pear flavor.
JackfruitLevel: Low	Jackfruit is a large spiky tropical fruit. A sweet stringy fruit that mimics meat when young.
Queen anne cherryLevel: Safe	Queen Anne cherry is a light sweet cherry. A yellow-red cherry variety.
MulberryLevel: Low	Mulberry is a small elongated berry. A sweet berry resembling an elongated blackberry.
LycheeLevel: Safe	Lychee is a tropical fruit with rough skin. A sweet floral fruit with translucent flesh.
KumquatLevel: Safe	Kumquat is a tiny oval citrus fruit. A unique citrus eaten whole with sweet peel.
Casaba melonLevel: Safe	Casaba melon is a yellow winter melon. A mild sweet melon with smooth skin.
GooseberryLevel: Low	Gooseberry is a small tart green berry. A sour berry used in pies and preserves.
QuinceLevel: Low	Quince is a hard yellow fruit. A tart astringent fruit that sweetens when cooked.
Blood orangeLevel: Low	Blood orange is a citrus with red flesh. A sweet orange with raspberry undertones.
PhysalisLevel: Low	Physalis, golden berries, cape gooseberries, ground cherries and inca berries are one fruit: a small orange berry in a papery husk. Sweet-tart, eaten fresh or dried.
Yellow passion fruitLevel: Low	Yellow passion fruit is a tangy tropical fruit. A larger sweeter passion fruit variety.
SalakLevel: Low	Salak is a scaly brown tropical fruit. A crunchy sweet-sour snake fruit from Indonesia.
PawpawLevel: Safe	Pawpaw is a North American tropical-like fruit. A creamy custard-flavored native fruit.
Cactus pearLevel: Safe	Cactus pear is the fruit of prickly pear cactus. A sweet magenta fruit also called tuna.
SapodillaLevel: Low	Sapodilla is a brown tropical fruit. A very sweet fruit tasting of brown sugar and pear.
Rowan berryLevel: Low	Rowan berry is a small orange-red berry. A bitter berry traditionally used in jellies.
JujubeLevel: Low	Jujube is a small red date-like fruit. A sweet chewy fruit also called Chinese date.
JambulLevel: Low	Jambul is a purple Indian fruit. A tart astringent berry also called java plum.
Surinam cherryLevel: Low	Surinam cherry is a ribbed red fruit. A tangy Brazilian cherry from ornamental shrubs.
Sea buckthornLevel: Low	Sea buckthorn is a tart orange berry. A sour nutritious berry from coastal shrubs.
SantolLevel: Low	Santol is a Southeast Asian tropical fruit. A cotton-like fruit with sweet-sour flavor.
KiwanoLevel: Low	Kiwano is a horned orange African melon. A mild cucumber-banana flavored fruit.
GreengageLevel: Safe	Greengage is a sweet green plum variety. A honey-flavored European plum.
LonganLevel: Safe	Longan is a small translucent tropical fruit. A sweet juicy fruit similar to lychee.
MedlarLevel: Low	Medlar is an unusual European fruit. A brown fruit eaten when overripe and soft.
LoquatLevel: Safe	Loquat is a small orange Asian fruit. A sweet tangy fruit with large seeds.
HoneyberryLevel: Low	Honeyberry is an edible honeysuckle berry. A sweet oblong blue berry from cold climates.
LimequatLevel: Safe	Limequat is a lime-kumquat hybrid. A small tangy citrus with edible skin.
RambutanLevel: Safe	Rambutan is a hairy tropical fruit. A sweet translucent fruit similar to lychee.
Saskatoon berryLevel: Low	Saskatoon berry is a Canadian serviceberry. A sweet nutty berry similar to blueberry.
SweetsopLevel: Low	Sweetsop is a bumpy green tropical fruit. A sweet custard-like fruit also called sugar apple.
Miracle fruitLevel: Safe	Miracle fruit is a West African berry. A fruit that makes sour foods taste sweet.
BabacoLevel: Safe	Babaco is a seedless Ecuadorian papaya relative. A mild tropical fruit with star-shaped cross section.
Finger limeLevel: Safe	Finger lime is an Australian citrus. A unique caviar-like citrus with juice vesicles.
LucumaLevel: Low	Lucuma is a Peruvian subtropical fruit. A sweet dry-fleshed fruit with maple notes.
DurianLevel: Low	Durian is a spiky Southeast Asian fruit. A creamy pungent fruit with strong odor.
ServiceberryLevel: Low	Serviceberry is a small purple berry. A sweet mild berry from North American shrubs.
AtemoyaLevel: Safe	Atemoya is a tropical custard apple hybrid. A sweet creamy fruit with pineapple notes.
MangosteenLevel: Low	Mangosteen is a purple tropical fruit. A sweet delicate fruit with white segments.
OlallieberryLevel: Safe	Olallieberry is a Pacific coast blackberry. A sweet-tart berry developed in California.
Sugar appleLevel: Low	Sugar apple is a knobby tropical fruit. A sweet creamy fruit also called sweetsop.
DewberryLevel: Safe	Dewberry is a trailing blackberry relative. A small tart berry similar to blackberry.
FeijoaLevel: Low	Assuming this is feijoa (pineapple guava): typically high FODMAP at common serves (excess fructose).
YoungberryLevel: Low	Youngberry is a blackberry-dewberry hybrid. A sweet dark berry developed in Louisiana.
MarionberryLevel: Low	Marionberry is an Oregon blackberry variety. A sweet-tart berry with wine-like flavor.
ZapoteLevel: Low	Zapote is a tropical American fruit. A sweet creamy fruit with various types.
Damson plumLevel: Safe	Damson plum is a small tart blue plum. A cooking plum used for jams and liqueurs.
HuckleberryLevel: Safe	Huckleberry is a small wild berry. A sweet-tart berry similar to blueberry.
Ugli fruitLevel: Low	Ugli fruit is a wrinkled citrus hybrid. A sweet tangy Jamaican fruit despite appearance.
CloudberryLevel: Safe	Cloudberry is an Arctic amber berry. A rare tart berry from northern regions.
GuinepLevel: Low	Guinep is a Caribbean tropical fruit. A small green fruit with tangy jelly-like flesh.
BayberryLevel: Safe	Bayberry is a small waxy berry. A tart fruit used for candles and limited culinary use.
CherimoyaLevel: Low	Cherimoya is a green scaly tropical fruit. A creamy sweet fruit with custard texture.

Vegetables78 foods

Vegetables
Food	Notes
CucumberLevel: Safe	Cucumber is a cool crunchy vegetable. A refreshing vegetable eaten raw or pickled.
BroccoliLevel: Safe	Broccoli is a green cruciferous vegetable. A nutritious vegetable with tree-like florets.
LettuceLevel: Safe	Lettuce is a leafy salad vegetable. A mild green in many varieties for salads.
Green bell pepperLevel: Safe	Green bell pepper is an unripe sweet pepper. A slightly bitter crunchy pepper.
Bell pepperLevel: Safe	Bell pepper is a sweet crunchy pepper. A mild pepper available in many colors.
ZucchiniLevel: Safe	Zucchini is a green summer squash. A mild versatile vegetable also called courgette.
GarlicLevel: Safe	Garlic is a pungent bulb from the allium family. A fundamental aromatic in cuisines worldwide.
OnionLevel: Safe	Onion is a pungent bulb vegetable. A fundamental aromatic in cuisines worldwide.
CabbageLevel: Low	Cabbage is a leafy cruciferous vegetable. A crunchy vegetable in green red and savoy varieties.
CauliflowerLevel: Safe	Cauliflower is a white cruciferous vegetable. A mild vegetable with dense florets.
Green peasLevel: Safe	Green peas are sweet seeds in pods. A tender spring vegetable eaten fresh or frozen.
Sweet cornLevel: Low	Sweet corn is a sugary corn variety. A tender kernel vegetable eaten on the cob.
Jalapeno pepperLevel: Safe	Jalapeno pepper is a medium-hot fresh green chili. Common in Mexican and Tex-Mex cooking and eaten fresh pickled or roasted.
Brussels sproutsLevel: Safe	Brussels sprouts are small cabbage-like vegetables. A nutty cruciferous vegetable on stalks.
Sweet pepperLevel: Safe	Sweet pepper is a mild bell pepper variety. A crunchy vegetable in various colors.
CeleryLevel: Low	Celery is a crunchy stalk vegetable. A mild vegetable used raw and in cooking.
KaleLevel: Safe	Kale is a hearty leafy cruciferous green. A nutritious vegetable with earthy flavor.
ScallionsLevel: Low	Scallions are mild green onions. A fresh allium used raw and in cooking.
Celery stalkLevel: Low	Celery stalk is the crisp rib of celery. A crunchy vegetable for snacking and cooking.
Yellow crookneck squashLevel: Safe	Yellow crookneck squash is a curved summer squash. A mild tender squash with bumpy skin.
Young spinachLevel: Low	Young spinach is tender baby spinach leaves. A mild delicate green for salads.
Collard greensLevel: Safe	Collard greens are large flat cabbage leaves. A hearty green traditional in Southern cuisine.
EdamameLevel: Low	Edamame is immature soybeans in pods. A protein-rich snack eaten boiled and salted.
Carrot rootLevel: Safe	Carrot root is the taproot of carrot plants. An orange sweet vegetable rich in beta-carotene.
Artichoke heartLevel: Safe	Artichoke heart is the tender center of artichokes. A delicate vegetable with subtle flavor.
Bok choyLevel: Safe	Bok choy is a Chinese cabbage variety. A mild crunchy vegetable with white stalks.
BeetrootLevel: Safe	Beetroot is the root of the beet plant. A sweet earthy vegetable with deep red color.
TurnipLevel: Low	Turnip is a white and purple root vegetable. A mild slightly bitter root with edible greens.
ParsnipLevel: Low	Parsnip is a cream-colored root vegetable. A sweet nutty root related to carrots.
SauerkrautLevel: Safe	Sauerkraut is fermented shredded cabbage. A tangy probiotic condiment from Germany.
Parsnip rootLevel: Low	Parsnip root is the taproot of parsnip plants. A sweet earthy vegetable for roasting.
Yellow squashLevel: Low	Yellow squash is a mild summer squash. A tender vegetable similar to zucchini.
RadishLevel: Safe	Radish is a peppery root vegetable. A crisp spicy root in many colors and sizes.
Green chileLevel: Safe	Green chile is a mild to medium fresh chili pepper such as Anaheim Hatch or poblano. Roasted in Southwestern and Mexican dishes.
AlfalfaLevel: Safe	Alfalfa is a legume plant. A nutritious sprout and forage crop.
Jerusalem artichokeLevel: Low	Jerusalem artichoke is a knobby sunflower tuber. A nutty vegetable also called sunchoke.
NopalLevel: Low	Nopal is edible cactus paddle. A tangy vegetable popular in Mexican cuisine.
Rutabaga rootLevel: Low	Rutabaga root is the swollen root of rutabaga. A sweet nutty vegetable for roasting and mashing.
Turnip rootLevel: Low	Turnip root is the taproot of turnip plants. A mild peppery root vegetable.
Winter melonLevel: Low	Winter melon is a large mild Asian squash. A subtle vegetable used in soups and stir-fries.
EndiveLevel: Safe	Endive is a bitter leafy vegetable. A crisp green used in salads and braising.
Kale sproutsLevel: Low	Kale sprouts are a cross of kale and brussels sprouts. A tender vegetable with mild kale flavor.
Mustard greensLevel: Low	Mustard greens are peppery leafy vegetables. A spicy green used in Southern and Asian cuisines.
RutabagaLevel: Low	Rutabaga is a yellow root vegetable. A mild sweet cross between cabbage and turnip.
Radish greensLevel: Low	Radish greens are the leafy tops of radishes. A peppery nutritious green.
Water spinachLevel: Low	Water spinach is an aquatic leafy green. A mild crunchy vegetable popular in Asian cuisine.
Pea shootsLevel: Safe	Pea shoots are tender tips of pea vines. A delicate green with sweet pea flavor.
Garlic scapesLevel: Safe	Garlic scapes are the curly flower stalks of garlic. A mild garlic-flavored seasonal vegetable.
ZaatarLevel: Low	Za'atar is an herb and spice blend. A Middle Eastern mix of thyme sumac and sesame.
RapiniLevel: Low	Rapini is a bitter broccoli relative. A pungent green also called broccoli rabe.
Radicchio leavesLevel: Safe	Radicchio leaves are the bitter red leaves of radicchio. A colorful addition to salads.
MacheLevel: Safe	Mâche is a delicate salad green. A mild nutty lettuce also called lamb's lettuce.
Broccoli sproutsLevel: Low	Broccoli sprouts are germinated broccoli seeds. A tender sprout with concentrated nutrients.
Fennel frondsLevel: Safe	Fennel fronds are the feathery tops of fennel. An herb with mild anise flavor.
Fava greensLevel: Safe	Fava greens are the tender tops of fava plants. A delicate green with mild bean flavor.
RomanescoLevel: Low	Romanesco is a fractal-patterned cruciferous vegetable. A mild vegetable between broccoli and cauliflower.
Yardlong beansLevel: Low	Yardlong beans are very long Asian beans. A crunchy bean also called snake beans.
Carrot topsLevel: Safe	Carrot tops are the leafy greens of carrots. An edible herb with parsley-like flavor.
Belgian endiveLevel: Safe	Belgian endive is a pale torpedo-shaped vegetable. A mild bitter leaf grown in darkness.
Dandelion greensLevel: Safe	Dandelion greens are bitter salad leaves. A nutritious wild green with sharp flavor.
Daikon radishLevel: Safe	Daikon radish is a large white Asian radish. A mild crisp radish used raw and cooked.
KohlrabiLevel: Low	Kohlrabi is a bulbous cabbage-family vegetable. A crisp mild vegetable eaten raw or cooked.
Hearts of palmLevel: Low	Hearts of palm are the inner core of palm trees. A tender mild vegetable with delicate flavor.
Parsley rootLevel: Low	Parsley root is the root of parsley plants. A sweet carrot-like vegetable with parsley flavor.
ChayoteLevel: Safe	Chayote is a mild green squash. A pear-shaped vegetable popular in Latin cuisine.
CeleriacLevel: Safe	Celeriac is a knobby celery root. An earthy vegetable with celery flavor.
Turnip greensLevel: Low	Turnip greens are the leafy tops of turnips. A slightly bitter nutritious Southern green.
CalabashLevel: Safe	Calabash is a gourd vegetable. A mild squash also called bottle gourd.
Burdock rootLevel: Low	Burdock root is a long brown root vegetable. An earthy crunchy root used in Asian cuisine.
Lotus leafLevel: Low	Lotus leaf is the large leaf of lotus plants. An aromatic wrapper for steamed foods.
Yam leavesLevel: Low	Yam leaves are the edible leaves of yam plants. A nutritious green used in African cuisine.
Yam beanLevel: Low	Yam bean is jicama by another name. A crunchy sweet tuber from Central America.
FiddleheadLevel: Low	Fiddlehead is a young coiled fern frond. A seasonal vegetable with grassy artichoke flavor.
TatsoiLevel: Low	Tatsoi is a spoon-shaped Asian green. A mild mustard-family vegetable for salads and stir-fries.
Garland chrysanthemumLevel: Low	Garland chrysanthemum is an edible Asian green. A slightly bitter leaf used in hot pots.
Mustard rootLevel: Low	Mustard root is the root of mustard plants. A pungent root vegetable used in Asian cuisine.
Lotus rootLevel: Low	Lotus root is the rhizome of lotus plants. A crunchy vegetable with lacy interior pattern.
MizunaLevel: Safe	Mizuna is a feathery Japanese green. A mild peppery leaf used in salads.

Beverages74 foods

Beverages
Food	Notes
WaterLevel: Safe	Water is the essential clear liquid. The fundamental beverage for hydration.
Black coffeeLevel: Safe	Black coffee is brewed coffee without additions. A bold caffeinated beverage served plain.
CoffeeLevel: Safe	Coffee is a brewed drink from roasted coffee beans. A caffeinated everyday beverage.
Orange juiceLevel: Safe	Orange juice is pressed from oranges. A popular sweet-tart breakfast citrus drink.
Red wineLevel: Safe	Red wine is fermented dark grapes. An alcoholic beverage with varied styles and flavors.
Coconut waterLevel: Safe	Coconut water is liquid from young coconuts. A naturally hydrating beverage with subtle sweetness.
Apple juiceLevel: Low	Apple juice is a sweet beverage from pressed apples. One of the most popular fruit juices worldwide.
EspressoLevel: Safe	Espresso is concentrated coffee under pressure. A strong bold coffee served in small portions.
BeerLevel: Low	Beer is a fermented grain beverage. An alcoholic drink made from malted barley and hops.
Decaf coffeeLevel: Safe	Decaf coffee is coffee with caffeine removed. A mild brew for those avoiding caffeine.
LemonadeLevel: Safe	Lemonade is sweetened lemon juice with water. A refreshing tart-sweet summer beverage.
ColaLevel: Safe	Cola is a carbonated soft drink. A sweet caffeinated beverage with caramel and spice notes.
White wineLevel: Safe	White wine is fermented light grapes. A refreshing wine ranging from dry to sweet.
MilkshakeLevel: Low	Milkshake also called shake is blended ice cream and milk. A thick creamy sweet beverage.
Herbal teaLevel: Low	Herbal tea is an infusion of herbs and plants. A caffeine-free beverage with varied flavors.
GinLevel: Safe	Gin is a juniper-flavored spirit. A botanical liquor used in classic cocktails.
ScotchLevel: Safe	Scotch is Scottish whisky. A smoky complex spirit aged in oak barrels.
Root beerLevel: Low	Root beer is a carbonated herbal soft drink. A sweet vanilla-sassafras flavored beverage.
IpaLevel: Safe	IPA is India Pale Ale beer. A hoppy bitter craft beer style.
Rose wineLevel: Safe	Rosé wine is pink-tinted grape wine. A light refreshing wine between red and white.
MatchaLevel: Low	Matcha is powdered green tea. A vibrant green earthy beverage whisked with water.
RumLevel: Safe	Rum is distilled sugarcane spirit. A sweet tropical liquor aged in barrels.
Tomato juiceLevel: Safe	Tomato juice is pressed from tomatoes. A savory thick red vegetable beverage.
TequilaLevel: Safe	Tequila is Mexican blue agave spirit. A bold liquor from Jalisco region.
Vegetable juiceLevel: Low	Vegetable juice is pressed mixed vegetables. A savory nutrient-dense drink blend.
LagerLevel: Safe	Lager is a bottom-fermented beer style. A crisp clean beer served cold.
Chai teaLevel: Low	Chai tea is spiced Indian tea with milk. A warm aromatic beverage with cinnamon and cardamom.
Hard liquorLevel: Safe	Hard liquor is distilled alcoholic spirits. Strong beverages like whiskey vodka and rum.
ChampagneLevel: Safe	Champagne is sparkling wine from France. A celebratory bubbly wine from the Champagne region.
Grapefruit juiceLevel: Low	Grapefruit juice is pressed from grapefruits. A tangy slightly bitter citrus beverage.
BrandyLevel: Low	Brandy is distilled wine or fruit juice. An aged spirit with rich fruity character.
Chamomile teaLevel: Low	Chamomile tea is an herbal flower infusion. A calming caffeine-free beverage with floral taste.
BourbonLevel: Low	Bourbon is an American whiskey from corn. A sweet oak-aged spirit from Kentucky.
English breakfast teaLevel: Low	English breakfast tea is a robust black tea blend. A strong morning tea traditionally served with milk.
CiderLevel: Safe	Cider is fermented or fresh apple juice. A beverage ranging from sweet juice to alcoholic drink.
Earl grey teaLevel: Low	Earl Grey tea is black tea with bergamot. A citrus-scented classic tea blend.
WhiskeyLevel: Low	Whiskey is distilled grain spirit. An aged amber liquor with complex flavors.
Ginger aleLevel: Safe	Ginger ale is a carbonated ginger beverage. A mildly spicy sweet mixer and soft drink.
VodkaLevel: Low	Vodka is a neutral distilled spirit. A clear versatile liquor for mixing.
KombuchaLevel: Safe	Kombucha is fermented sweet tea. A fizzy probiotic beverage with tangy flavor.
Hard ciderLevel: Safe	Hard cider is fermented apple juice. An alcoholic beverage with apple flavor.
Tonic waterLevel: Safe	Tonic water is carbonated water with quinine. A bitter-sweet mixer for cocktails.
Cranberry juiceLevel: Safe	Cranberry juice is pressed from cranberries. A tart red beverage often sweetened for drinking.
Carrot juiceLevel: Safe	Carrot juice is pressed from fresh carrots. A sweet orange vegetable juice rich in beta-carotene.
Matcha latteLevel: Low	Matcha latte is matcha with steamed milk. A creamy green tea beverage.
Ginger teaLevel: Safe	Ginger tea is an infusion of ginger root. A warming spicy beverage with zesty kick.
AleLevel: Safe	Ale is a top-fermented beer style. A malty beer with fruity and complex flavors.
Pu-erh teaLevel: Safe	Pu-erh tea is aged fermented Chinese tea. An earthy complex beverage with deep flavor.
Oolong teaLevel: Low	Oolong tea is partially oxidized tea. A complex beverage between green and black tea.
Turmeric latteLevel: Low	Turmeric latte is spiced golden milk. A warm anti-inflammatory beverage with turmeric.
Hibiscus teaLevel: Safe	Hibiscus tea is an infusion of hibiscus flowers. A tart cranberry-like beverage with deep red color.
White teaLevel: Low	White tea is minimally processed tea. A delicate subtle beverage with light flavor.
Yerba mateLevel: Low	Yerba mate is South American herbal tea. A caffeinated grassy beverage from holly leaves.
SakeLevel: Safe	Sake is Japanese rice wine. A refined alcoholic beverage brewed from rice.
HorchataLevel: Low	Horchata is a sweet rice-based drink. A creamy cinnamon-spiced Latin American beverage.
Water kefirLevel: Low	Water kefir is fermented sugar water. A probiotic fizzy beverage with mild tang.
Barley teaLevel: Safe	Barley tea is a roasted grain infusion. A nutty caffeine-free beverage popular in Asia.
Rye whiskeyLevel: Safe	Rye whiskey is whiskey made from rye grain. A spicy bold American spirit.
LassiLevel: Safe	Lassi is an Indian yogurt drink. A creamy beverage served sweet or salted.
VermouthLevel: Low	Vermouth is an aromatized fortified wine. A botanical wine used in cocktails.
AperitifLevel: Safe	Aperitif is a pre-dinner alcoholic drink. A beverage designed to stimulate appetite.
GluhweinLevel: Safe	Glühwein is German mulled wine. A warm spiced wine served at winter markets.
Mulled wineLevel: Safe	Mulled wine is heated spiced wine. A warm aromatic winter beverage.
StoutLevel: Safe	Stout is a dark roasted beer. A rich creamy beer with coffee and chocolate notes.
CognacLevel: Safe	Cognac is a French grape brandy. A refined aged spirit from the Cognac region.
Beet juiceLevel: Safe	Beet juice is pressed from red beets. An earthy sweet vegetable juice with vibrant color.
AperolLevel: Safe	Aperol is an Italian orange aperitif. A bright orange bitter liqueur for spritzes.
MezcalLevel: Safe	Mezcal is a Mexican agave spirit. A smoky liquor related to tequila.
PorterLevel: Safe	Porter is a dark beer style. A roasty malty beer with chocolate notes.
CampariLevel: Safe	Campari is an Italian bitter aperitif. A bright red spirit with bitter orange flavor.
ArmagnacLevel: Safe	Armagnac is a French grape brandy. A bold aged spirit from Gascony region.
KvassLevel: Safe	Kvass is a fermented Slavic beverage. A mildly alcoholic drink made from rye bread.
SarsaparillaLevel: Low	Sarsaparilla is a root-based soft drink. A sweet herbal beverage similar to root beer.
MeadLevel: Safe	Mead is fermented honey wine. An ancient alcoholic beverage made from honey.

Condiments & Sauces58 foods

Condiments & Sauces
Food	Notes
KetchupLevel: Safe	Ketchup is sweetened tomato condiment. A tangy red sauce for fries and burgers.
Soy sauceLevel: Low	Soy sauce is fermented soybean liquid. A salty umami seasoning essential in Asian cooking.
MayonnaiseLevel: Safe	Mayonnaise is emulsified egg and oil sauce. A creamy spread for sandwiches and dressing.
VinegarLevel: Low	Vinegar is fermented acidic liquid. A sour condiment for cooking and preserving.
SalsaLevel: Low	Salsa is tomato-based Mexican sauce. A chunky or smooth condiment with chili peppers.
JamLevel: Safe	Jam is cooked fruit preserve with pieces. A sweet spread with chunks of fruit.
Hot sauceLevel: Safe	Hot sauce is spicy chili pepper sauce. A fiery liquid condiment for adding heat.
JellyLevel: Safe	Jelly is strained fruit preserve. A smooth sweet spread without fruit pieces.
GravyLevel: Safe	Gravy is a meat-based sauce. A savory liquid made from pan drippings.
Vegan mayonnaiseLevel: Safe	Vegan mayonnaise is a plant-based mayo alternative. An egg-free condiment made with oils and emulsifiers like aquafaba or pea protein.
Ranch dressingLevel: Safe	Ranch dressing is creamy herb buttermilk dressing. A popular American salad and dip sauce.
Yellow mustardLevel: Low	Yellow mustard is mild prepared mustard. A tangy bright condiment for hot dogs.
Whipped creamLevel: Low	Whipped cream is aerated heavy cream. A light fluffy topping for desserts.
Barbecue sauceLevel: Safe	Barbecue sauce is a tangy tomato-based sauce. A sweet smoky condiment for grilled meats.
Honey mustardLevel: Safe	Honey mustard is sweet mustard blend. A mild tangy condiment for dipping.
Caesar dressingLevel: Safe	Caesar dressing is a creamy anchovy-garlic sauce. A savory salad dressing with parmesan.
Zest of lemonLevel: Low	Zest of lemon is grated lemon peel. An aromatic citrus flavoring for cooking.
Gluten-free soy sauceLevel: Low	Gluten-free soy sauce is a wheat-free alternative to traditional soy sauce. A fermented condiment typically made from soybeans without wheat as in tamari.
Oyster sauceLevel: Safe	Oyster sauce is thick oyster-flavored sauce. A savory Chinese condiment for stir-fries.
Worcestershire sauceLevel: Low	Worcestershire sauce is fermented anchovy sauce. A savory umami British condiment.
CapersLevel: Safe	Capers are pickled flower buds. Small tangy Mediterranean condiment for fish and sauces.
ChutneyLevel: Safe	Chutney is a spiced fruit or vegetable relish. A sweet-savory Indian condiment.
Cranberry sauceLevel: Safe	Cranberry sauce is sweetened cooked cranberries. A tart-sweet condiment for holiday meals.
Caramel sauceLevel: Safe	Caramel sauce is cooked sugar syrup. A sweet golden topping for desserts.
RelishLevel: Safe	Relish is chopped pickled vegetables. A tangy condiment for sandwiches and hot dogs.
Miso pasteLevel: Safe	Miso paste is fermented soybean paste. A savory umami-rich Japanese seasoning.
Apple butterLevel: Low	Apple butter is slow-cooked apple spread. A thick spiced preserve with concentrated apple flavor.
Mango chutneyLevel: Safe	Mango chutney is sweet mango relish. A fruity spiced condiment from India.
KimchiLevel: Safe	Kimchi is Korean fermented vegetables. A spicy probiotic condiment of cabbage and chili.
Cocktail sauceLevel: Safe	Cocktail sauce is ketchup-horseradish blend. A tangy seafood dipping sauce.
Horseradish sauceLevel: Low	Horseradish sauce is creamy horseradish blend. A pungent spicy condiment for roast beef.
Fish sauceLevel: Safe	Fish sauce is fermented fish liquid. A pungent umami condiment essential in Southeast Asian cuisine.
Apricot jamLevel: Low	Apricot jam is preserved apricot spread. A sweet fruit preserve with stone fruit flavor.
Sweet and sour sauceLevel: Low	Sweet and sour sauce is tangy Asian sauce. A fruity condiment for Chinese dishes.
Buffalo sauceLevel: Low	Buffalo sauce is hot sauce with butter. A spicy tangy wing sauce from Buffalo NY.
Black bean sauceLevel: Safe	Black bean sauce is fermented black soybean sauce. A savory Chinese condiment with umami depth.
Tartar sauceLevel: Low	Tartar sauce is mayonnaise with pickles. A creamy condiment for fried seafood.
Garlic aioliLevel: Safe	Garlic aioli is garlic-infused mayonnaise. A creamy Mediterranean condiment.
Blue cheese dressingLevel: Safe	Blue cheese dressing is creamy blue cheese sauce. A tangy pungent salad dressing.
TzatzikiLevel: Low	Tzatziki is Greek yogurt cucumber dip. A creamy garlic-herb Mediterranean sauce.
Chili garlic sauceLevel: Safe	Chili garlic sauce is spicy ground chili paste. A fiery Asian condiment with garlic.
VinaigretteLevel: Low	Vinaigrette is oil and vinegar dressing. A light tangy salad emulsion.
French dressingLevel: Safe	French dressing is a tangy tomato-based dressing. A sweet-sour orange salad topping.
Teriyaki sauceLevel: Low	Teriyaki sauce is sweet Japanese glaze. A soy-based sauce for grilling and marinades.
Cream gravyLevel: Safe	Cream gravy is milk-based meat sauce. A rich Southern comfort food staple.
Lemon curdLevel: Safe	Lemon curd is sweet lemon custard spread. A tangy citrus preserve for desserts.
GochujangLevel: Safe	Gochujang is Korean fermented chili paste. A sweet-spicy condiment with deep red color.
Tomato jamLevel: Safe	Tomato jam is sweet cooked tomato preserve. A savory-sweet condiment for cheese and toast.
HarissaLevel: Low	Harissa is North African chili paste. A spicy smoky condiment with roasted peppers.
Mint sauceLevel: Safe	Mint sauce is vinegar and mint condiment. A tangy British accompaniment for lamb.
Satay sauceLevel: Low	Satay sauce is peanut-based dipping sauce. A creamy Southeast Asian condiment.
Caper berriesLevel: Safe	Caper berries are the fruit of caper bushes. Large tangy pickled buds used as garnish.
Olive tapenadeLevel: Safe	Olive tapenade is olive and caper spread. A savory Mediterranean condiment.
WasabiLevel: Low	Wasabi is Japanese horseradish paste. A fiery green condiment for sushi.
White misoLevel: Low	White miso is mild fermented soybean paste. A sweet delicate Japanese seasoning.
Anchovy pasteLevel: Safe	Anchovy paste is mashed salted anchovies. A savory umami-rich seasoning paste.
Korma pasteLevel: Low	Korma paste is mild Indian curry base. A creamy aromatic spice blend.
ChimichurriLevel: Safe	Chimichurri is Argentine herb sauce. A bright parsley and garlic condiment for grilled meat.

Herbs & Spices52 foods

Herbs & Spices
Food	Notes
SaltLevel: Safe	Salt is sodium chloride seasoning. The most common seasoning used in cooking worldwide.
Black pepperLevel: Safe	Black pepper is dried peppercorn berry. The world's most traded spice with pungent heat.
Garlic powderLevel: Safe	Garlic powder is dehydrated ground garlic. A convenient form of garlic for seasoning.
CilantroLevel: Safe	Cilantro is the leafy herb of coriander plant. A pungent herb essential in Mexican and Asian cuisines.
Coriander leavesLevel: Safe	Coriander leaves are the fresh herb also called cilantro. A pungent herb with bright citrus notes.
CorianderLevel: Safe	Coriander is the seed of the cilantro plant. A warm citrusy spice used in curry blends.
Ginger rootLevel: Safe	Ginger root is the fresh rhizome of ginger plant. A knobby aromatic root with spicy flavor.
Mint leavesLevel: Safe	Mint leaves are the fresh leaves of mint plants. A cooling herb with bright menthol flavor.
ThymeLevel: Low	Thyme is a fragrant Mediterranean herb. An earthy herb used in soups stews and roasts.
Chili powderLevel: Safe	Chili powder is a blend of ground chilies and spices. A spicy seasoning used in Tex-Mex cuisine.
Cumin seedsLevel: Safe	Cumin seeds are the whole form of cumin spice. Earthy aromatic seeds used whole or ground.
LemongrassLevel: Low	Lemongrass is a citrusy tropical grass. A fragrant herb used in Southeast Asian cuisine.
Old bay seasoningLevel: Low	Old Bay seasoning is a Maryland spice blend. A savory mix used for seafood and vegetables.
Turmeric powderLevel: Low	Turmeric powder is ground dried turmeric root. A golden spice used in curries and golden milk.
Dry mustardLevel: Low	Dry mustard is ground mustard seed powder. A sharp pungent spice for sauces and dressings.
ChiveLevel: Safe	Chive is a mild onion-family herb. A delicate herb with subtle onion flavor.
Bay leafLevel: Safe	Bay leaf is an aromatic dried leaf. A subtle herb used to flavor soups and stews.
ClovesLevel: Low	Cloves are dried flower buds with intense flavor. A pungent warm spice used in baking and cooking.
Mustard seedsLevel: Low	Mustard seeds are pungent seeds from mustard plants. Small spicy seeds used whole or ground.
CayenneLevel: Safe	Cayenne is ground hot red pepper. A fiery spice made from dried cayenne peppers.
Garam masalaLevel: Safe	Garam masala is an Indian spice blend. A warm aromatic mix of toasted ground spices.
Dill weedLevel: Safe	Dill weed is the feathery green herb of dill. A fresh tangy herb used with fish and pickles.
Fennel seedsLevel: Low	Fennel seeds are aromatic licorice-flavored seeds. A sweet anise-like spice used in sausages.
SaffronLevel: Low	Saffron is the world's most expensive spice. A floral earthy spice from crocus flower stigmas.
HibiscusLevel: Low	Hibiscus is a tart dried flower. A tangy floral ingredient used in teas and beverages.
Caraway seedLevel: Safe	Caraway seed is an aromatic seed spice. An earthy anise-like seed used in breads.
Curry leafLevel: Safe	Curry leaf is an aromatic South Indian herb. A citrusy herb essential in South Indian cooking.
GalangalLevel: Low	Galangal is a ginger-like rhizome spice. A sharp citrusy root used in Thai cuisine.
Zaatar spice mixLevel: Low	Za'atar is a Middle Eastern herb-spice blend. A tangy mix of thyme sumac and sesame.
Kaffir lime leavesLevel: Low	Kaffir lime leaves are aromatic citrus leaves. A floral citrusy herb essential in Thai cuisine.
Black seedLevel: Safe	Black seed is a pungent aromatic seed. A bitter spice also called nigella or kalonji.
Celery seedLevel: Safe	Celery seed is the tiny seed of celery plants. A bitter concentrated celery-flavored spice.
MarjoramLevel: Safe	Marjoram is a sweet herb related to oregano. A mild floral herb used in Mediterranean cuisine.
Ras el hanoutLevel: Low	Ras el hanout is a North African spice blend. A complex aromatic mix meaning top of the shop.
BaharatLevel: Safe	Baharat is a Middle Eastern spice blend. A warm aromatic mix used in meat dishes.
Vanilla beanLevel: Low	Vanilla bean is the pod of vanilla orchid. An aromatic bean used for extract and flavoring.
MaceLevel: Low	Mace is the lacy covering of nutmeg seed. A warm delicate spice similar to nutmeg.
Dill seedLevel: Safe	Dill seed is the dried seed of dill plants. A tangy caraway-like spice used in pickles.
SavoryLevel: Low	Savory is a peppery Mediterranean herb. A thyme-like herb used in bean dishes and stuffings.
Lemon balmLevel: Low	Lemon balm is a lemon-scented herb. A mild citrusy herb in the mint family.
Hungarian paprikaLevel: Low	Hungarian paprika is a prized red pepper spice. A sweet to hot paprika from Hungary.
Herbes de provenceLevel: Low	Herbes de Provence is a French herb blend. A fragrant mix of dried Mediterranean herbs.
Horseradish rootLevel: Low	Horseradish root is a pungent white root. A fiery root grated for sauces and condiments.
Fenugreek seedsLevel: Low	Fenugreek seeds are bitter maple-scented seeds. A pungent spice used in curry powders.
ChervilLevel: Low	Chervil is a delicate herb related to parsley. A mild anise-flavored herb used in French cuisine.
TarragonLevel: Low	Tarragon is an aromatic French herb. A licorice-flavored herb used in French cuisine.
Green cardamomLevel: Low	Green cardamom is an aromatic pod spice. A floral citrusy spice used in Indian and Middle Eastern cuisines.
SumacLevel: Low	Sumac is a tart red berry spice. A lemony Middle Eastern spice used on meats and salads.
Lime leavesLevel: Low	Lime leaves are aromatic leaves from lime trees. A citrusy herb used in Asian cooking.
Cress seedLevel: Safe	Cress seed is the peppery seed of garden cress. A spicy seed used in Middle Eastern cuisine.
Mountain savoryLevel: Safe	Mountain savory is a peppery Mediterranean herb. A pungent herb similar to thyme and oregano.
Juniper berriesLevel: Low	Juniper berries are aromatic pine-like berries. A resinous spice used in gin and game dishes.

Grains47 foods

Grains
Food	Notes
RiceLevel: Safe	Rice is a staple cereal grain. The most widely consumed grain feeding half the world.
BreadLevel: Low	Bread is a baked staple food made from flour. The most common baked grain product worldwide.
Wheat flourLevel: Low	Wheat flour is ground wheat kernels. The most common flour used in baking.
CornLevel: Safe	Corn is a cereal grain and vegetable. A versatile crop eaten fresh and processed.
Corn flourLevel: Safe	Corn flour is finely ground dried corn. A smooth flour for breading and baking.
Flour tortillaLevel: Low	Flour tortilla is a thin wheat flatbread. A soft pliable bread used for burritos and wraps.
Whole wheat flourLevel: Low	Whole wheat flour is flour from entire wheat kernel. A nutritious flour with bran and germ.
Corn tortillaLevel: Safe	Corn tortilla is a thin flatbread from masa. A traditional Mexican bread from corn.
MacaroniLevel: Safe	Macaroni is small curved pasta tubes. A popular pasta shape used in mac and cheese.
Whole grain breadLevel: Low	Whole grain bread is bread from unrefined flour. A nutritious bread containing entire grain.
Whole grain cerealLevel: Low	Whole grain cereal is breakfast cereal from whole grains. A fiber-rich cereal with intact grain.
Angel hair pastaLevel: Low	Angel hair pasta is very thin spaghetti. A delicate pasta that cooks quickly.
SemolinaLevel: Low	Semolina is coarse durum wheat flour. A grainy flour used for pasta and couscous.
Durum wheatLevel: Safe	Durum wheat is a hard wheat variety. A high-protein wheat for pasta and semolina.
Corn gritsLevel: Safe	Corn grits are coarsely ground corn. A Southern breakfast porridge also called grits.
Whole wheat bagelLevel: Low	Whole wheat bagel is a bagel from whole wheat flour. A nutritious dense ring-shaped bread.
Bulgur wheatLevel: Low	Bulgur wheat is parboiled cracked wheat. A quick-cooking Middle Eastern grain.
OrzoLevel: Low	Orzo is rice-shaped pasta. A small pasta often used in soups and salads.
FettuccineLevel: Safe	Fettuccine is flat ribbon pasta. A wide noodle popular with creamy sauces.
TortelliniLevel: Safe	Tortellini is ring-shaped stuffed pasta. A filled pasta traditionally with meat or cheese.
Gluten-free breadLevel: Safe	Gluten-free bread is bread made without wheat gluten. A bread alternative for those avoiding gluten.
Rice flourLevel: Safe	Rice flour is finely ground rice. A gluten-free flour used in Asian cuisine and baking.
Whole wheat pastaLevel: Low	Whole wheat pasta is pasta from whole wheat flour. A fiber-rich pasta with nutty flavor.
Gluten-free cerealLevel: Low	Gluten-free cereal is breakfast cereal without gluten. A rice corn or certified oat cereal.
Gluten-free flourLevel: Low	Gluten-free flour is flour without gluten. A blend of rice tapioca and potato starch for baking.
CouscousLevel: Safe	Couscous is tiny steamed semolina pasta. A North African staple resembling grains.
Sourdough breadLevel: Low	Sourdough bread is bread leavened with wild yeast. A tangy bread made with fermented starter.
Gluten-free pastaLevel: Safe	Gluten-free pasta is pasta made without wheat. A pasta alternative from rice corn or legumes.
Pearl barleyLevel: Low	Pearl barley is polished barley grain. A tender quick-cooking barley with bran removed.
Rice noodlesLevel: Safe	Rice noodles are noodles made from rice flour. A gluten-free noodle used in Asian dishes.
Oat branLevel: Low	Oat bran is the outer layer of oat groats. A fiber-rich grain product used in cereals and baking.
FarroLevel: Safe	Farro is an ancient wheat grain. A chewy nutty grain popular in Italian cuisine.
Cracked wheatLevel: Safe	Cracked wheat is crushed wheat kernels. A quick-cooking whole grain for cereals.
Quinoa flourLevel: Low	Quinoa flour is ground quinoa seeds. A protein-rich gluten-free flour for baking.
Barley groatsLevel: Safe	Barley groats are whole hulled barley kernels. A chewy whole grain for pilaf and soups.
FarinaLevel: Safe	Farina is milled wheat cereal. A smooth hot breakfast porridge.
Cassava flourLevel: Safe	Cassava flour is ground cassava root. A gluten-free flour from tropical tubers.
Rice proteinLevel: Low	Rice protein is a plant-based protein powder made from brown rice. A dairy-free supplement often blended with pea protein in vegan protein shakes.
Buckwheat groatsLevel: Low	Buckwheat groats are whole buckwheat kernels. A nutty seed also called kasha when toasted.
Rye flourLevel: Low	Rye flour is ground rye grain. A dense flour used in breads like pumpernickel.
Rolled barleyLevel: Low	Rolled barley is flattened barley grains. A quick-cooking barley for cereals and baking.
FreekehLevel: Low	Freekeh is roasted young green wheat. A smoky nutty Middle Eastern grain.
Millet flourLevel: Low	Millet flour is ground millet grain. A mild gluten-free flour for baking.
Corn starchLevel: Safe	Corn starch is a refined thickener from maize used in sauces, cereals and baked goods; gluten-free and low FODMAP.
Kamut flourLevel: Low	Kamut flour is flour from ancient khorasan wheat. A buttery high-protein flour for baking.
EmmerLevel: Safe	Emmer is an ancient hulled wheat. A chewy heritage grain also called farro.
Teff flourLevel: Low	Teff flour is flour from tiny teff grain. A nutritious Ethiopian flour used for injera.

Dairy & Alternatives44 foods

Dairy & Alternatives
Food	Notes
YogurtLevel: Safe	Yogurt is fermented milk with cultures. A tangy creamy dairy eaten plain or flavored.
CreamLevel: Safe	Cream is the high-fat layer from milk. A rich dairy product for cooking and coffee.
CheeseLevel: Safe	Cheese is a generic dairy product made from curdled milk. A staple food in many cuisines worldwide.
MilkLevel: Safe	Milk is the standard dairy liquid from cows. The most common milk used in cooking and drinking.
MozzarellaLevel: Safe	Mozzarella is Italian stretched-curd cheese. A mild elastic cheese for pizza.
Heavy creamLevel: Safe	Heavy cream is high-fat whipping cream. A rich dairy that whips to stiff peaks.
Greek yogurtLevel: Safe	Greek yogurt is strained thick yogurt. A tangy protein-rich cultured dairy.
FetaLevel: Safe	Feta is Greek brined sheep cheese. A tangy crumbly white cheese.
ParmesanLevel: Safe	Parmesan is hard Italian aged cheese. A sharp granular cheese for grating.
Cottage cheeseLevel: Safe	Cottage cheese is fresh curdy cheese. A mild lumpy cheese with high moisture.
Soy milkLevel: Low	Soy milk is plant-based soybean beverage. A protein-rich dairy alternative.
Cheddar cheeseLevel: Safe	Cheddar cheese is a firm aged English cheese. A sharp tangy cheese in many varieties.
Half-and-halfLevel: Safe	Half-and-half is cream and milk blend. A light cream for coffee and cooking.
Cream cheeseLevel: Safe	Cream cheese is soft spreadable cheese. A mild tangy cheese for bagels and baking.
Cashew milkLevel: Safe	Cashew milk is plant-based nut milk. A creamy dairy alternative from cashews.
Fresh cheeseLevel: Safe	Fresh cheese is unaged soft cheese. A mild creamy cheese eaten soon after making.
Condensed milkLevel: Safe	Condensed milk is sweetened concentrated milk. A thick syrupy dairy for desserts.
Soy yogurtLevel: Low	Soy yogurt is cultured soy milk. A tangy dairy-free yogurt alternative with live cultures.
Goat cheeseLevel: Safe	Goat cheese is cheese from goat milk. A tangy cheese with distinctive flavor.
HalloumiLevel: Safe	Halloumi is Cypriot grilling cheese. A salty firm cheese that doesn't melt.
Lactose-free milkLevel: Safe	Lactose-free milk is milk without lactose. Regular milk treated for lactose intolerance.
ButtermilkLevel: Low	Buttermilk is cultured fermented milk. A tangy dairy drink used in baking.
Vegan cheeseLevel: Low	Vegan cheese is a dairy-free cheese alternative. A plant-based cheese usually made from coconut oil and starch.
Lactose-free yogurtLevel: Safe	Lactose-free yogurt is yogurt without lactose. Dairy yogurt treated with lactase for lactose intolerance.
Whey proteinLevel: Low	Whey protein is milk protein supplement. A fast-digesting protein from cheese making.
Colby cheeseLevel: Safe	Colby cheese is a mild American cheese. A soft orange cheese similar to cheddar.
Blue cheeseLevel: Safe	Blue cheese is cheese with blue mold veining. A pungent sharp cheese with distinctive marbling.
Light creamLevel: Safe	Light cream is cream with less fat. A lighter dairy for coffee and cooking.
Colby jackLevel: Safe	Colby Jack is marbled colby and monterey jack. A mild two-toned American cheese.
MascarponeLevel: Safe	Mascarpone is Italian cream cheese. A rich buttery cheese for tiramisu.
Monterey jackLevel: Safe	Monterey Jack is American semi-hard cheese. A mild creamy cheese that melts well.
HavartiLevel: Safe	Havarti is Danish semi-soft cheese. A buttery mild cheese with small holes.
Lactose-free cheeseLevel: Safe	Lactose-free cheese is cheese without lactose. Dairy cheese treated so the lactose is gone.
Evaporated milkLevel: Safe	Evaporated milk is concentrated unsweetened milk. A shelf-stable dairy with caramelized flavor.
Flax milkLevel: Low	Flax milk is plant-based flaxseed milk. A dairy alternative rich in omega-3.
LactoseLevel: Safe	Lactose is milk sugar, added as an ingredient to chocolate, bars and processed foods; the FODMAP that lactose-intolerant people react to.
PaneerLevel: Safe	Paneer is Indian fresh cheese. A firm mild cheese that doesn't melt.
Clotted creamLevel: Safe	Clotted cream is thick English cream. A rich cream heated until clotted.
ManchegoLevel: Safe	Manchego is Spanish sheep milk cheese. A firm tangy cheese with herringbone rind.
ChevreLevel: Safe	Chèvre is fresh French goat cheese. A tangy creamy cheese with mild flavor.
GorgonzolaLevel: Safe	Gorgonzola is Italian blue cheese. A creamy pungent cheese with blue veins.
Casein proteinLevel: Safe	Casein protein is slow-digesting milk protein. A supplement derived from dairy.
Pea milkLevel: Safe	Pea milk is plant-based pea protein milk. A creamy dairy alternative from yellow peas.
Hemp milkLevel: Safe	Hemp milk is plant-based hemp seed milk. A nutty dairy alternative with omega fats.

Seafood42 foods

Seafood
Food	Notes
SalmonLevel: Safe	Salmon is a popular fatty fish. A pink-fleshed fish rich in omega-3 fatty acids.
TunaLevel: Low	Tuna is a large oceanic fish. A meaty fish eaten raw in sushi or canned.
ShrimpLevel: Safe	Shrimp is a small swimming crustacean. A sweet popular shellfish eaten worldwide.
FlounderLevel: Safe	Flounder is a flat bottom-dwelling fish. A mild delicate white fish with fine texture.
WhitefishLevel: Safe	Whitefish is a mild freshwater fish. A delicate fish popular smoked in Jewish cuisine.
BassLevel: Safe	Bass is a popular sport and food fish. A mild white fish available in many varieties.
MackerelLevel: Safe	Mackerel is an oily pelagic fish. A rich flavorful fish high in omega-3 fats.
OysterLevel: Safe	Oyster is a bivalve shellfish. A briny delicacy eaten raw or cooked.
CalamariLevel: Safe	Calamari is squid prepared as food. A tender seafood often fried into rings.
TilapiaLevel: Safe	Tilapia is a mild freshwater fish. An affordable farmed fish with neutral flavor.
TroutLevel: Safe	Trout is a freshwater fish related to salmon. A mild delicate fish with pink or white flesh.
ClamsLevel: Safe	Clams are bivalve shellfish. A briny shellfish eaten steamed raw or in chowders.
MusselsLevel: Low	Mussels are bivalve shellfish. A briny sweet shellfish steamed in wine or broth.
HaddockLevel: Safe	Haddock is a North Atlantic fish. A mild white fish often smoked or fried.
SnapperLevel: Safe	Snapper is a tropical reef fish. A mild sweet fish with firm pink flesh.
CrabLevel: Safe	Crab is a crustacean shellfish. A sweet delicate seafood eaten in many preparations.
CatfishLevel: Safe	Catfish is a whiskered freshwater fish. A mild sweet fish popular in Southern cuisine.
HalibutLevel: Safe	Halibut is the largest flatfish. A firm mild white fish prized for its meaty texture.
SardinesLevel: Safe	Sardines are small oily fish. A nutritious fish often canned in oil or sauce.
Mahi-mahiLevel: Safe	Mahi-mahi is a tropical dolphinfish. A firm mild fish also called dorado.
AnchovyLevel: Safe	Anchovy is a small oily saltwater fish. A pungent fish used for seasoning and umami.
BreamLevel: Safe	Bream is a freshwater or sea fish. A mild white fish popular in Mediterranean cuisine.
HerringLevel: Safe	Herring is a small oily fish. A flavorful fish often pickled smoked or salted.
GrouperLevel: Safe	Grouper is a large sea bass family fish. A mild firm white fish popular in coastal cuisine.
YellowtailLevel: Safe	Yellowtail is a Pacific jack fish. A rich buttery fish popular in sushi.
CrayfishLevel: Safe	Crayfish is a small freshwater crustacean. A sweet shellfish also called crawfish or crawdads.
OctopusLevel: Safe	Octopus is an eight-armed cephalopod. A tender seafood when cooked properly.
CarpLevel: Safe	Carp is a freshwater fish. A bony fish popular in Asian and European cuisines.
BonitoLevel: Low	Bonito is a medium-sized tuna relative. A flavorful fish used fresh and dried for dashi.
RockfishLevel: Safe	Rockfish is a Pacific coast fish family. A mild firm fish with many regional varieties.
HakeLevel: Safe	Hake is a cod-related white fish. A mild flaky fish popular in European cuisine.
EelLevel: Safe	Eel is a snake-like fish. A rich fatty fish popular in Japanese and European cuisines.
SablefishLevel: Safe	Sablefish is a rich North Pacific fish. A buttery fish also called black cod.
SturgeonLevel: Safe	Sturgeon is a prehistoric fish species. A firm rich fish prized for its caviar.
TobikoLevel: Safe	Tobiko is flying fish roe. A crunchy colorful fish egg used in sushi.
CuttlefishLevel: Safe	Cuttlefish is a cephalopod related to squid. A tender seafood with ink used in cooking.
AbaloneLevel: Safe	Abalone is a large sea snail. A prized shellfish with tender chewy meat.
BarracudaLevel: Safe	Barracuda is a predatory tropical fish. A firm white fish with mild flavor.
TurbotLevel: Safe	Turbot is a prized European flatfish. A firm luxurious white fish with delicate flavor.
ConchLevel: Safe	Conch is a large sea snail. A chewy shellfish popular in Caribbean cuisine.
TilefishLevel: Safe	Tilefish is a colorful deep-sea fish. A sweet firm white fish from Atlantic waters.
WahooLevel: Safe	Wahoo is a fast tropical game fish. A mild firm white fish similar to mackerel.

Meat38 foods

Meat
Food	Notes
BeefLevel: Safe	Beef is meat from cattle. A red meat staple consumed worldwide in many cuts.
Ground beefLevel: Safe	Ground beef is minced beef meat. A versatile beef form used in burgers and sauces.
PorkLevel: Safe	Pork is meat from domestic pigs. A versatile white meat consumed worldwide.
Beef steakLevel: Safe	Beef steak is a cut of beef for grilling. A tender flavorful cut from various parts of cattle.
HamLevel: Safe	Ham is cured pork leg meat. A salty preserved meat eaten sliced or cooked.
SausageLevel: Safe	Sausage is seasoned ground meat in a casing typically pork. Grilled fried or crumbled into dishes fresh or cured.
SteakLevel: Safe	Steak is a slice of meat for grilling. A premium cut typically from beef served by doneness.
BaconLevel: Safe	Bacon is cured and smoked pork belly. A salty savory meat popular for breakfast.
ProsciuttoLevel: Safe	Prosciutto is Italian dry-cured ham. A salty delicate ham sliced paper-thin.
VealLevel: Safe	Veal is meat from young calves. A tender pale meat milder than beef.
Beef liverLevel: Safe	Beef liver is the liver organ from cattle. A nutrient-dense organ meat with strong flavor.
Lamb chopsLevel: Safe	Lamb chops are rib or loin cuts from lamb. A tender premium cut often grilled or pan-seared.
SalamiLevel: Safe	Salami is cured fermented sausage. A seasoned dried meat sliced for sandwiches and charcuterie.
Chicken liverLevel: Safe	Chicken liver is the liver organ from chickens. A tender organ meat used in pâtés and dishes.
MuttonLevel: Safe	Mutton is meat from mature sheep. A stronger-flavored meat than lamb.
Venison steaksLevel: Safe	Venison steaks are cut steaks from deer meat. A lean flavorful cut for quick cooking.
Duck breastLevel: Safe	Duck breast is the breast meat from ducks. A rich dark meat often served medium-rare.
BuffaloLevel: Safe	Buffalo is meat from water buffalo or bison. A lean red meat popular in many cultures.
VenisonLevel: Safe	Venison is meat from deer. A lean rich game meat with earthy flavor.
Beef proteinLevel: Low	Beef protein is a dairy-free protein powder made from beef; also sold as beef protein isolate or hydrolyzed beef protein. A whey alternative used in protein shakes and protein bars.
Rabbit meatLevel: Safe	Rabbit meat is the flesh from domestic rabbits. A lean protein with delicate flavor.
Buffalo meatLevel: Low	Buffalo meat is meat from buffalo animals. A lean protein similar to beef but lower in fat.
BisonLevel: Safe	Bison is meat from American buffalo. A lean red meat similar to beef but richer.
Goat meatLevel: Safe	Goat meat is meat from domestic goats. A lean flavorful meat popular worldwide.
Lamb liverLevel: Safe	Lamb liver is the liver organ from lambs. A mild organ meat more delicate than beef liver.
Duck legLevel: Safe	Duck leg is the leg and thigh from ducks. A flavorful dark meat ideal for braising.
GrouseLevel: Safe	Grouse is game bird meat. A dark flavorful meat from wild grouse birds.
ReindeerLevel: Safe	Reindeer is lean game meat from reindeer. A tender dark meat popular in Nordic cuisine.
Guinea fowlLevel: Safe	Guinea fowl is poultry meat from guinea birds. A lean dark meat gamier than chicken.
Frog legsLevel: Safe	Frog legs are the hind legs of edible frogs. A delicate white meat tasting like chicken.
BearLevel: Safe	Bear is game meat from wild bears. A rich dark meat with flavor varying by diet.
CamelLevel: Safe	Camel is meat from camels. A lean red meat consumed in Middle Eastern and African cuisines.
BoarLevel: Low	Boar is meat from wild pigs. A lean dark meat with gamey flavor.
Wild boarLevel: Safe	Wild boar is meat from wild pigs. A dark lean meat with intense porky flavor.
AlligatorLevel: Safe	Alligator is meat from American alligators. A mild white meat similar to chicken and fish.
AntelopeLevel: Safe	Antelope is lean game meat from antelope. A mild tender meat similar to venison.
MooseLevel: Safe	Moose is lean game meat from moose deer. A rich dark meat similar to elk.
KangarooLevel: Safe	Kangaroo is lean game meat from Australia. A rich dark meat low in fat.

Oils & Fats32 foods

Oils & Fats
Food	Notes
Olive oilLevel: Safe	Olive oil is oil pressed from olives. A fruity oil essential in Mediterranean cuisine.
ButterLevel: Safe	Butter is churned cream fat. A rich dairy fat used in cooking and baking worldwide.
MargarineLevel: Safe	Margarine is a butter substitute from vegetable oils. A spreadable fat created as butter alternative.
Corn oilLevel: Safe	Corn oil is oil extracted from corn kernels. A neutral oil used for frying and baking.
Plant-based butterLevel: Safe	Plant-based butter is a dairy-free butter alternative. A spread made from plant oils.
Clarified butterLevel: Safe	Clarified butter is butter with milk solids removed. A pure butterfat with high smoke point.
Grapeseed oilLevel: Safe	Grapeseed oil is oil from grape seeds. A light neutral oil with high smoke point.
Palm oilLevel: Safe	Palm oil is oil from palm fruit flesh. A red tropical oil widely used in food products.
ButterfatLevel: Low	Butterfat is the fatty portion of milk. The pure fat component of butter and cream.
Hemp oilLevel: Safe	Hemp oil is oil pressed from hemp seeds. A nutritious green oil with nutty flavor.
Chicken fatLevel: Safe	Chicken fat is rendered fat from chickens. A flavorful cooking fat also called schmaltz.
LardLevel: Safe	Lard is rendered pig fat. A traditional cooking fat for baking and frying.
Beef tallowLevel: Safe	Beef tallow is rendered beef fat. A traditional cooking fat with high smoke point.
Chia seed oilLevel: Safe	Chia seed oil is oil pressed from chia seeds. A nutritious omega-rich oil for cold uses.
Hazelnut oilLevel: Safe	Hazelnut oil is oil pressed from hazelnuts. A rich nutty oil for dressings and finishing.
Safflower oilLevel: Safe	Safflower oil is oil from safflower seeds. A neutral high-heat oil for cooking.
Pumpkin seed oilLevel: Safe	Pumpkin seed oil is oil from roasted pumpkin seeds. A dark nutty oil from Austria and Slovenia.
Vegetable shorteningLevel: Safe	Vegetable shortening is solid vegetable fat. A neutral fat used in baking for flaky texture.
Palm kernel oilLevel: Safe	Palm kernel oil is oil from palm fruit kernels. A saturated oil used in processed foods.
Cottonseed oilLevel: Safe	Cottonseed oil is oil from cotton plant seeds. A mild oil used in processed foods and frying.
Walnut oilLevel: Safe	Walnut oil is oil pressed from walnuts. A delicate nutty oil for dressings and finishing.
Fish oilLevel: Safe	Fish oil is oil extracted from fatty fish. A nutritious omega-3 rich supplement oil.
Almond oilLevel: Safe	Almond oil is oil pressed from almonds. A mild nutty oil used in cooking and skincare.
Duck fatLevel: Safe	Duck fat is rendered fat from ducks. A flavorful cooking fat prized for roasting potatoes.
Hemp seed oilLevel: Safe	Hemp seed oil is oil from hemp plant seeds. A nutritious omega-rich oil for cold uses.
Goose fatLevel: Safe	Goose fat is rendered fat from geese. A rich flavorful fat for roasting and confit.
Moringa oilLevel: Safe	Moringa oil is oil from moringa seeds. A stable oil used in cooking and cosmetics.
Black seed oilLevel: Safe	Black seed oil is oil from black cumin seeds. A pungent oil used in Middle Eastern cuisine.
Tung oilLevel: Safe	Tung oil is oil from tung tree seeds. A drying oil used primarily for wood finishing.
Wheat germ oilLevel: Safe	Wheat germ oil is oil from wheat germ. A nutritious oil rich in vitamin E.
Camelina oilLevel: Safe	Camelina oil is oil from camelina seeds. A nutty omega-rich oil also called gold of pleasure.
Argan oilLevel: Safe	Argan oil is oil from Moroccan argan trees. A nutty oil used in cooking and cosmetics.

Sweeteners25 foods

Sweeteners
Food	Notes
Milk chocolate	Milk chocolate is a sweet chocolate containing dairy. A confection with cocoa butter milk solids and sugar.
Honey	Honey is nectar processed by bees. A natural golden sweetener with floral flavors.
Cane sugar	Cane sugar is a refined sweetener made from sugarcane. A common white granulated sugar used in cooking and food manufacturing.
Sugar	Sugar is the standard table sweetener (sucrose). The most common sweetener used in cooking and baking.
Maple syrup	Maple syrup is boiled maple tree sap. A natural amber sweetener with distinctive flavor.
Corn syrup	Corn syrup is sweetener from corn starch. A thick liquid sweetener used in candy and baking.
Molasses	Molasses is syrup from sugar refining. A dark thick sweetener with robust flavor.
Artificial sweeteners	Artificial sweeteners are synthetic sugar substitutes. Zero or low-calorie sweeteners for sugar replacement.
Fructose	Fructose is fruit sugar. A simple sugar naturally found in fruits and honey.
Sucrose	Sucrose is common table sugar. A disaccharide sweetener from cane or beet.
Hfcs	HFCS is high-fructose corn syrup. A liquid sweetener widely used in processed foods.
Evaporated corn sweetener	Evaporated corn sweetener is concentrated corn syrup. A sweetener from processed corn starch.
Date sugar	Date sugar is ground dried dates. A whole food sweetener with caramel flavor.
Golden syrup	Golden syrup is a British treacle syrup. A golden amber sweetener with buttery flavor.
Malt syrup	Malt syrup is sweetener from malted grains. A dark sticky sweetener with malty flavor.
Glucose	Glucose is a simple sugar. A basic sugar the body uses for energy.
Cane juice	Cane juice is pressed sugarcane liquid. A natural sweetener less processed than sugar.
Grape syrup	Grape syrup is concentrated grape juice. A dark sweet syrup used in Middle Eastern cuisine.
Stevia leaf	Stevia leaf is the dried stevia plant leaf. A natural zero-calorie sweetener source.
Honey crystals	Honey crystals are dehydrated honey. A dry granulated form of honey sweetener.
Fruit nectar	Fruit nectar is sweetened fruit juice blend. A thick sweet beverage from pureed fruit.
Maple sugar	Maple sugar is crystallized maple syrup. A granulated sweetener with maple flavor.
Evaporated cane juice	Evaporated cane juice is less refined cane sugar. A sweetener retaining some molasses flavor.
Barley malt	Barley malt is sweetener from sprouted barley. A dark sticky sweetener with malty flavor.
Invert sugar	Invert sugar is hydrolyzed sucrose syrup. A liquid sweetener that resists crystallization.

Legumes/Pulses21 foods

Legumes/Pulses
Food	Notes
Garbanzo beansLevel: Safe	Garbanzo beans are chickpeas by another name. A nutty round legume used in Mediterranean cuisine.
Red lentilsLevel: Low	Red lentils are small salmon-colored lentils. A quick-cooking lentil that turns golden when cooked.
Green lentilsLevel: Low	Green lentils are firm earthy lentils. A hearty lentil that holds shape when cooked.
Yellow lentilsLevel: Low	Yellow lentils are golden-colored split lentils. A mild quick-cooking lentil for dal and soups.
Black-eyed peasLevel: Safe	Black-eyed peas are cream-colored beans with black spots. A mild earthy legume traditional in Southern cuisine.
Pea proteinLevel: Low	Pea protein is a plant-based protein powder derived from yellow peas. A popular dairy-free supplement used in protein shakes and food products.
Broad beansLevel: Low	Broad beans are large flat green beans. A meaty bean also called fava beans.
Cannellini beansLevel: Safe	Cannellini beans are white Italian kidney beans. A creamy mild bean used in Italian cuisine.
Yellow split peasLevel: Low	Yellow split peas are dried halved peas. A starchy legume used in split pea soup.
Butter beansLevel: Low	Butter beans are large flat white beans. A creamy mild bean also called lima beans.
Red beansLevel: Low	Red beans are small dark red kidney-shaped beans. A meaty bean used in Creole cuisine.
White beansLevel: Low	White beans are various pale-colored beans. A mild creamy bean category including navy and cannellini.
Cranberry beansLevel: Safe	Cranberry beans are speckled pink and cream beans. A creamy bean also called borlotti beans.
Adzuki beansLevel: Low	Adzuki beans are small red Asian beans. A sweet nutty bean used in desserts and savory dishes.
Chana dalLevel: Low	Chana dal is split chickpea lentils. A nutty legume used in Indian soups and curries.
Black gramLevel: Safe	Black gram is a small black lentil. A protein-rich legume used in Indian dal dishes.
Alfalfa sproutsLevel: Safe	Alfalfa sprouts are germinated alfalfa seeds. Mild crunchy sprouts used in salads and sandwiches.
Urad dalLevel: Low	Urad dal is split black gram lentils. A creamy legume used in Indian dals and dosas.
Borlotti beansLevel: Low	Borlotti beans are speckled Italian beans. A creamy bean also called cranberry beans.
Winged beansLevel: Low	Winged beans are frilly four-sided tropical beans. A nutritious bean with edible pods leaves and roots.
Carob podsLevel: Safe	Carob pods are brown sweet legume pods. A chocolate substitute from carob tree fruit.

Additives & Leavening12 foods

Additives & Leavening
Food	Notes
Vanilla extractLevel: Low	Vanilla extract is a flavoring from vanilla beans. An aromatic liquid used in baking and desserts.
Cream of tartarLevel: Safe	Cream of tartar is potassium bitartrate. An acidic powder used in baking and stabilizing egg whites.
Tapioca starchLevel: Safe	Tapioca starch is a gluten-free thickener. A starch extracted from cassava root.
Arrowroot flourLevel: Safe	Arrowroot flour is a starchy thickening agent. A neutral-flavored powder from tropical arrowroot plants.
Calcium carbonateLevel: Safe	Calcium carbonate is a mineral food additive. A white powder used as a calcium supplement and antite.
Potassium chlorideLevel: Safe	Potassium chloride is a salt substitute. A mineral used to reduce sodium in foods.
Ammonium sulfateLevel: Safe	Ammonium sulfate is a food additive. A dough conditioner used in commercial bread making.
Ammonium bicarbonateLevel: Safe	Ammonium bicarbonate is a leavening agent. A traditional raising agent for crisp cookies and crackers.
Tartaric acidLevel: Safe	Tartaric acid is a natural fruit acid. A tart compound from grapes used in winemaking.
Enzyme blendLevel: Safe	Enzyme blend is a mixture of food enzymes. A processing aid used in food manufacturing.
TrehaloseLevel: Safe	Trehalose is a natural sugar. A mild sweetener with stabilizing properties.
Potassium bicarbonateLevel: Safe	Potassium bicarbonate is a leavening agent. A sodium-free alternative to baking soda.

Nuts & Seeds10 foods

Nuts & Seeds
Food	Notes
Sunflower oilLevel: Safe	Sunflower oil is oil pressed from sunflower seeds. A mild neutral oil for cooking and frying.
Flaxseed oilLevel: Safe	Flaxseed oil is oil pressed from flax seeds. A nutritious omega-3 rich oil for cold uses.
Flax seedsLevel: Safe	Flax seeds are small brown or golden seeds. A nutritious seed rich in omega-3 fatty acids.
Pecan butterLevel: Low	Pecan butter is ground roasted pecans. A rich nutty spread from southern pecans.
Melon seedsLevel: Low	Melon seeds are edible seeds from melons. A nutritious snack seed popular in Middle Eastern cuisine.
Butternut seedsLevel: Low	Butternut seeds are oily nuts from butternut trees. A rich nut related to walnuts.
Brazil nut oilLevel: Safe	Brazil nut oil is oil pressed from brazil nuts. A rich nutty oil used in cooking and cosmetics.
Cucumber seedsLevel: Safe	Cucumber seeds are the edible seeds in cucumbers. Small soft seeds eaten with the cucumber flesh.
Cedar nutsLevel: Safe	Cedar nuts are pine nuts from cedar pines. Small rich nuts used in Mediterranean cuisine.
CottonseedLevel: Safe	Cottonseed is the seed of cotton plants. A seed pressed for oil and animal feed.

Fungi5 foods

Fungi
Food	Notes
MushroomLevel: Safe	Mushroom is an edible fungus. A savory umami-rich ingredient in many varieties.
Button mushroomLevel: Safe	Button mushroom is a small white mushroom. The common cultivated mushroom eaten raw or cooked.
Oyster mushroomLevel: Safe	Oyster mushroom is a fan-shaped fungus. A delicate mushroom with a mild seafood-like flavor.
Shiitake mushroomLevel: Low	Shiitake mushroom is a savory Asian mushroom. A meaty umami-rich mushroom used fresh or dried.
Portobello mushroomLevel: Safe	Portobello mushroom is a large mature cremini. A meaty mushroom ideal for grilling.

Eggs4 foods

Eggs
Food	Notes
Egg	Egg is the standard chicken egg. The most commonly consumed egg type globally.
Egg white	Egg white is the clear protein-rich part of an egg. Used in meringues and as a binding agent.
Egg yolk	Egg yolk is the yellow center of an egg. Rich in fats and used in sauces and custards.
Egg white protein	Egg white protein is a dairy-free protein powder made from dried egg whites or albumen. A whey alternative used in shakes and protein bars and baking.

Poultry4 foods

Poultry
Food	Notes
Chicken	Chicken is the most common poultry meat. A versatile white meat consumed worldwide.
Turkey	Turkey is large poultry meat. A lean white and dark meat traditional for holidays.
Cornish hen	Cornish hen is a small chicken breed. A tender young chicken served as individual portions.
Quail	Quail is small game bird meat. A delicate tender dark meat with mild flavor.

Calcium, water, boiling and supplements

Calcium with meals. This is the single most useful move on this page, because calcium binds oxalate in the gut, so it leaves in your stool and less of it reaches your kidneys.¹ Eating a calcium-containing food alongside a higher-oxalate one substantially reduces how much you absorb. Think yoghurt with berries, cheese with a spinach salad, or milk with chocolate. Cutting dairy while cutting oxalate raises stone risk, which catches a lot of people out.

Water. Dilute urine forms fewer stones, and more fluid does more for stone prevention than most dietary changes.

Boiling. Oxalate is water-soluble, so boiling leaches a meaningful amount out, provided you throw the water away.² Steaming and roasting do much less. Boiled spinach is a very different proposition from raw spinach in a smoothie.

Vitamin C supplements. High doses convert to oxalate in the body. If you take grams of vitamin C and form stones, that is worth raising with your doctor.

How to use this list

For stone prevention, most guidance now favours a moderate approach. Keep calcium normal, drink more, and avoid the handful of extreme foods.

The extreme few are worth naming, because avoiding them does most of the work. Spinach, rhubarb, almonds, beetroot and sesame sit far above everything else.

If you are testing oxalates for symptoms other than stones, four weeks on the low list is enough to see a change, followed by reintroducing one food at a time. Be wary of "oxalate dumping", a popular idea with very little evidence behind it, which is often used to explain away feeling worse during elimination.

Journal your day in 30 seconds, find your triggers.

Check any food in seconds

The oxalate checker grades any food in our database, and every food on this page links to its own page with the rest of what it carries.

Where Triggerbites fits in

This list comes from the food data inside Triggerbites. The app grades every ingredient for oxalate alongside allergens, FODMAPs, histamine, additives and more.

Oxalate accumulates across a day, and what you eat it with matters as much as the amount. You type or say your day the way you'd tell a friend, "a spinach and almond smoothie for breakfast, a jacket potato with cheese and a Coke Zero for lunch, dark chocolate after dinner", and Triggerbites pulls out every ingredient and adds up the oxalate. The record shows what you ate and what you ate it with, so the calcium at each meal is there beside the spinach.

Symptoms and supplements go in the same diary, and you can export the whole record as a PDF for your doctor or dietitian.

Log your day in 30 seconds

Text, voice or photo. Log as you go, or recap it all in the evening.

Your food, broken down

Meals become ingredients and sensitivity profiles: histamine, salicylates, FODMAPs, allergens, and even the additives on packaged food.

Everything in the same journal

Symptoms, supplements, sleep, stress, exercise and mood, beside what you ate.

See what repeats over time

Patterns between what you eat and how you feel, including delayed reactions that show up days later.

Common questions

What foods are lowest in oxalate?

Meat, fish, eggs and dairy contain effectively none, because oxalate is a plant compound. Among plants, apples, bananas, melon, cauliflower, mushrooms, cucumber, onion and white rice are all low.

Should I cut dairy on a low-oxalate diet?

No, and doing so usually makes things worse. Calcium binds oxalate in the gut so it leaves in your stool and less of it reaches your kidneys. Cutting dairy while cutting oxalate raises stone risk.

Does cooking reduce oxalate?

Boiling does, because oxalate is water-soluble, provided you throw the cooking water away. Steaming and roasting do much less. Boiled spinach is a very different proposition from raw spinach in a smoothie.

Which foods are worst for oxalate?

Spinach, rhubarb, almonds, beetroot and sesame sit far above everything else. Avoiding that handful does most of the work, which is why moderate approaches now tend to beat strict ones for stone prevention.

Can vitamin C supplements cause kidney stones?

High doses convert to oxalate in the body, so gram-level supplements can raise urinary oxalate. If you take large doses and form stones, it is worth raising with your doctor.

Is oxalate dumping real?

It is a popular idea with very little evidence behind it. It is often used to explain feeling worse during elimination, which has several more likely explanations. Treat claims about it with caution.

Live, love, log. 🧡

References

1
New England Journal of Medicine "Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria"PubMed
2
Journal of Agricultural and Food Chemistry "Effect of different cooking methods on vegetable oxalate content" Journal of Agricultural and Food Chemistry, 2005PubMed