### OXALATE LENS ZERO - Arugala - Romaine - Iceberg - Endive - Radishes LOW - Kale - Radish greens HIGH - Spinach - Swiss Chard - Beet Greens - Rhubarb - Purslane - Parsley - Okra ### OVERALL OK - Radish Greens - Arugala - Romaine - Iceberg - Butter Lettuce - Endive - Watercress - Kale - Cabbage - Mustard Greens - Collard Greens - Bok Choy - Celery - Broccoli - Cauliflower - Zucchini - Bell Peppers - Cucumbers - Radish - Tomatoes - Strawberries - Blackberries - Apples - Dandelion flowers - Rape greens Brassicas not amaranths (Cruciferous not goosefoot) NO-GO - Okra - Parsley - Rhubarb - Swiss Chard - Spinach - Beet Greens - Dandelion leaves Nuts aren't great. Peanuts are bad. ### Updated Table with Verified Ratings The table below incorporates verified data, with the sole correction for strawberries' goitrogens (now low). All other ratings remain unchanged based on cross-referenced sources. | Food Item | Oxalates | Phytates | Tannins | Lectins | Saponins | Goitrogens | Protease Inhibitors | Overall Anti-Nutrient Rating | | | --------------------- | ----------------------------- | ---------------------- | ------------------------- | ---------------- | --------------------- | ----------------------- | ---------------------- | ---------------------------- | --- | | **Walnuts** | Medium (~1.07 mg/g) | High (~9.8 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Medium (~0.1 mg/g) | Zero (0.0 mg/g) | Medium | | | **Cashews** | Medium (~1.47–2.5 mg/g) | Medium (~2 mg/g) | Medium (~0.1–0.5 mg/g) | High (>0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Medium | | | **Peanuts** | Medium (~1.47–2.5 mg/g) | High (~9.5 mg/g) | Low (<0.1 mg/g) | High (>0.1 mg/g) | Low (<0.1 mg/g) | Medium (~0.1 mg/g) | Medium (~0.1–0.5 mg/g) | High | | | **Almonds** | High (~4.92–5.57 mg/g) | High (~11–14 mg/g) | Low to Medium (~0.1 mg/g) | High (>0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | High | | | **Dandelion Leaves** | Medium to High (0.7–1.5 mg/g) | Low (~0.05–0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Medium (0.1–0.2 mg/g) | Low (<0.05 mg/g) | Zero (0.0 mg/g) | Medium | | | **Dandelion Roots** | Low (0.1–0.3 mg/g) | Medium (~0.3–0.6 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Medium (0.1–0.3 mg/g) | Low (<0.05 mg/g) | Zero (0.0 mg/g) | Low to Medium | | | **Dandelion Flowers** | Low (<0.1 mg/g) | Low (<0.05 mg/g) | Low (<0.1 mg/g) | Low (<0.05 mg/g) | Low (<0.1 mg/g) | Low (<0.05 mg/g) | Zero (0.0 mg/g) | Low | | | **Rape Greens** | Low (0.04–0.1 mg/g) | Low (~0.05–0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Low (<0.1 mg/g) | Medium (~0.1–0.15 mg/g) | Zero (0.0 mg/g) | Low | | | **Spinach** | High (6.56 mg/g) | Medium (~1.0 mg/g) | Low | Low | Low | Low | Zero | High | | | **Swiss Chard** | High (3.50 mg/g) | Medium (~0.8 mg/g) | Low | Low | Low | Low | Zero | High | | | **Beet Greens** | High (5.00–6.10 mg/g) | Medium (~0.7 mg/g) | Low | Low | Low | Low | Zero | High | | | **Rhubarb** | High (5.40 mg/g) | Low (~0.2 mg/g) | Medium | Low | Low | Zero | Zero | High | | | **Purslane** | High (1.31 mg/g) | Low (~0.3 mg/g) | Low | Low | Medium | Low | Zero | Medium | | | **Amaranth Greens** | High (1.09 mg/g) | Medium (~0.6 mg/g) | Low | Low | Low | Low | Zero | Medium | | | **Sorrel** | High (2.80 mg/g) | Low (~0.2 mg/g) | Medium | Low | Low | Low | Zero | High | | | **Parsley** | High (1.00–1.70 mg/g) | Low (~0.3 mg/g) | Medium | Low | Low | Low | Zero | Medium | | | **Okra** | Medium (0.50–1.00 mg/g) | Medium (~0.5 mg/g) | Low | Medium | Medium | Zero | Low | Medium | | | **Radish Greens** | Low (0.05–0.10 mg/g) | Low (~0.05–0.1 mg/g) | Low | Low | Low | Low | Zero | Low | | | **Arugula** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Low | Zero | Low | | | **Romaine Lettuce** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Zero | Low | Zero | Low | | | **Iceberg Lettuce** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Zero | Low | Zero | Low | | | **Butter Lettuce** | Low (0.05 mg/g) | Low (~0.05 mg/g) | Low | Low | Zero | Low | Zero | Low | | | **Endive** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Low | Zero | Low | | | **Watercress** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Low | Zero | Low | | | **Kale** | Low (0.02 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.15 mg/g) | Zero | Low | | | **Cabbage** | Low (0.04 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.1 mg/g) | Zero | Low | | | **Mustard Greens** | Low (0.04–0.1 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.1 mg/g) | Zero | Low | | | **Collard Greens** | Low (0.04–0.1 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.1 mg/g) | Zero | Low | | | **Bok Choy** | Low (0.01 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Medium (~0.1 mg/g) | Zero | Low | | | **Celery** | Low (0.19 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Zero | Zero | Low | | | **Broccoli** | Low (0.20 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.2 mg/g) | Zero | Low | | | **Cauliflower** | Low (0.05 mg/g) | Low (~0.1 mg/g) | Low | Low | Low | Medium (~0.15 mg/g) | Zero | Low | | | **Zucchini** | Low (0.06 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Zero | Zero | Low | | | **Bell Peppers** | Low (0.10 mg/g) | Low (~0.05 mg/g) | Low | Low (~0.02 mg/g) | Low | Zero | Zero | Low | | | **Cucumbers** | Low (0.04 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Zero | Zero | Low | | | **Radish** | Zero (0.0 mg/g) | Low (~0.05 mg/g) | Low | Low | Low | Low | Zero | Low | | | **Tomatoes** | Low (0.05 mg/g) | Low (~0.05 mg/g) | Low | Low (~0.05 mg/g) | Low | Zero | Zero | Low | | | **Strawberries** | Low (0.02 mg/g) | Low (~0.05 mg/g) | Medium | Low | Low | Low (<0.1 mg/g) | Zero | Low | | | **Blackberries** | Low (0.18 mg/g) | Low (~0.05 mg/g) | Medium | Low | Low | Zero | Zero | Low | | | **Apples** | Low (0.03 mg/g) | Low (~0.05 mg/g) | Medium | Zero | Low | Zero | Zero | Low | |