11 KiB
11 KiB
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 |