Most Alkaline Key Foods List

My most alkaline key foods list summarizes the top items from all my alkaline foods lists. Before you use the list below, you should read my Alkaline Food Lists Explanation, and some of the examples listed at the end of that explanation.

The science behind a good alkaline diet might be complicated, but my lists make managing your own diet easier. In essence, for healthy eating, you need to allow around 20-25% of your calorie intake in acid forming foods, and the rest in alkaline forming foods.

The lists guide you to make better choices when planning what to eat. However, the only true measure of the success is to measure urine pH, and set an alkaline target. I will explain more about setting and testing your alkaline target in other articles. In the meantime, use the list below to find the most alkaline foods that will increase your pH.

Most Alkaline Key Foods List

Most Alkaline Foods PhotoThere are around 100 foods in the Most Alkaline Key Foods List. I started with all the foods from the USDA key foods list. I ignored any that had more than 1000mg sodium per 100 calories. That is an arbitrary cut-off. It is total daily sodium that matters, and you will have your own personal daily allowance. Some of the high sodium foods that remain are probably best avoided. In particular, the tomato paste nutrition values show the massive distortion to diet caused by salt added to processed food.

I have also omitted some slightly alkaline foods so that we can focus on the most useful improvements. The key foods are selected by USDA for their popularity with the entire population. As time passes, I will add more foods based on popularity with Foodary visitors. You can influence that process by discussing your favorite food and drink in the Foodary Healthy Eating Forum.

The alkaline foods list below starts by listing all important alkalizing foods in PRAL score sequence. You can change sequence by clicking any column heading, and clicking it twice will reverse the sequence. Of particular use on longer lists, is the search box immediately above the table. As you type any letters or numbers, the list is filtered to items that just contain your text. Eg, type tom in the search box to see what I mean by tomato paste.

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Alkaline Foods Table Explanation Calories Help PRAL Help Fiber Help Sugars Help Sodium Help

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Long Description 100 Kcal Serve(g) PRAL Score Fiber (g) Sugar (g) Sodium (mg)

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Spinach, raw 435 -51 10 2 343

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Spinach, cooked, boiled, drained, without salt 435 -45 10 2 304

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Chicory greens, raw 435 -36 17 3 196

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Endive, raw 588 -35 18 1 129

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Celery, raw 625 -31 10 11 500

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Parsley, raw 278 -31 9 2 156

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Lettuce, cos or romaine, raw 588 -25 12 7 47

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Turnip greens, cooked, boiled, drained, without salt 500 -25 18 3 145

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Tomatoes, red, ripe, raw, year round average 556 -23 7 15 28

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Tomato products, canned, paste, with salt added 122 -22 5 15 963

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Tomato products, canned, paste, without salt added 122 -22 5 15 72

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Lettuce, green leaf, raw 667 -21 9 5 187

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Tomatoes, red, ripe, canned, packed in tomato juice 588 -21 6 14 753

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Tea, instant, unsweetened, lemon-flavored, powder 29 -20 1 1 16

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Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 294 -20 11 2 285

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Tomatoes, red, ripe, cooked 556 -19 4 14 61

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Coffee, instant, regular, powder 28 -19 0 0 10

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Cucumber, peeled, raw 833 -19 6 12 17

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Vegetable juice cocktail, canned 526 -17 3 15 889

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Lettuce, iceberg (includes crisphead types), raw 714 -16 9 14 71

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Squash, summer, all varieties, cooked, boiled, drained, without salt 500 -16 7 13 5

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Onions, spring or scallions (includes tops and bulb), raw 313 -16 8 7 50

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Kale, cooked, boiled, drained, without salt 357 -15 7 4 82

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Tomatoes, red, ripe, canned, stewed 385 -15 4 14 850

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Melons, cantaloupe, raw 294 -15 3 23 47

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Peppers, sweet, green, raw 500 -15 9 12 15

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Cabbage, cooked, boiled, drained, without salt 435 -14 8 12 35

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Cocoa, dry powder, unsweetened, processed with alkali 45 -14 14 1 9

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Carrots, raw 244 -14 7 12 168

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Mushrooms, white, cooked, boiled, drained, without salt 357 -13 8 8 7

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Squash, winter, all varieties, cooked, baked, without salt 270 -12 8 9 3

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Carrot juice, canned 250 -12 2 10 165

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Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 31 -12 3 5 147

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Carrots, cooked, boiled, drained, without salt 286 -12 9 10 166

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Broccoli, raw 294 -12 8 5 97

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Sauce, pasta, spaghetti/marinara, ready-to-serve 204 -11 4 11 855

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Cabbage, raw 400 -11 10 13 72

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Broccoli, cooked, boiled, drained, without salt 286 -10 9 4 117

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Asparagus, cooked, boiled, drained 455 -10 9 6 64

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Mustard greens, cooked, boiled, drained, without salt 385 -9 8 5 35

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Beans, snap, green, frozen, cooked, boiled, drained without salt 357 -9 11 4 4

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Sweet potato, cooked, baked in skin, without salt 111 -9 4 7 40

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Carrots, frozen, cooked, boiled, drained, without salt 270 -9 9 11 159

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Potato, baked, flesh and skin, without salt 108 -9 2 1 11

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Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 32 -9 3 10 109

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Potato, flesh and skin, raw 130 -8 3 1 8

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Orange juice, raw 222 -8 0 19 2

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Orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D 213 -8 1 18 4

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Orange juice, chilled, includes from concentrate, fortified with calcium 213 -8 1 18 4

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Peaches, raw 256 -8 4 22 0

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Strawberries, raw 313 -8 6 15 3

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Bananas, raw 112 -8 3 14 1

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Oranges, raw, all commercial varieties 213 -8 5 20 0

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Orange juice, frozen concentrate, unsweetened, undiluted 63 -8 1 24 2

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Brussels sprouts, frozen, cooked, boiled, drained, without salt 238 -7 10 5 36

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Collards, cooked, boiled, drained, without salt 303 -7 12 1 45

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Potatoes, boiled, cooked in skin, flesh, without salt 115 -7 2 1 5

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Watermelon, raw 333 -7 1 21 3

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Beans, snap, green, canned, regular pack, drained solids 400 -7 10 5 984

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Potatoes, baked, flesh, without salt 108 -7 2 2 5

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Orange juice, chilled, includes from concentrate 204 -7 1 17 4

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Snacks, potato chips, reduced fat 21 -6 1 0 104

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Potatoes, boiled, cooked without skin, flesh, without salt 116 -6 2 1 6

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Beans, snap, green, cooked, boiled, drained, without salt 286 -6 9 4 3

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Avocados, raw, all commercial varieties 63 -5 4 0 4

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Snacks, potato chips, plain, salted 18 -5 1 0 83

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Onions, raw 250 -5 4 11 10

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Broccoli, frozen, spears, cooked, boiled, drained, without salt 357 -5 11 5 86

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Mangos, raw 167 -5 3 23 2

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Sweet potato, cooked, boiled, without skin 132 -5 3 8 36

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Catsup 89 -5 0 19 810

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Onions, cooked, boiled, drained, without salt 227 -5 3 11 7

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Juice, apple, grape and pear blend, with added ascorbic acid and calcium 192 -5 0 19 10

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Grapes, red or green (European type, such as Thompson seedless), raw 145 -5 1 22 3

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Apple juice, canned or bottled, unsweetened, without added ascorbic acid 217 -4 0 21 9

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Apple juice, canned or bottled, unsweetened, with added ascorbic acid 217 -4 0 21 9

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Pineapple, raw, all varieties 200 -4 3 20 2

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Potatoes, mashed, dehydrated, flakes without milk, dry form 28 -4 2 1 29

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Coffee, brewed, espresso, restaurant-prepared * 100 -4 0 0 14

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Beans, white, mature seeds, cooked, boiled, without salt 72 -4 5 0 4

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Raisins, seedless 33 -4 1 20 4

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Beans, black, mature seeds, raw 29 -4 5 1 1

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Soymilk, original and vanilla, with added calcium, vitamins A and D 233 -4 0 8 109

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Pears, raw 175 -4 5 17 2

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Apples, raw, with skin 192 -4 5 20 2

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Potatoes, hashed brown, home-prepared 38 -3 1 1 129

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Sweet potato, canned, syrup pack, solids and liquids 112 -3 3 17 33

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Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated 61 -3 2 0 237

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Grape juice, canned or bottled, unsweetened, with added ascorbic acid 167 -3 0 24 8

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Pasta with tomato sauce, no meat, canned 143 -3 1 6 389

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Beans, pinto, mature seeds, raw 29 -3 4 1 3

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Cranberry juice, unsweetened 217 -3 0 26 4

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Sauce, barbecue 58 -3 1 19 597

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Alcoholic beverage, wine, table, red 118 -3 0 1 5

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Syrups, maple 38 -2 0 26 5

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Fast foods, potato, french fried in vegetable oil 32 -2 1 0 67

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Applesauce, canned, sweetened, without salt (includes USDA commodity) 147 -2 2 22 3

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Refried beans, canned, traditional style (includes USDA commodity) 110 -2 6 1 493

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Snack, potato chips, made from dried potatoes, plain 18 -2 1 0 95

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Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt 123 -2 3 4 1

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Blueberries, raw 175 -2 4 17 2

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Vegetables, mixed, frozen, cooked, boiled, drained, without salt 154 -2 7 5 54

 
 

Most Alkaline Key Foods List

Though you cannot create a truly healthy eating plan just from this list of most alkaline key foods, it is a terrific resource for healthier eating. Now, you can improve slowly by gradually introducing top alkaline foods into your diet. As you find those you particularly like, you can start new ways to improve your diet.

I often advise that you start meal planning with your favorite protein food, then add more alkaline foods to end up with a meal that is alkaline in total. So, you might choose a 200 calorie portion of beef, then select 400 calories from suitable foods in the list above to produce a tasty, nutritious meal.

How soon will it be before you start your meal planning with this alkaline foods list? Choose 400 calories from the list above then select 200 calories of protein to complete the meal. Or start with spinach, and search for spinach based meals that satisfy your appetite and your nutritional needs. What creative ways can you think of to get the most from top alkaline foods?

If you have any questions, experiences, or opinions about this Most Alkaline Foods List, please join the most alkaline key foods list discussion.