Acid-Alkaline Oils and Fats Food Nutrition Chart

Mediterranean Olive Oil Acid or Alkaline?

I explain the values for this acid-alkaline oils and fats food chart in my Basic Acid Alkaline Food Chart Introduction.

If you have any questions about this information or any suggestions for improvements, please add your comments below. I’ve used your feedback to produce an improved Alkaline Oils List, but you can still help me improve even more.

Click to browse the Acid-Alkaline Oils & Fats Food Chart

Best Alkaline Foods Servings

Best Alkaline Foods Servings photo

My best alkaline foods servings list shows the top 100 most alkaline foods by serving size.

In my previous Most Alkaline Key Foods List, I looked at the best popular foods. That information is derived from the list of key foods prepared by USDA. Unfortunately, we know that popular foods are not necessarily healthy, so I have widened the scope.

My new list of best alkaline foods shows the top 100 alkaline foods in the entire USDA foods list. The biggest drawback of that list is high levels of duplication. I’ve tried to reduce this by omitting:

  • Obvious duplicates where foods are listed with and without salt.
  • Baby foods
  • Highly processed foods

Salt does not affect PRAL estimates. So, I’ve omitted those duplicates. Processed foods are difficult to omit completely. I’ve tried to keep packaged foods that are not overtly unhealthy. However, some may have slipped through, so tell me if you see any unhealthy foods, and I will remove them.

Read the Best Alkaline Foods Servings List now

Magnesium for pH Balance

High Magnesium Foods photo

Magnesium is the second alkaline component of the PRAL calculation for pH Balance Diet Score. That PRAL calculation has links to top food lists for other nutrients.

We need magnesium for over 300 processes in our body. These cover many vital functions, including nerves, muscles, immune system, bones, and heart.

Magnesium is found in many foods, including:

  • Spinach, bananas, dried apricots, avocados, and many other vegetables and fruits
  • Almonds, cashews, and other nuts
  • Peas, beans, and other legumes and seeds
  • Tofu, soy flour, and other soy products
  • Brown rice, millet, and other whole grains

Excess magnesium is rare, as our kidneys remove any we do not use. Despite this, the Department of Health magnesium fact sheet for health professionals reports:

Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts.

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Potassium for pH Balance

High Potassium Foods Photo

Potassium is one of three alkaline components of the PRAL calculation for pH Balance Diet Score.

We need potassium for several functions in our bodies, and it is also important for balancing the effects of too much sodium. The risks of average diets in America are important, and so I turn to Harvard School of Public health once again to share modern nutrition thinking about potassium:

Most Americans consume far too much sodium and far too little potassium, an eating pattern that puts them at higher risk of heart disease and death. Making a few changes in food choices can help shift the balance. Potassium levels are naturally high in vegetables and fruits, and sodium levels are naturally low. Large amounts of sodium are often added to foods during processing. So choosing produce that is fresh or frozen, or choosing foods that have not had salt added in processing, can help curb dietary sodium and boost potassium.

Potassium deficiency can lead to muscle weakness, abnormal heartbeat, and slightly elevated blood pressure. On the other hand, too much potassium can also be bad for the heart, and kidney patients might need lower than normal intake. So what is normal potassium intake?

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Protein for pH Balance

High Protein Foods Photo

Protein is the main acidic component of the PRAL calculation for pH Balance Diet Score. We need protein to build body tissues, and also for enzymes that allow our bodies to function.

Here is a list of the most protein rich foods from the USDA list of key foods. Like all the current Foodary food charts, the high protein list simply tells you the numbers. The list will tell you how much protein you are eating. It will help you choose more protein or less protein according to your personal dietary needs.

However, your protein choices, like most dietary choices should be governed more by quality than by quantity. At the moment, my nutrition data is taken from the USDA database. This allows me to list quantities, but quality scores need more work. I am committed to improving the data. There is an established scoring system for protein quality, and I will explain more about this soon. Please subscribe to Foodary Food Facts Update Service if you want to be informed when that is available.

In the meantime, a little common sense goes a long way. That, and a few simple pointers on protein quality.

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Alkaline Snacks List

Alkaline Snacks pic

My alkaline snacks list is an update to my earlier Acid-Alkaline Snacks Food Chart. It has a tighter focus on popular foods from the USDA Key Foods list. It also has extra nutrition information in a sortable table.

Snacks cover a wide range of food. More importantly, this request for an update makes me realize there has to be a better way of organizing alkaline food tables that does not rely on USDA food groups. The current focus in nutrition circles is to categorize food groups as:

  • Fruits and Vegetables
  • Whole grains
  • Oils and Fats
  • Protein
  • Sundries including water and related fluids
  • Avoid
  • Treats to be eaten sparingly

The USDA nutrition database also includes meals, fast foods, and, as I am explaining here, snacks. Ultimately, the Foodary database will also include recipes and complete meals or snacks. For now, I am going to focus on basic foods that become ingredients for recipes. However, many people have asked for an updated alkaline snacks list, so I have included one below. There are only a few snacks included in the USDA key foods list, so I have included other groups such as Baked Products, Meals, and Fast Foods.

Continue reading Alkaline Snacks List

Calcium for pH Balance

High Calcium Foods photo

Calcium is one of the 5 elements of the PRAL calculation for pH Balance Diet Scores.

There is some interesting science behind that, but I like to provide easy to use tables so you can focus on food, not formulas. I only mention the science so you understand that PRAL is a proven method for estimating alkaline diets. Others rely on science fantasy, Foodary uses science fact.

Speaking of facts, always remember that, despite it’s precision, PRAL is really an estimate to guide you towards pH balance. It’s a great tool for checking the important things relating to alkaline diet:

  • Is my total diet is alkaline?
  • Do I eat sufficient acidic foods?
  • Which food changes will improve my alkaline diet?

Continue reading Calcium for pH Balance

Alkaline Pasta List

Alkaline Pasta Photo

My alkaline pasta list covers all the USDA Cereal Grains and Pasta food group. As such, it can be a source of healthy whole grains, which are important to nutrition, though rarely very alkaline.

The key to understanding pasta in an alkaline diet is to understand the big picture. An alkaline diet is always alkaline in total, but it must contain around 20-25% acid forming foods. The secret is to incorporate acid foods wisely, and look to maximize healthy minerals, vitamins, and fiber.

There is another important point about whole grains in general, and pasta in particular. Pasta forms a good carbohydrate base for your meal. Most pasta carbohydrate is the preferred complex form. I will explain the importance of complex carbohydrates in a future article. For now, let’s think about the rest of our pasta meal.

Most current healthy nutrition guides emphasize switching from unhealthy refined cereals to unrefined whole grains. So a switch to whole wheat pasta is good, but there’s more. Whilst you’re improving the healthiness of your pasta, an alkaline diet can help even more, if you look at the sauce.

Vegetable sauces for pasta are nice, but if you want meat or seafood, a pasta meal can still be alkaline. Be sure to make the sauce with three times as much calories from plants as calories from animals. There are lots of ingredients near the top of the most alkaline foods list that make excellent sauces for pasta. If you are not sure if your favorite pasta meal is alkaline forming, please share the recipe with me in Foodary Healthy Eating Forum. I’ll analyze it for you, and I might even add some tips for making it a better part of your alkaline diet.

Continue to read the Alkaline Pasta List

Most Alkaline Key Foods List

Most Alkaline Foods Photo

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.

See the Most Alkaline Key Foods List

Alkaline Alcoholic Drinks List

Alkaline Alcohol Photo

This alkaline alcoholic drinks list extends my alkaline beverages list. That list covers all key drinks from the USDA Key Foods list, whereas this list covers all alcoholic drinks from the full database.

Before I explain and present the list in detail, there are two important facts you need to consider:

  1. Most of the information you will read elsewhere on the Internet about acid or alkaline alcoholic drinks is wrong
  2. If you are drinking enough alcoholic drinks to significantly affect alkalinity, you are drinking more than is healthy

Alkaline Alcoholic Drinks Facts

Acidic Alcohol Myth

There are thousands of Internet pages that describe alcoholic drinks in general, and beer in particular, as acidic.

They are all wrong. (but please see my response to this comment about the wrong way to measure alkaline foods and drinks).

That notion comes from a lab test where drinks are incinerated until all water is evaporated, and all fats and proteins destroyed. The resultant inorganic ash is measured for pH. That value is meaningless for nutrition purposes. Our bodies use organic matter as well as inorganic matter. Destroying organic matter produces false results. This is not how our bodies work.

If you see alkaline nutrition information based on ash pH tests, you should ignore it. If you paid for that information you should seek a refund or sue the publishers.

Continue reading Alkaline Alcoholic Drinks List