Acid-Alkaline Food Chart

Our body needs alkaline fuel to maintain health and vitality. That’s why it is crucial for us to include a liberal amount of alkaline food into our daily meals. The best and easiest way to do that is maintaining 70/30 or 80/20 rule. For example, a brown rice (or spelt) pasta with some goodies over the alkalizing green salad could be a yummy and healthy dinner option or hummus with lots of fresh veggies would be a nice quick snack. Please check more of my 80/20 recipes examples.

The pH of the food is determined by the food’s effect after it was processed by the body. Which means not the pH of the food itself but the affect that it leaves after we consume it. For example, lemons and limes are chemically acidic but once they are metabolized in the body they have alkalizing affect because of their high amount of sodium and potassium (which are alkaline minerals).

There is scientifically established pH scale of 0 to 14 (pH stands for “potential hydrogen”) that shows acid-alkaline relationship. On that scale, 7 is neutral. Below 7 is acid, and above 7 is alkaline (basic).

Here is the acid-alkaline food list I created for you using the resources that I trust the most. It works for me very well and I am happy to share this information with you! You can print it out and have this pH guide by hands any time - in the kitchen or when you are shopping. Please see the references and disclaimer below the table*.  

ACIDIC FOOD CATEGORIES ALKALINE
Try to avoid highly acidic foods. 20-30% of your plate could be mildly acidic food. Best if 80-70% on your plate (visually)
 
  • Potatoes (stored)
  • Corn (both contains mycotoxins, especially when stored, plus they are simple carbs)

     

    Veggies/Greens

    pH chart for veggies

    • Artichokes
    • Arugula
    • Asparagus
    • Avocado
    • Basil
    • Beets
    • Broccoli
    • Brussels Sprouts
    • Cabbage (Red, White, Savoy, Chinese, Napa)
    • Capsicum/Pepper (red, yellow, green)
    • Carrots (if organic, if not they become slightly acid-forming due to lower mineral and higher sugar contents)
    • Cauliflower
    • Cayenne Pepper and other types of hot peppers (fresh, not pickled)
    • Celery
    • Chives
    • Cilantro (also called Chinese parsley, coriander leaf) 
    • Collard Greens
    • Comfrey
    • Coriander
    • Cucumber
    • Dandelion greens
    • Endive
    • Garlic
    • Ginger
    • Grasses (e.g. wheat grass, Barley grass, kamut grass, shave grass)
    • Green Beans
    • Horseradish
    • Kale
    • Kohlrabi
    • Leeks
    • Lettuce
    • Mustard Greens
    • New baby potatoes (slightly alkaline, eat moderately)
    • Okra
    • Onion
    • Parsley
    • Peas
    • Pumpkin
    • Radish red, summer black radish
    • Red Onion
    • Rutabaga
    • Salad Greens
    • Savoy Cabbage
    • Sea vegetables (such as agar, arame, dulse, nori etc – make sure they are organic and from the trustful source)
    • Spinach
    • Sprouts, sprouted seeds (like alfalfa, red clover, broccoli etc)
    • Squash
    • Sweet potatoes (slightly alkaline, eat moderately)
    • Tomato
    • Turnip
    • Watercress
    • Wheatgrass
    • Yum (slightly alkaline, eat moderately)
    • Zucchini
      • Canned/ Pickled/ Glazed Fruits
      • Dried Fruit (especially when sweetened, or with preservatives etc)
            Less Acidic:
            • Apple, green
            • Banana, unripe
            • Berries like Blueberries, Raspberries, Blackberries, Strawberries, Black currant, Cranberries
            • Cantaloupe
            • Cherry, sour
            • Cherry, sweet 
            • Coconut, fresh
            • Dates, fresh
            • Nectarine
            • Plum
            • Watermelon

             

            More Acidic:

            • Apple (sweet types)
            • Apricot
            • Banana, ripe (but not overripe. The more ripe, the more sugar - the more acidic)
            • Cherimoya 
            • Grapes
            • Guava
            • Mango
            • Mangosteen
            • Orange
            • Papaya
            • Peach
            • Persimmons
            • Pineapple
            • Plum, yellow and Italian 
            • Tangerine
              Fruits
              Acid-alkaline pH chart for Fruits
              • Avocado
              • Coconut
              • Grapefruit
              • Pomegranate
              • Lemon
              • Lime
              • Rhubarb
              • Tomato
                • Alcohol (Beer, Wine, Spirits, Liquor etc.)
                • Energy Drinks
                • Fizzy/Soft Drinks & Sodas
                • Sports Drinks
                • Tonic Water
                • Water, top (the pH of tap water can vary from region to region, but most tap water is chlorinated, contains  fluoride, and is acidic. Be careful with it.)
                • Coffee & Tea (because of the caffeine)
                • Sweetened/processed/ store-bought Fruit Juice 
                • Dairy/Dairy Smoothies
                • Cow's Milk
                  • Freshly Pressed Fruit Juices (due to high sugar content)

                   

                  • Fruit Smoothies

                   

                  • Rice, Soy, Coconut or other Nut/Seed-based types of milk (store-bought, best if unsweetened, carrageenan free, no other additives)
                    Drinks
                    pH alkaline chart for drinks
                    • Almond Milk, fresh and homemade (or other homemade Nuts/Seeds Milks)
                    • Coconut Water, fresh and raw (pH is +9.04)
                    • Distilled water (pH is 7.0, neutral)
                    • Grapefruit Juice, fresh, no sugar added
                    • Herbal Tea (like chamomile tea, ginger tea etc.; avoid additives like flavors)
                    • Lemon Water (pure water + fresh lemon or lime)
                    • Purified Alkaline Water (ionized and structured if possible)
                    • Vegetable Broth
                    • Vegetable Juice, fresh cold-pressed (and other green drinks - with chlorophyll, green powder etc.)
                        • Animal fats (except fish)
                        • Butter
                        • Corn Oil
                        • Hydrogenated oils or partially hydrogenated oils (cottonwood seed, corn and canola oils are very popular)
                        • Margarine (worse than butter)
                        • Saturated Fats
                        • Vegetable Oil
                          • Grape Seed Oil
                          • Sunflower Oil
                          • Walnut Oil

                           

                          • Ghee (clarified cow's butter)
                          Oils and Fats
                          pH Chart for oils and fats

                          Fresh, Cold-pressed Plant Based Oils like:

                          • Almond Oil
                          • Avocado Oil
                          • Borage Oil
                          • Olive Oil
                          • Coconut Oil (great for cooking) 
                          • Evening Primrose Oil
                          • Flax Oil
                          • Healthy Oil Blends like Omega 3-6-9 Oils (Udo's Oil, Essencial Balance Oil Blend by Omega Nutrition)
                          • Hemp Oil
                          • Pomegranate Oil 

                          Fish Oils:

                          • Cod Liver Oil 
                          • Marine Lipids
                              • Cashew Nuts
                              • Peanuts  (both contain micotoxins) 

                               

                              • Pistachios Nuts (pH is low -16.6)

                               

                               

                              Dried Seeds and Nuts/their Butters (if soaked they become more alkaline; try to use as fresh as possible and best if keeping in the fridge):
                              • Brazil Nuts
                              • Coconut, dried
                              • Flax Seeds
                              • Hazelnuts
                              • Macadamia Nuts
                              • Pecans
                              • Roasted butters
                              • Sunflower Seeds/ Sunflower Seed Butter
                              • Walnuts
                                Seeds/Nuts, their Butters & Milks
                                pH chart for Seeds and Nuts
                                • Almonds (raw especially when soaked), and Almond Butter (raw and freshly ground)
                                • Any Sprouted Seeds
                                • Chia/Salba Seeds
                                • Coconut
                                • Hemp Seeds
                                • Pumpkin Seeds/ Pumpkin Seeds Butter
                                • Sesame Seeds/ Raw Tahini (sesame seeds butter)
                                • Biscuits
                                • Corn
                                • Regular Muffins, Donuts, Cakes etc
                                • White Pasta
                                • White Bread (especially from bleached bromated etc. flour)
                                • White rice

                                 

                                Grains:

                                • Barley 
                                • Brown Rice, & Wild Rice
                                • Brown Rice Pasta/ Flour/ Cakes
                                • Cous Cous
                                • Oats/Oatmeal
                                • Rye Bread
                                • Soybeans
                                • Spelt Grains or Flour
                                • Spelt Bread (yeast-free, sugar-free, preservatives free)
                                • Spelt Pasta
                                • Whole Wheat/Whole-meal Bread (no additives like corn syrup, yeast etc.)
                                • Whole Meal Pasta

                                 Beans

                                • Black beans
                                • Garbanzo (Chickpeas) Beans
                                • Kidney Beans 
                                        Grains & Legumes
                                        pH for grains and legumes

                                        Eat those grains (technically they are seeds) moderately, once they are cooked they become less alkaline:

                                        • Amaranth
                                        • Buckwheat Groats/ Buckwheat Pasta/ Buckwheat Flour 
                                        • Millet
                                        • Quinoa/ Quinoa Pasta 

                                        Legumes:

                                        • Soybeans, fresh (edamame)
                                        • Lentils
                                        • Butter Beans
                                        • Lima Beans
                                        • White (Navy) Beans

                                         


                                                Meat, poultry, Fish:
                                              • Beef
                                              • Chicken
                                              • Crustaceans
                                              • Dried Fish
                                              • Pork
                                              • Eggs
                                              • Fish, farmed
                                              • Lamb
                                              • Organ Meats
                                              • Shellfish
                                              • Turkey

                                              • And Dairy:

                                                • Casein (a protein in milk)
                                                • Cheese (cow, goat, soy)
                                                • Cream
                                                • Eggs
                                                • Ice Cream
                                                • Milk (cow's)
                                                • Whey
                                                • Yogurt
                                                Some types of Fish:
                                                • Fresh Coldwater Wild-Caught Oily Fish such as Salmon and Trout.
                                                • Ocean Fish like sea bass.
                                                Eat fish moderately. It is animal protein anyway - it does not have fiber. When eating, make sure it's absolutely fresh, and comes from unpolluted water. Check for mercury content if possible. Avoid shellfish because of their high toxicity.

                                                   

                                                  Animal Products and Dairy
                                                  pH chart for animal products
                                                  • Goat’s milk (use sparingly, it’s only slightly alkaline. Also some sources show that it's slightly acidic)

                                                   

                                                  • Human Breast Milk
                                                    • Canned and Preserved Foods
                                                    • Fast Food
                                                    • Instant Meals
                                                    • Microwave Meals
                                                    • Powdered Soups
                                                    • Tempeh
                                                     
                                                    Condiments etc (Extras/ Flavorings/ most store-bought Dressings and Sauces):
                                                    • Carob
                                                    • Ketchup
                                                    • Mayonnaise
                                                    • Miso
                                                    • Molt
                                                    • Mustard
                                                    • Processed Table Salt
                                                    • Soy Sauce
                                                    • Tamari
                                                    • Vanilla 
                                                    • Vinegar
                                                    • Yeast

                                                    Sweets and Sweeteners:
                                                    • Artificial Sweeteners
                                                    • Barley Molt Syrop
                                                    • Brown Rice Syrup
                                                    • Chocolate (if processed, with sugar)
                                                    • Fructose 
                                                    • Hot Cocoa
                                                    • Honey (pasteurized and unpasteurized) 
                                                    • Molasses
                                                    • Jam/Jelly
                                                    • Sugar (white, brown, beet sugar, corn sugar, turbinado, Sucanat etc) and Sugar Substitutes (aspartame, saccharine etc.)
                                                    • Hummus and Bean Dips (no additives, preservatives) 
                                                    • Seitan
                                                    • Tofu 
                                                    • Curry Powder

                                                      Others: spices, condiments, dips, sauces, soy products, sweets etc.

                                                      pH chart for herbs, spices, soy

                                                      • Fresh & Dried Herbs like parsley, cilantro, basil, oregano, rosemary, sage, thyme, other Spices
                                                      • Sea Salt like Himalayan Pink Salt or Real Salt
                                                      • Soy lecithin, pure
                                                      • Soy nuts (soaked soybeans, then air-dried)
                                                      • Soy sprouts
                                                      • Sun-dried Tomatoes, canned olives in water and sea salt (no preservatives) etc.

                                                         

                                                        Resources/ References: 

                                                        “The Acid-Alkaline Food Guide: A Quick Reference to Foods & Their Effect on pH Levels” book by by Susan E. Brown, PhD, CNS (medical anthropologist and Certified Nutritionist), and Larry Jr. Trivieri

                                                        “The pH Miracle” book by Robert O. Young, PhD (microbiologist and nutritionist), and Shelley Redford Young, LMT

                                                        “The Ultimate pH Solution” book by Michelle Schoffro Cook, DNM, DAc (board-certified Doctor of Natural Medicine, Registered Nutritional Consulting Practitioner, Registered Orthomolecular Health Practitioner)

                                                         

                                                        Disclaimer: This ph chart is based upon my research from the books above along with some other research. This information is not intended as a substitute for consulting with a health care professional. Please contact you doctor in all matters relating to your health.