Food | © Basica

Food chart

Acidic or alkaline
at a glance

Wer auf sein Säure-Basen-Gleichgewicht achten möchte, sollte prüfen, wie die Lebensmittel auf dem täglichen Speiseplan den Säure-Basen-Haushalt beeinflussen: Bilden sie im Körper Säure (Belastung) oder Basen (Entlastung)? Orientierung gibt der sogenannte PRAL-Wert. Er gibt an, welche potenzielle Säurebelastung von einem Lebensmittel für die Niere ausgeht. Dabei gilt:

Negative PRAL value = alkaline
Positive PRAL value = acidic

Nahrungsmittel-Tabelle

Die Tabelle informiert Sie über die Säure-Belastung Ihrer Lebensmittel. Achten Sie in Ihrer täglichen Ernährung darauf, dass die Menge von Lebensmitteln mit sauren und basischen PRAL-Werten ausgeglichen ist!

Die Angaben beziehen sich jeweils auf 100 g Lebensmittel.

Quelle: Berechnung nach Remer und Manz (1995).

Foodstuffs
(PRAL value in mEq)
-20
alkaline
0
acidic
35
Bread from wheat and rye flour
(4,00)
Dark rye bread
(4,20)
Graham bread
(7,20)
Mixed wheat bread
(3,80)
Rye bread
(4,10)
Rye crisp bread
(3,30)
Wheat bread
(1,80)
White bread
(3,70)
Wholemeal bread
(5,30)
Zwieback
(5,90)
Amaranth (seeds)
(7,50)
Barley (whole grain)
(5,00)
Buckwheat (whole grain)
(3,70)
Cornflakes
(6,00)
Maize (whole grain)
(3,80)
Millet (whole grain)
(8,60)
Oats
(10,70)
Rice, husked
(4,60)
Rice, husked, cooked
(1,70)
Rice, unhusked
(12,50)
Rye flour
(4,40)
Rye wholemeal flour
(5,90)
Spelt (unripe wholemeal)
(8,80)
Unripe wholemeal
(8,80)
Wheat flour
(6,90)
Wheat wholemeal flour
(8,20)
Apple juice, unsweetened
(-2,03)
Beer, dark
(-0,10)
Beer, lager
(-0,04)
Beer, pale
(0,90)
Beetroot juice
(-3,90)
Carrot juice
(-4,80)
Coffee, infusions, 5 minutes
(-1,40)
Coke
(0,40)
Espresso, infusions
(-2,30)
Fruit tea, infusions
(-0,30)
Grape juice
(-1,00)
Grapefruit juice, unsweetened
(-1,00)
Green tea, infusions
(-0,30)
Herbal tea
(-0,20)
Hot chocolate, made with skimmed milk (3.5%)
(-0,40)
Lemon juice
(-2,50)
Mineral water
(-1,80)
Orange juice, unsweetened
(-2,90)
Red wine
(-2,40)
Table water
(-0,10)
Tea, Indian, infusions
(-0,30)
Tomato juice
(-2,80)
Vegetable juice (tomato, beetroot, carrot)
(-3,60)
White wine, dry
(-1,20)
Butter
(0,60)
Margarine
(-0,50)
Olive oil
(0,00)
Sunflower oil
(0,00)
Carp
(7,90)
Cod fillet
(7,10)
Crab
(15,50)
Dover sole
(7,40)
Eel, smoked
(11,00)
Halibut
(7,80)
Herring
(7,00)
Mussels
(15,30)
Pickled herring
(8,00)
Prawns
(18,20)
Redfish
(10,00)
Salmon
(9,40)
Sardines in oil
(13,50)
Shellfish
(6,80)
Shrimps
(7,60)
Trout, steamed
(10,80)
Zander
(7,10)
Apples
(-2,20)
Apricots
(-4,80)
Bananas
(-5,50)
Blackcurrants
(-6,50)
Cherries
(-3,60)
Figs, dried
(-18,10)
Grapefruit
(-3,50)
Grapes
(-3,90)
Kiwi fruit
(-4,10)
Lemons
(-2,60)
Mango
(-3,30)
Oranges
(-2,70)
Peaches
(-2,40)
Pears
(-2,90)
Pineapple
(-2,70)
Raisins
(-21,00)
Strawberries
(-2,20)
Watermelons
(-1,90)
Basil
(-7,30)
Chives
(-5,30)
Cider vinegar
(-2,30)
Parsley
(-12,00)
Wine vinegar, balsamic vinegar
(-1,60)
Beef (lean)
(7,80)
Cervelat sausage
(8,90)
Chasseur sausage
(7,20)
Chicken
(8,70)
Corned beef, tinned
(13,20)
Duck (muscle meat only)
(8,40)
Duck (with fat and skin)
(4,10)
Frankfurter
(6,70)
Goose (muscle meat only)
(13,00)
Ham sausages
(8,30)
Lamb meat (lean)
(7,60)
Liver (calf)
(14,20)
Liver (ox)
(15,40)
Liver (pork)
(15,70)
Liver sausage
(10,60)
Luncheon meat, tinned
(10,20)
Pork (lean)
(7,90)
Pork sausage
(7,00)
Rabbit (muscle meat only)
(19,00)
Rump steak, lean and fatty
(8,80)
Salami
(11,60)
Turkey
(9,90)
Veal
(9,00)
Vienna sausage
(7,70)
Buttermilk
(0,50)
Camembert
(14,60)
Cheddar, reduced fat
(26,40)
Chicken eggs
(8,20)
Condensed milk
(1,10)
Cottage cheese, full-fat cheese
(8,70)
Cow’s milk 1.5%
(0,70)
Cream cheese
(0,90)
Cream, fresh, sour
(1,20)
Edam
(19,40)
Egg yolk
(23,40)
Emmental (45% fat in dry matter)
(21,10)
Fruit yoghurt made from full-fat milk
(1,20)
Full-fat milk, pasteurised and sterilised
(0,70)
Gouda
(18,60)
Hard cheese, average of four types
(19,20)
Kefir
(0,00)
Mild, full-fat cheese (50% fat in dry matter)
(13,20)
Natural yoghurt made from full-fat milk
(1,50)
Parmesan
(34,20)
Processed cheese, natural
(28,70)
Protein
(1,10)
Quark
(11,10)
Soft cheese, full-fat cheese
(4,30)
Whey
(-1,60)
Almonds
(4,30)
Hazelnuts
(-2,80)
Peanuts, unprocessed
(8,30)
Pistachios
(8,50)
Walnuts
(6,80)
Egg noodles
(6,40)
Macaroni
(6,10)
Spaghetti
(6,50)
Swabian noodles (Spätzle)
(9,40)
Whole grain spaghetti
(7,30)
Beans, green
(-3,10)
Lentils, green and brown, dried
(3,50)
Peas
(1,20)
Chocolate hazelnut spread
(-1,40)
Dark chocolate
(0,40)
Honey
(-0,30)
Ice cream, dairy ice cream, vanilla
(0,60)
Ice cream, sorbets, mixed
(-0,60)
Jam
(-1,50)
Madeira cake
(3,70)
Milk chocolate
(2,40)
Raw sugar, brown
(-1,20)
Sugar, white
(0,00)
Asparagus
(-0,40)
Aubergines
(-3,40)
Bell peppers
(-1,40)
Broccoli
(-1,20)
Brussels sprouts
(-4,50)
Carrots, baby
(-4,90)
Cauliflower
(-4,00)
Celery
(-5,20)
Chicory
(-2,00)
Courgettes
(-4,60)
Cucumber
(-0,80)
Curly kale
(-7,80)
Fennel
(-7,90)
Garlic
(-1,70)
Iceberg lettuce
(-1,60)
Kohlrabi
(-5,50)
Lamb’s lettuce
(-5,00)
Leeks
(-1,80)
Lettuce, average of four types
(-2,50)
Mushrooms
(-1,40)
Onions
(-1,50)
Pickled cucumbers
(-1,60)
Potatoes
(-4,00)
Radishes
(-3,70)
Rocket
(-7,50)
Sauerkraut
(-3,00)
Soya beans (seeds)
(-3,40)
Soya milk
(-0,80)
Spinach
(-14,00)
Tofu (soybeans, steamed)
(-0,80)
Tomatoes
(-3,10)