Achieving your acid-base balance

Food Table

For anyone who is interested in maintaining their acid-base balance, there is a simple way to find out how the foods they consume every day affect their acid-base balance: Which foods are alkaline (relieving strain) and which are acid-producing (increasing strain)? What is known as the PRAL value serves as a guide. The following applies:

Food | © Basica

Food | © Basica

© Basica

Negative PRAL value = alkaline

Positive PRAL value = acidic

Acidity information on food – fast & simple

The following Food Table offers you clear information about foods that metabolise as alkaline or as acid. Be sure to keep them in balance in your daily diet.

Important to know: The figures refer in each case to 100 grammes of food.

Source: Calculation according to Remer and Manz (1995).

Dark rye bread

4,20

Graham bread

7,20

Rye bread

4,10

Rye crisp bread

3,30

Wheat bread

1,80

White bread

4,10

Wholemeal bread

5,30

Zwieback

5,90

Amaranth (seeds)

7,50

Barley (whole grain)

5,00

Buckwheat (whole grain)

3,70

Cornflakes

5,80

Maize (whole grain)

3,80

Millet (whole grain)

8,60

Oats

10,70

Rice, husked

4,60

Rice, unhusked

12,50

Rye flour

4,40

Spelt (unripe wholemeal)

8,80

Wheat flour

6,90

Apple juice, unsweetened

-2,03

Beer, lager

-0,04

Beetroot juice

-3,90

Coffee, infusions, 5 minutes

-1,40

Coke

0,40

Espresso, infusions

-2,30

Fruit tea, infusions

-0,30

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)

-3,80

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

Redfish

10,00

Salmon

9,40

Sardines in oil

13,50

Shellfish

6,80

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

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

Pork (lean)

7,90

Pork sausage

7,00

Rabbit (muscle meat only)

19,00

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

1,00

Egg yolk

23,40

Fruit yoghurt made from full-fat milk

1,20

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

6,00

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

Basica Food Table.pdf [5 MB]

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