One of the basic goals of the body in order to function properly is to maintain the proper balance of acidity and alkalinity (pH) in the blood and other body fluids. The acid-alkaline theory of disease is an oversimplification, but it basically states that many diseases are caused by excess acid accumulation in the body. There is accumulating evidence that certain disease states like osteoporosis, rheumatoid arthritis, gout, and many others may be influenced by the dietary acid-alkaline balance. For example, osteoporosis may be the result of a chronic intake of acid-forming foods consistently outweighing the intake of alkaline foods leading to the bones being constantly forced to give up their alkaline minerals (calcium and magnesium) in order to buffer the excess acid.
The dietary goal for good health is simple: Make sure that you have a higher intake of alkaline-producing foods than acid-producing foods. Keep in mind that there is a difference between between acidic foods and acid-forming foods. For example, while foods like lemons and citrus fruits are acidic, they actually have an alkalizing effect on the body. What determines the pH nature of the food in the body is the metabolic end products when it is digested. For example, the citric acid in citrus fruit is metabolized in the body to its alkaline form (citrate) and may even be converted to bicarbonate—another alkaline compound.
In the food table that follows, foods with a negative value exert a base (B), or alkaline, effect and foods with a positive value exert an acid (A) effect. Neutral foodstuffs are labeled with N. The calculation is based on the potential acid load to the kidneys in milliequivalents per 100 g (3.5 ounces) serving.
Apple juice, unsweetened
B
POTENTIAL ACIDIC LOAD: −2.2
Beer, draft
B
POTENTIAL ACIDIC LOAD: −0.2
Beer, pale
A
POTENTIAL ACIDIC LOAD: 0.9
Beetroot juice
B
POTENTIAL ACIDIC LOAD: −3.9
Carrot juice
B
POTENTIAL ACIDIC LOAD: −4.8
Coca-Cola
A
POTENTIAL ACIDIC LOAD: 0.4
Cocoa, made with semi-skimmed milk
B
POTENTIAL ACIDIC LOAD: −0.4
Coffee, infusion, 5 minutes
B
POTENTIAL ACIDIC LOAD: −1.4
Espresso
B
POTENTIAL ACIDIC LOAD: −2.3
Fruit tea, infusion
B
POTENTIAL ACIDIC LOAD: −0.3
Grape juice
B
POTENTIAL ACIDIC LOAD: −1.0
Grape juice, unsweetened
B
POTENTIAL ACIDIC LOAD: −1.0
Green tea, infusion
B
POTENTIAL ACIDIC LOAD: −0.3
Herbal tea
B
POTENTIAL ACIDIC LOAD: −0.2
Lemon juice
B
POTENTIAL ACIDIC LOAD: −2.5
Mineral water (Apollinaris)
B
POTENTIAL ACIDIC LOAD: −1.8
Mineral water (Volvic)
B
POTENTIAL ACIDIC LOAD: −0.1
Orange juice, unsweetened
B
POTENTIAL ACIDIC LOAD: −2.9
Red wine
B
POTENTIAL ACIDIC LOAD: −2.4
Tea, Indian, infusion
B
POTENTIAL ACIDIC LOAD: −0.3
Tomato juice
B
POTENTIAL ACIDIC LOAD: −2.8
White wine, dry
B
POTENTIAL ACIDIC LOAD: −1.2
Almonds
A
POTENTIAL ACIDIC LOAD: 4.3
Butter
A
POTENTIAL ACIDIC LOAD: 0.6
Hazelnuts
B
POTENTIAL ACIDIC LOAD: −2.8
Margarine
B
POTENTIAL ACIDIC LOAD: −0.5
Olive oil
N
POTENTIAL ACIDIC LOAD: 0.0
Peanuts, plain
A
POTENTIAL ACIDIC LOAD: 8.3
Pistachios
A
POTENTIAL ACIDIC LOAD: 8.5
Sunflower seed oil
N
POTENTIAL ACIDIC LOAD: 0.0
Walnuts
A
POTENTIAL ACIDIC LOAD: 6.8
Carp
A
POTENTIAL ACIDIC LOAD: 7.9
Cod, fillets
A
POTENTIAL ACIDIC LOAD: 7.1
Eel, smoked
A
POTENTIAL ACIDIC LOAD: 11.0
Haddock
A
POTENTIAL ACIDIC LOAD: 6.8
Halibut
A
POTENTIAL ACIDIC LOAD: 7.8
Herring
A
POTENTIAL ACIDIC LOAD: 7.0
Mussels
A
POTENTIAL ACIDIC LOAD: 15.3
Prawn
A
POTENTIAL ACIDIC LOAD: 15.5
Rosefish
A
POTENTIAL ACIDIC LOAD: 10.0
Salted matie (herring)
A
POTENTIAL ACIDIC LOAD: 8.0
Sardines in oil
A
POTENTIAL ACIDIC LOAD: 13.5
Shrimps
A
POTENTIAL ACIDIC LOAD: 7.6
Sole
A
POTENTIAL ACIDIC LOAD: 7.4
Tiger prawn
A
POTENTIAL ACIDIC LOAD: 18.2
Trout, steamed
A
POTENTIAL ACIDIC LOAD: 10.8
Zander
A
POTENTIAL ACIDIC LOAD: 7.1
Apples
B
POTENTIAL ACIDIC LOAD: −2.2
Apricots
B
POTENTIAL ACIDIC LOAD: −4.8
Bananas
B
POTENTIAL ACIDIC LOAD: −5.5
Black currants
B
POTENTIAL ACIDIC LOAD: −6.5
Cherries
B
POTENTIAL ACIDIC LOAD: −3.6
Figs, dried
B
POTENTIAL ACIDIC LOAD: −18.1
Grapefruit
B
POTENTIAL ACIDIC LOAD: −3.5
Grapes
B
POTENTIAL ACIDIC LOAD: −3.9
Kiwifruits
B
POTENTIAL ACIDIC LOAD: −4.1
Lemons
B
POTENTIAL ACIDIC LOAD: −2.6
Mangoes
B
POTENTIAL ACIDIC LOAD: −3.3
Oranges
B
POTENTIAL ACIDIC LOAD: −2.7
Peaches
B
POTENTIAL ACIDIC LOAD: −2.4
Pears
B
POTENTIAL ACIDIC LOAD: −2.9
Pineapples
B
POTENTIAL ACIDIC LOAD: −2.7
Strawberries
B
POTENTIAL ACIDIC LOAD: −2.2
Watermelon
B
POTENTIAL ACIDIC LOAD: −1.9
Amaranth
A
POTENTIAL ACIDIC LOAD: 7.5
Barley
A
POTENTIAL ACIDIC LOAD: 5.0
Buckwheat
A
POTENTIAL ACIDIC LOAD: 3.7
Corn (whole grain)
A
POTENTIAL ACIDIC LOAD: 3.8
Cornflakes
A
POTENTIAL ACIDIC LOAD: 6.0
Dried unripe spelt grains
A
POTENTIAL ACIDIC LOAD: 8.8
Millet
A
POTENTIAL ACIDIC LOAD: 8.6
Oat flakes
A
POTENTIAL ACIDIC LOAD: 10.7
Rice, brown
A
POTENTIAL ACIDIC LOAD: 12.5
Rice, white
A
POTENTIAL ACIDIC LOAD: 4.6
Rice, white, boiled
A
POTENTIAL ACIDIC LOAD: 1.7
Rye flour
A
POTENTIAL ACIDIC LOAD: 4.4
Rye flour, whole
A
POTENTIAL ACIDIC LOAD: 5.9
Wheat flour, white
A
POTENTIAL ACIDIC LOAD: 6.9
Wheat flour whole
A
POTENTIAL ACIDIC LOAD: 8.2
Macaroni
A
POTENTIAL ACIDIC LOAD: 6.1
Noodles
A
POTENTIAL ACIDIC LOAD: 6.4
Spaetzle (German pasta)
A
POTENTIAL ACIDIC LOAD: 9.4
Spaghetti, white
A
POTENTIAL ACIDIC LOAD: 6.5
Crisp, rye
A
POTENTIAL ACIDIC LOAD: 3.3
Pumpernickel
A
POTENTIAL ACIDIC LOAD: 4.2
Rye flour
A
POTENTIAL ACIDIC LOAD: 4.1
Rye flour, mixed
A
POTENTIAL ACIDIC LOAD: 4.0
Wheat flour, mixed
A
POTENTIAL ACIDIC LOAD: 3.8
Wheat flour, whole-meal
A
POTENTIAL ACIDIC LOAD: 1.8
White wheat
A
POTENTIAL ACIDIC LOAD: 3.7
Whole-grain
A
POTENTIAL ACIDIC LOAD: 7.2
Whole-wheat, course
A
POTENTIAL ACIDIC LOAD: 5.3
Beans, green / French beans
B
POTENTIAL ACIDIC LOAD: −3.1
Lentils, green and brown, whole, dried
A
POTENTIAL ACIDIC LOAD: 3.5
Peas
A
POTENTIAL ACIDIC LOAD: 1.2
Soybeans
B
POTENTIAL ACIDIC LOAD: −3.4
Soy milk
B
POTENTIAL ACIDIC LOAD: −0.8
Tofu
B
POTENTIAL ACIDIC LOAD: −0.8
Beef, lean only
A
POTENTIAL ACIDIC LOAD: 7.8
Cervelat sausage
A
POTENTIAL ACIDIC LOAD: 8.9
Chasseur sausage
A
POTENTIAL ACIDIC LOAD: 7.2
Corned beef, canned
A
POTENTIAL ACIDIC LOAD: 13.2
Duck
A
POTENTIAL ACIDIC LOAD: 4.1
Duck, lean only
A
POTENTIAL ACIDIC LOAD: 8.4
Frankfurters
A
POTENTIAL ACIDIC LOAD: 6.7
Goose, lean only
A
POTENTIAL ACIDIC LOAD: 13.0
Lamb, lean only
A
POTENTIAL ACIDIC LOAD: 7.6
Liver (veal)
A
POTENTIAL ACIDIC LOAD: 14.2
Liver sausage
A
POTENTIAL ACIDIC LOAD: 10.6
Luncheon meat, canned
A
POTENTIAL ACIDIC LOAD: 10.2
Ox liver
A
POTENTIAL ACIDIC LOAD: 15.4
Pig’s liver
A
POTENTIAL ACIDIC LOAD: 15.7
Pork sausage
A
POTENTIAL ACIDIC LOAD: 7.0
Pork sausage (Wiener)
A
POTENTIAL ACIDIC LOAD: 7.7
Pork, lean only
A
POTENTIAL ACIDIC LOAD: 7.9
Rabbit, lean only
A
POTENTIAL ACIDIC LOAD: 19.0
Rump steak, lean and fat
A
POTENTIAL ACIDIC LOAD: 8.8
Salami
A
POTENTIAL ACIDIC LOAD: 11.6
Slicing sausage containing ham
A
POTENTIAL ACIDIC LOAD: 8.3
Turkey, meat only
A
POTENTIAL ACIDIC LOAD: 9.9
Veal, fillet
A
POTENTIAL ACIDIC LOAD: 9.0
Buttermilk
A
POTENTIAL ACIDIC LOAD: 0.5
Camembert
A
POTENTIAL ACIDIC LOAD: 14.6
Cheddar-type, reduced fat
A
POTENTIAL ACIDIC LOAD: 26.4
Cheese, rich, creamy, full fat
A
POTENTIAL ACIDIC LOAD: 13.2
Cottage cheese, plain
A
POTENTIAL ACIDIC LOAD: 8.7
Cream, fresh, sour
A
POTENTIAL ACIDIC LOAD: 1.2
Curd cheese
A
POTENTIAL ACIDIC LOAD: 0.9
Edam cheese, full fat
A
POTENTIAL ACIDIC LOAD: 19.4
Egg, chicken, whole
A
POTENTIAL ACIDIC LOAD: 8.2
Egg, white
A
POTENTIAL ACIDIC LOAD: 1.1
Egg, yolk
A
POTENTIAL ACIDIC LOAD: 23.4
Emmental cheese, full fat
A
POTENTIAL ACIDIC LOAD: 21.1
Fresh cheese (Quark)
A
POTENTIAL ACIDIC LOAD: 11.1
Gouda
A
POTENTIAL ACIDIC LOAD: 18.6
Hard cheese
A
POTENTIAL ACIDIC LOAD: 19.2
Ice cream, dairy, vanilla
A
POTENTIAL ACIDIC LOAD: 0.6
Ice cream, fruit, mixed
B
POTENTIAL ACIDIC LOAD: −0.6
Kefir cheese, full fat
N
POTENTIAL ACIDIC LOAD: 0.0
Milk, whole, evaporated
A
POTENTIAL ACIDIC LOAD: 1.1
Milk, whole, pasteurized and sterilized
A
POTENTIAL ACIDIC LOAD: 0.7
Processed cheese, plain
A
POTENTIAL ACIDIC LOAD: 28.7
Skimmed milk
A
POTENTIAL ACIDIC LOAD: 0.7
Soft cheese, full fat
A
POTENTIAL ACIDIC LOAD: 4.3
Whey
B
POTENTIAL ACIDIC LOAD: 1.6
Yogurt, whole milk, fruit
A
POTENTIAL ACIDIC LOAD: 1.2
Yogurt, whole milk, plain
A
POTENTIAL ACIDIC LOAD: 1.5
Chocolate, bitter
A
POTENTIAL ACIDIC LOAD: 0.4
Chocolate, milk
A
POTENTIAL ACIDIC LOAD: 2.4
Honey
B
POTENTIAL ACIDIC LOAD: −0.3
Madeira cake
A
POTENTIAL ACIDIC LOAD: 3.7
Marmalade
B
POTENTIAL ACIDIC LOAD: −1.5
Nougat hazelnut cream
B
POTENTIAL ACIDIC LOAD: −1.4
Sugar, brown
B
POTENTIAL ACIDIC LOAD: −1.2
Sugar, white
N
POTENTIAL ACIDIC LOAD: 0.0
Arugula
B
POTENTIAL ACIDIC LOAD: −7.5
Asparagus
B
POTENTIAL ACIDIC LOAD: −0.4
Broccoli, green
B
POTENTIAL ACIDIC LOAD: −1.2
Brussels sprouts
B
POTENTIAL ACIDIC LOAD: −4.5
Carrots
B
POTENTIAL ACIDIC LOAD: −4.9
Cauliflower
B
POTENTIAL ACIDIC LOAD: −4.0
Chicory
B
POTENTIAL ACIDIC LOAD: −2.0
Cucumber
B
POTENTIAL ACIDIC LOAD: −0.8
Eggplant
B
POTENTIAL ACIDIC LOAD: −3.4
Fennel
B
POTENTIAL ACIDIC LOAD: −7.9
Garlic
B
POTENTIAL ACIDIC LOAD: −1.7
Gherkin, pickled
B
POTENTIAL ACIDIC LOAD: −1.6
Kale
B
POTENTIAL ACIDIC LOAD: −7.8
Kohlrabi
B
POTENTIAL ACIDIC LOAD: −5.5
Lamb’s lettuce
B
POTENTIAL ACIDIC LOAD: −5.0
Leeks
B
POTENTIAL ACIDIC LOAD: −1.8
Lettuce
B
POTENTIAL ACIDIC LOAD: −2.5
Lettuce, iceberg
B
POTENTIAL ACIDIC LOAD: −1.6
Mushrooms, common
B
POTENTIAL ACIDIC LOAD: −1.4
Onions
B
POTENTIAL ACIDIC LOAD: −1.5
Peppers, green bell
B
POTENTIAL ACIDIC LOAD: −1.4
Potatoes
B
POTENTIAL ACIDIC LOAD: −4.0
Radish, red
B
POTENTIAL ACIDIC LOAD: −3.7
Sauerkraut
B
POTENTIAL ACIDIC LOAD: −3.0
Spinach
B
POTENTIAL ACIDIC LOAD: −14.0
Tomato
B
POTENTIAL ACIDIC LOAD: −3.1
Zucchini
B
POTENTIAL ACIDIC LOAD: −4.6
Apple vinegar
B
POTENTIAL ACIDIC LOAD: −2.3
Basil
B
POTENTIAL ACIDIC LOAD: −7.3
Chives
B
POTENTIAL ACIDIC LOAD: −5.3
Parsley
B
POTENTIAL ACIDIC LOAD: −12.0
Wine vinegar, balsamic
B
POTENTIAL ACIDIC LOAD: −1.6
Source: Table prepared and provided by Professor Jürgen Vormanne, Institute for Prevention and Diet, Ismaning, Germany. Used with permission.