For education only, not medical advice. Ask your doctor before you change your diet or any medication.

PRAL Score of Plant Based Foods

3,146 plant foods ranked by PRAL score per 100 g. Search a food, pick a food group or keep whole foods only.

  • 3,146 plant foods with complete PRAL data
  • Source: USDA FoodData Central
  • Formula: Remer-Manz
  • Units: mEq/100g (negative = alkaline)

Top 50 of 927 whole foods (3,146 with the switch off), per 100 g unless marked.

# Group
1 Vital wheat gluten Grains 41.9
2 Tofu, dried-frozen (koyadofu) Legume Products 36.9
3 Seeds, sunflower seed kernels, toasted, with salt added Seeds 36.9
4 Seeds, sunflower seed kernels, toasted, without salt Seeds 36.9
5 Seeds, hemp seed, hulled Seeds 32.2
6 Seeds, sunflower seed kernels from shell, dry roasted, with salt added Seeds 30.1
7 Seeds, sunflower seed kernels, dry roasted, with salt added Seeds 30.1
8 Seeds, sunflower seed kernels, dry roasted, without salt Seeds 30.1
9 Seeds, safflower seed meal, partially defatted Seeds 29.5
10 Seeds, pumpkin seeds (pepitas), raw Seeds 29.2
11 Seeds, pumpkin and squash seed kernels, dried Seeds 27.5
12 Seeds, pumpkin and squash seed kernels, roasted, with salt added Seeds 26.5
13 Seeds, pumpkin and squash seed kernels, roasted, without salt Seeds 26.5
14 Cornmeal, yellow, self-rising, bolted, plain, enriched Grains 21.5
15 Cornmeal, white, self-rising, bolted, plain, enriched Grains 21.5
16 Seeds, cottonseed meal, partially defatted (glandless) Seeds 20.8
17 Luncheon slices, meatless Legumes 19.7
18 Meatballs, meatless Legumes 18.5
19 Vegetarian meatloaf or patties Legumes 18.4
20 Cornmeal, yellow, self-rising, degermed, enriched Grains 17.8
21 Cornmeal, white, self-rising, degermed, enriched Grains 17.8
22 Seeds, sesame seed kernels, toasted, with salt added (decorticated) Seeds 17.7
23 Seeds, sesame seed kernels, toasted, without salt added (decorticated) Seeds 17.7
24 Seeds, sesame meal, partially defatted Seeds 17.4
25 Seeds, sesame seed kernels, dried (decorticated) Seeds 17.2
26 Wheat germ, crude Grains 17
27 Oat bran, raw Grains 16.9
28 Rice bran, crude Grains 16.4
29 Spices, mustard seed, ground Spices and Herbs 14.8
30 Seeds, chia seeds, dried Seeds 14.5
31 Seeds, watermelon seed kernels, dried Seeds 14.1
32 Nuts, walnuts, black, dried Nuts 13.8
33 Vegetarian fillets Legumes 13.5
34 Oats (Includes foods for USDA's Food Distribution Program) Grains 13.3
35 Seeds, sunflower seed kernels, dry roasted, with salt added Seeds 13.3
36 Seeds, sunflower seed, kernel, raw Seeds 13.2
37 Nuts, butternuts, dried Nuts 13
38 Wheat, durum Grains 12.3
39 Peanuts, valencia, raw Legumes 12.2
40 Seeds, sunflower seed kernels, dried Seeds 11.6
41 Wheat, soft red winter Grains 11.4
42 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate Legume Products 10.7
43 Tofu, fried Legume Products 10.4
44 Einkorn, grain, dry, raw Grains 10.3
45 Wild rice, dry, raw Grains 10.2
46 Spelt, uncooked Grains 9.9
47 Nuts, brazilnuts, raw Nuts 9.8
48 Oats, whole grain, rolled, old fashioned Grains 9.7
49 Oats, whole grain, steel cut Grains 9.7
50 Wild rice, raw Grains 9.4

Compare foods side by side

Good to know

Understanding PRAL

Negative PRAL scores indicate alkaline-forming foods that reduce acid load on the kidneys. Plant based foods—especially vegetables, fruits, and legumes—are predominantly alkaline-forming, supporting long-term kidney health and bone integrity. The whole-food plant based diet naturally achieves the most alkaline-forming composition of any eating pattern.

Questions

What is PRAL score and what does it measure?

PRAL (Potential Renal Acid Load) is a measure of the acidifying or alkalizing potential of foods on the kidneys, calculated using the Remer-Manz formula. The formula incorporates protein, phosphorus, potassium, magnesium, and calcium content per 100g: PRAL = (0.49 × protein) + (0.037 × phosphorus) − (0.021 × potassium) − (0.026 × magnesium) − (0.013 × calcium). Negative PRAL values indicate alkaline-forming foods that reduce acid load, while positive values indicate acid-forming foods that increase acid load. The unit is mEq/100g (milliequivalents per 100 grams).

What is the Remer-Manz formula for calculating PRAL?

The Remer-Manz formula is a validated method for calculating Potential Renal Acid Load (PRAL) based on nutrient composition: PRAL (mEq/100g) = (0.49 × protein[g]) + (0.037 × phosphorus[mg]) − (0.021 × potassium[mg]) − (0.026 × magnesium[mg]) − (0.013 × calcium[mg]). The coefficients reflect the relative contribution of each nutrient to systemic acid production. Protein and phosphorus increase acid load, while potassium, magnesium, and calcium decrease it. This formula was developed by Remer and Manz in the 1990s and has become the standard method for estimating food-induced renal acid load.

How does a whole-food plant based diet compare to other diets in PRAL score?

A whole-food plant based diet typically has a far more alkaline (negative) net PRAL score than omnivorous or carnivorous diets. Plant based diets emphasize vegetables, fruits, and legumes — the most alkaline-forming foods — while naturally limiting high-acid-forming animal products like meat, fish, and dairy. Even when plant based diets include grains (which are more acid-forming than vegetables), the overall PRAL typically remains lower than diets with significant animal product consumption. Studies show plant based eaters have substantially lower dietary acid loads and better renal function indicators than omnivores.

Related tools

Share