Grain Oxalate

The OHF has worked with dietary experts, and experts in hyperoxaluria care and research to develop a resource for oxalate levels in many common foods and beverages. It is important to note that we are all different. Managing diet for enteric hyperoxaluria, adding or removing certain foods, sometimes known as nutrition therapy, should be discussed individually with your providers who take your unique characteristics, needs, likes, and dislikes into consideration when planning the best diet for you.

This is very important, as they will be able to factor in the amount of oxalate in your urine as well as medical, nutritional, social, and cultural factors important to you and your care. Regular measures of your 24-hour urine oxalate will help you and your providers determine what works and what doesn’t. Oxalate levels are described as follows:

Very high oxalate foods	300 mg or higher per serving size
High oxalate foods	100 – 299 mg oxalate per serving size
Moderate oxalate foods	25 – 99 mg per serving size
Low oxalate foods	Less than 25 mg per serving

This resource was compiled through extensive review of evidence based analysis of oxalate levels in food products that were available. Please pay careful attention to portion sizes and view this as a resource in collaboration with your care team.

Item	Average Ox (mg) per 100 g	Serving Size	Serving (g)	Calc Oxalate (mg) per serving	Oxalate level
Bread, Bagel, White or Whole grain, variety	23	1 bagel	95	22	L
Bread, Cornbread	9	1 slice	40	3	L
Bread, English Muffin, White or Whole grain	21	1 muffin	60	13	L
Bread, Hotdog or Hamburger Buns, White or Whole grain	19	1 bun	43	8	L
Bread, Organic Seeds and Grains (High seed content, any grain)	112	1 slice	38	42	M
Bread, Rye	44	1 slice	30	13	L
Bread, Tortilla, Wheat, White or Whole Wheat	35	1 med tortilla	49	17	L
Bread, Wheat, White	24	1 slice	30	7	L
Bread, Wheat, Whole Grain, 100% Whole Wheat	35	1 slice	38	13	L
Cereal, All-Bran, Kellogg's	166	1 cup	62	103	H
Cereal, Bran Flakes	141	1 cup	36	51	M
Cereal, Chex, Wheat, General Mills	78	1 cup	59	46	M
Cereal, Fiber One, General Mills	63	1 cup	54	34	M
Cereal, Grape-Nuts Flakes, Post	57	1 cup	43	25	M
Cereal, Honey Toasted Oats, Kashi	63	1 cup	40	25	M
Cereal, Meuslix	46	1 cup	140	64	M
Cereal, Millet, Whole, cooked	37	1/2 cup	87	32	M
Cereal, Shredded Wheat, Post	80	2 biscuits	51	41	M
Cereal, Special K, Protein Plus, formerly Low Carb	184	1 cup	34	62	M
Cereal, Weetabix	90	2 biscuits	35	31	M
Cereals, Buckwheat	123	1/2 cup	85	105	H
Corn, Cornmeal	37	1/4 cup	31	11	L
Corn, Grits	26	1/2 cup	74	19	L
Corn, Popcorn, popped	33	1 cup	13	4	L
Corn, Sweet, fresh or canned	3	1/2 cup	82	2	L
Corn, Tortilla, yellow or white	26	1 item	26	7	L
Flour, Almond Meal, Trader Joes	519	1/4 cup	38	197	H
Flour, Amaranth	283	1/4 cup	26	74	M
Flour, Baking, Gluten-free, Bob's Red Mill	19	1/4 cup	37	7	L
Flour, Barley	41	1/4 cup	35	14	L
Flour, Buckwheat	280	1/4 cup	30	84	M
Flour, Cassava	61	1/4 cup	32	19	L
Flour, Chestnut	49	1/4 cup	21	10	L
Flour, Chickpea	10	1/4 cup	23	2	L
Flour, Coconut	9	1/4 cup	26	2	L
Flour, Cornmeal, yellow	27	1/4 cup	36	10	L
Flour, Flaxseed meal or ground Flaxseed	8	1/4 cup	26	2	L
Flour, Oat	32	1/4 cup	25	8	L
Flour, Potato Starch, Bob's Red Mill	3	1/4 cup	42	1	L
Flour, Rice, White or Brown, Ground	25	1/4 cup	40	10	L
Flour, Rye	38	1/4 cup	32	12	L
Flour, Semolina	46	1/4 cup	42	19	L
Flour, Sorghum, White	42	1/4 cup	30	13	L
Flour, Soy, Arrowhead Mills	135	1/4 cup	21	28	M
Flour, Spelt	58	1/4 cup	34	20	L
Flour, Tapioca Flour	33	1/4 cup	29	9	L
Flour, Teff, Brown	222	1/4 cup	34	75	M
Flour, Teff, Ivory	193	1/4 cup	34	66	M
Flour, Tigernut	41	1/4 cup	30	12	L
Flour, Wheat Gluten	54	1/4 cup	36	19	L
Flour, White or Whole Wheat	32	1/4 cup	30	10	L
Flour, Wild Rice	17	1/4 cup	39	7	L
Four, Arrowroot Starch	89	1/4 cup	32	28	M
Grain, Amaranth, uncooked	151	1/4 cup	49	73	M
Grain, Barley, pearl, boiled	10	1/2 cup	84	9	L
Grain, Bran, Rice	200	1/4 cup	30	60	M
Grain, Bran, Wheat	207	1/4 up	15	30	M
Grain, Farro, uncooked	12	1/4 cup dry	43	5	L
Grain, Oat Bran, Manna Mills	79	1/4 cup	28	22	L
Grain, Polenta, organic, De la Estancia	7	1/4 cup	38	3	L
Grain, Quinoa, boiled 30 min	44	1/4 cup dry	46	20	L
Grain, Quinoa, cooked	61	1/2 cup, cooked	90	55	M
Grain, Seitan Wheat Gluten	18	1 piece	85	15	L
Grain, Wheat Germ	81	1/4 cup	30	24	L
Grain, Wheat, Bulgar	68	1/4 cup dry	25	17	L
Grains, Millet, boiled 30 min	7	1/2 cup	87	6	L
Grains, Millet, dry, uncooked	21	1/4 cup	50	10	L
Grains, Rice, Black, cooked 30 mins	13	1/2 cup	70	9	L
Grains, Sorghum, cooked 70 mins	9	1/2 cup	80	7	L
Grains, Wheat berries, simmered for 90 mins	24	1/2 cup	76	18	L
Pasta, Angel Hair style, Miracle Noodles, Uncooked	2	3 oz	85	2	L
Pasta, Angel Hair, Rice, DeBoles, Cooked 10 min	13	1/2 cup	68	9	L
Pasta, Couscous, dried, boiled	17	1/2 cup	79	13	L
Pasta, Egg Noodles, Cooked	26	1/2 cup	37	10	L
Pasta, Elbow, Brown Rice, Tinkyada, Cooked 17 min	7	2 cup	128	9	L
Pasta, Fettuccine style, Miracle Noodles, Uncooked	2	3 oz	85	2	L
Pasta, Fettuccine, Organic Spinach Fettuccine, Cooked 10 min	98	1 cup cooked	112	109	H
Pasta, Kamut Spirals, Eden, Cooked 15 min	23	1 cup	108	24	L
Pasta, Ribbons, Spelt, Eden, Cooked 11 min	18	1 cup	110	20	L
Pasta, Rice	10	1/2 cup	73	7	L
Pasta, Rye Spirals, Whole Grain, Eden	13	1 cup	140	18	L
Pasta, Tri Color Rotini, Cooked 11 min	36	1 cup cooked	144	52	M
Pasta, Veggie Rotini, Hodgson Mill, Cooked 13 min	39	1 cup cooked	144	56	M
Pasta, Wheat, Non-whole wheat varieties, Cooked & drained	18	1 cup	128	24	L
Pasta, Wheat, Whole wheat varieties, Cooked & drained	25	1 cup	128	31	M
Rice, Brown, Variety, boiled	6	1/2 cup	90	5	L
Rice, Long Grain & Wild, Herb Roasted, Chicken Flavored, Uncle Ben's	30	1/2 cup cooked	72	21	L
Rice, Ready Cooked, Uncle Ben's, Variety	13	1/2 cup	72	9	L
Rice, White, Variety, Boiled	2	1/2 cup	90	1	L
Rice, Wild, boiled	11	1/2 cup	72	8	L

Grain Oxalate

This resource was compiled through extensive review of evidence based analysis of oxalate levels in food products that were available. Please pay careful attention to portion sizes and view this as a resource in collaboration with your care team.

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