Home / Oxalate database / Grains

Category · 34 foods · 251 entries

Grains

Oxalate per serving for every grains in the database — grouped by food, safest first; each food folds in its varieties.

Low 76Moderate 148High 14Very high 13

PopcornLow~0 mg5 mg/100g

RiceLow~2 mg5 mg/100g

9 varieties ›

Arborio Rice Basmati Rice Black Rice Bomba Rice Calrose Rice Carnaroli Rice Jasmine Rice Red Rice Wild Rice

CornflakesLow~3 mg10 mg/100g

White riceLow~3 mg2 mg/100g

Pod CornLow~4 mg10 mg/100g

9 varieties ›

Dent Corn Flint Corn Flint-Dent Hybrid Corn Flour Corn Popcorn Corn Quality Protein Maize Corn Sweet Corn Sweet Dent Corn Waxy Corn

FonioLow~9 mg20 mg/100g

10 varieties ›

Acha Fonio Assamm Fonio Black Fonio Cultivated Fonio Iburu Fonio Local Long Fonio Local Short Fonio Sahel Fonio White Fonio Wild Fonio

Lake RiceLow~9 mg20 mg/100g

9 varieties ›

Black American Wild Rice Canadian Wild Rice Dwarf Wild Rice Giant Wild Rice Interior Wild Rice Manchurian Wild Rice Northern Wild Rice River Rice Southern Wild Rice

Job's TearsLow~9 mg20 mg/100g

10 varieties ›

Brown Job's Tears Cultivated Job's Tears Food Grade Job's Tears Giant Job's Tears Hard Shell Job's Tears Medicinal Job's Tears Mottled Job's Tears Soft Shell Job's Tears White Job's Tears Wild Job's Tears

Wheat flourLow~9 mg30 mg/100g

PastaModerate~11 mg8 mg/100g

FarroModerate~14 mg30 mg/100g

10 varieties ›

Abruzzi Farro Ancient Farro Einkorn Farro Emmer Farro Garfagnana Farro Molise Farro Spelt Farro Tuscan Farro Umbrian Farro Wild Farro

SpeltModerate~14 mg30 mg/100g

10 varieties ›

Alkor Spelt Altgold Spelt Baulander Spelz Spelt Ebners Rotkorn Spelt Frankenkorn Spelt Hercule Spelt Oberkulmer Rotkorn Spelt Ostro Spelt Rubiota Spelt Schwabenkorn Spelt

EinkornModerate~14 mg30 mg/100g

10 varieties ›

Ancient Einkorn Domesticated Einkorn Italian Einkorn Modern Einkorn Red Einkorn Spring Einkorn Turkish Einkorn Wild Einkorn Winter Einkorn Yellow Einkorn

EmmerModerate~14 mg30 mg/100g

9 varieties ›

Ancient Emmer Black Emmer Domesticated Emmer Ethiopian Emmer Farro Medio Emmer Italian Emmer Red Emmer White Emmer Wild Emmer

KamutModerate~14 mg30 mg/100g

10 varieties ›

Ancient Gold Kamut Cultivated Kamut Egyptian Kamut Giant Kamut Khorasan Wheat (Kamut)Oriental Wheat (Kamut)Pure Kamut Quercus Kamut Turban Kamut Wild Kamut

RyeModerate~14 mg30 mg/100g

10 varieties ›

Aroostook Rye Danko Rye Diploid Rye Forage Rye Merced Rye Multipurpose Rye Petkus Rye Spring Rye Tetraploid Rye Winter Rye

CanihwaModerate~14 mg30 mg/100g

10 varieties ›

Ayacuchana Canihwa Common Canihwa Cultivated Canihwa Cupi Canihwa Cusco Canihwa Illapa Canihwa Puno Canihwa Ramis Canihwa Red Canihwa Wild Canihwa

TriticaleModerate~14 mg30 mg/100g

10 varieties ›

Beagle Triticale Bogo Triticale Carmen Triticale Fidel Triticale Forage Triticale Grain Triticale Juan Triticale Presto Triticale Spring Triticale Winter Triticale

SorghumModerate~14 mg30 mg/100g

10 varieties ›

Bioenergy Sorghum Black Amber Sorghum Broomcorn Sorghum Forage Sorghum Grain Sorghum Kaffir Sorghum Red Sorghum Sudangrass Sorghum Sweet Sorghum White Sorghum

TeffModerate~14 mg30 mg/100g

10 varieties ›

Brown Teff Dukem Teff Enat Teff Gimbichu Teff Ivory Teff Kora Teff Magna Teff Mixed Teff Teff (DZ-01-354)Tsedey Teff

WheatModerate~14 mg30 mg/100g

10 varieties ›

Durum Wheat Einkorn Wheat Emmer Wheat Hard Red Spring Wheat Hard Red Winter Wheat Hard White Wheat Kamut Wheat Soft Red Winter Wheat Soft White Wheat Spelt Wheat

CornmealModerate~16 mg54 mg/100g

CouscousModerate~16 mg10 mg/100g

OatsModerate~17 mg42 mg/100g

11 varieties ›

Black Oats Blue Oats Common White Oats Grey Oats Groat Oats Hungarian Oats Naked Oats Oatmeal Red Oats Spring Oats Winter Oats

Brown riceModerate~20 mg10 mg/100g

BulgurModerate~22 mg12 mg/100g

MuesliModerate~24 mg40 mg/100g

BarleyHigh~28 mg18 mg/100g

10 varieties ›

Black Barley Blue Barley Feed Barley Hullless Barley Malting Barley Pearl Barley Puffed Barley Six-row Barley Tibetan Highland Barley Two-row Barley

QuinoaHigh~37 mg20 mg/100g

10 varieties ›

Black Quinoa Faro Quinoa Illimani Quinoa Pasankalla Quinoa Real Quinoa Red Quinoa Royal Quinoa Salcedo Quinoa Titicaca Quinoa White Quinoa

MilletHigh~44 mg25 mg/100g

10 varieties ›

Barnyard Millet Browntop Millet Finger Millet Fonio Millet Foxtail Millet Guinea Millet Kodo Millet Little Millet Pearl Millet Proso Millet

AmaranthHigh~45 mg100 mg/100g

10 varieties ›

Amaranth (Amaranthus caudatus)Amaranth (Amaranthus cruentus)Amaranth (Amaranthus hypochondriacus)Elephant Head Amaranth Golden Giant Amaranth Hopi Red Dye Amaranth Joseph's Coat Amaranth Love-Lies-Bleeding Amaranth Pygmy Torch Amaranth Red Leaf Amaranth

Wheat branVery high~69 mg457 mg/100g

Whole wheat pastaVery high~77 mg55 mg/100g

BuckwheatVery high~223 mg133 mg/100g

10 varieties ›

Common Buckwheat Daishan Buckwheat Katowice Buckwheat Koto Buckwheat Mancan Buckwheat Manis Buckwheat Manor Buckwheat Silverhull Buckwheat Sweet Buckwheat Tartary Buckwheat

Frequently asked

Which grains are lowest in oxalate?›

The lowest are popcorn (~0 mg), rice (~2 mg), cornflakes (~3 mg), white rice (~3 mg) — all safe to eat freely on a low-oxalate diet.

Which grains are highest in oxalate?›

The highest are buckwheat (~223 mg), whole wheat pasta (~77 mg), wheat bran (~69 mg), amaranth (~45 mg) — best limited on a strict low-oxalate plan.

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Oxalate estimates, not medical advice. Figures are estimates and vary by variety and preparation.

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