KetovoreWheat
Moderate oxalateGrains
- Oxalate per serving · 1/2 cup dry
- ~14 mg
- Oxalate per 100 g
- 30 mg
LowModerateHighVery high
A serving of wheat (~14 mg) sits mid-scale.
A typical serving of wheat (1/2 cup dry) carries about 14 mg of dietary oxalate, or 30 mg per 100 g — moderate on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Wheat varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Durum WheatEinkorn WheatEmmer WheatHard Red Spring WheatHard Red Winter WheatHard White WheatKamut WheatSoft Red Winter WheatSoft White WheatSpelt Wheat
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in wheat?›
A typical serving of wheat (1/2 cup dry) has about 14 mg of dietary oxalate, or 30 mg per 100 g — moderate on a low-oxalate diet.
Is wheat high in oxalate?›
Wheat is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to wheat?›
Lower-oxalate options include popcorn (~0 mg), arborio rice (~2 mg), cornflakes (~3 mg), white rice (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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