🍞 Grains & Pasta × 🌱 Plant-Based
171 foods that are Grains & Pasta AND Plant-Based. 512 other Grains & Pasta foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 171 foods
📐 Avg oxalate: 12.4 mg/serving
📏 Range: 0.0-105.0 mg
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
🔍 Key Insights
1 **Mostly safe territory.** 148 out of 171 foods (86%) in this intersection fall in the safe oxalate range (under 25 mg per serving). That's good news — you have plenty of low-oxalate options here.
2 **Big oxalate range.** The spread is 0 to 105 mg per serving — a 105 mg difference. Best pick: **Corn Syrup** (0 mg). Most caution needed: **Cereals** (105 mg).
3 **Low average oxalate.** The mean across all 171 foods is 12.4 mg per serving — solidly in the safe zone. You can build meals around these foods with confidence.
4 **Sodium alert.** 4 foods in this intersection are high in sodium (460+ mg/100g). Excess sodium increases urinary calcium — a known kidney stone risk factor. Check sodium levels alongside oxalate when choosing.
5 **Calcium benefit.** 9 foods (16%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.
🍽️ Foods in This Intersection
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn Syrup
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Licorice DGL
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} cornstarch
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn oil
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn syrup
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice vinegar
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} wheat
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Arrowroot flour
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice vinegar
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Croissant
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Waffle
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} crunchmaster
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tortilla
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tortilla
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bagel
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} English muffin
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Roll
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Couscous
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grits
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Polenta
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Udon noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pita bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Naan bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Focaccia bread
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Ramen noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Soba noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice vermicelli
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Matzo
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Semolina flour
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pita chips
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice cakes
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Fruit leather (fruit roll-up)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Everything bagel seasoning
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sweet rice flour (mochiko)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cake flour
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pastry flour
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Self-rising flour
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Dumpling wrapper (wonton skin)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spring roll wrapper (rice paper)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pho noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Shirataki noodles
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Glass noodles (cellophane)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sticky rice (glutinous)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sushi rice
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Arepa
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tostada shell
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Taco shell
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Masa harina (corn dough flour)
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Cookies
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Oatmeal
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tortilla chips
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Granola bar
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Amaranth
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Millet
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Teff
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sorghum grain
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bulgur
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Farro
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Freekeh
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Spelt
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} White whole wheat flour
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Yuca fries
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grain
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sauce
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Syrup
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Syrup
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chips
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Barley Life
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} crackers
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} barley malt flour
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Rice
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Brown Rice
5 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Grains
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bars
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bread
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Corn
7 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
7 mg / serving
Safe
❓ Frequently Asked Questions
What does it mean when a food is both Grains & Pasta and Plant-Based?
It means the food belongs to both categories — it's a grain or pasta product AND meets the Plant-Based criteria. For kidney stone patients, this gives you two angles to evaluate: Is this grain/pasta low enough in oxalate? and how it fits a plant-based diet. The foods listed below all satisfy both conditions, making this a focused set of 171 items.
Are Grains & Pasta foods that are Plant-Based safe for kidney stones?
Safety varies within this group. 171 foods share both tags, but their oxalate levels span from 0 to 105 mg per serving. The safe ones (~86%) are your go-to choices. For the higher-oxalate ones, consider smaller portions or pairing with calcium-rich foods.
How should I use this Grains & Pasta × Plant-Based breakdown?
Use it as a shortcut. Instead of browsing all many Grains & Pasta foods and filtering manually, this intersection gives you the 171 that are also plant-based. Start with the 🟢 safe ones as your daily options, treat 🟡 caution foods as occasional choices, and limit or avoid 🔴 items. Pair with calcium-rich foods (like dairy) to reduce oxalate absorption.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
You want **Corn Syrup** — just 0 mg oxalate per serving. For comparison, the average in this intersection is 12.4 mg. Other great low-oxalate choices: **Corn**, **Licorice DGL**, **cornstarch**.
🔗 Related Tags
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.