Home › Foods › Safe › Bars, Granola, Oats and honey, Nature Valley
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Bars, Granola, Oats and honey, Nature Valley

🟢 Safe — Low Oxalate
6 mg oxalate / serving
Serving: 1 bar (33 g) | Per 100 g: 18 mg
✓ Medically Reviewed Content reviewed by OxalateWatch Editorial Team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

📊 Nutrition at a Glance

6 mg
Oxalate / serving
Low Oxalate
50 mg
Sodium / 100g
Low Na
10.6 g
Protein / 100g
Tier 1
109 mg
Calcium / 100g
Tier 1

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1 bar33 g6 mg Safe
2 x 1 bar66 g12 mg Safe
½ x 1 bar16 g3 mg Safe

🏷️ Tags

Grains & Pasta 🟢 Oxalate Safe Low Oxalate Plant-Based Snacks & Sweets Calcium-Rich

🟢 See all Grains & Pasta rated Safe for kidney stones →

🔗 Related Foods

🟢 Safe alternatives (recommended)

🟢
Corn Syrup
0 mg oxalate/serving
 🟢
Corn
0 mg oxalate/serving
 🟢
Licorice DGL
0 mg oxalate/serving
 🟢
cornstarch
0 mg oxalate/serving

⚠️ Other foods in this category to watch

🔴
Cereals
105 mg oxalate/serving
 🔴
Cereal
103 mg oxalate/serving
 🟡
Flour
84 mg oxalate/serving
 🟡
(TVP)
77 mg oxalate/serving

❓ Frequently Asked Questions

Can I eat Bars with kidney stones?

It's fine. Bars has 6 mg of oxalate per 1 bar. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.

How much oxalate is in Bars?

Quick math: 1 bar of Bars = 6 mg oxalate. 100g = 18 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.

Is Bars a high-oxalate food?

Low. 6 mg per 1 bar puts Bars firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.

What can I eat instead of Bars?

Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Bars. Grab one of those and you dodge the oxalate while keeping similar flavors.

How much sodium does Bars have?

50 mg sodium per 100g in Bars. Well under the 460 mg threshold. One less thing on your kidney stone checklist.

🔍 Explore More About This Food

🟢See our detailed safety analysis for this food 📊Exact oxalate numbers: how much is in a serving 📋Low, moderate, or high oxalate? Full breakdown 🧂How much sodium? Kidney stone risk check

📚 Data Sources

Oxalate: Harvard T.H. Chan School of Public Health (2024) via OHF. Nutrition: USDA FoodData Central (SR Legacy 2018 & Foundation Foods).

📖 Key Scientific References

Taylor EN, Curhan GC. Oxalate intake and the risk for nephrolithiasis. J Am Soc Nephrol. 2007;18(7):2198-2204. PMID: 17538185
Borghi L, Schianchi T, Meschi T, et al. Comparison of two diets for the prevention of recurrent stones in idiopathic hypercalciuria. N Engl J Med. 2002;346(2):77-84. DOI: 10.1056/NEJMoa010369
Fink HA, Akornor JW, Garimella PS, et al. Diet, fluid, or supplements for secondary prevention of nephrolithiasis. Eur Urol. 2009;56(1):72-80. DOI: 10.1016/j.eururo.2009.03.031
Ferraro PM, Taylor EN, Gambaro G, Curhan GC. Dietary and lifestyle factors for primary prevention of nephrolithiasis. BMC Nephrol. 2020;21(1):267. PMID: 32652950
Pearle MS, Goldfarb DS, Assimos DG, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324. DOI: 10.1016/j.juro.2014.05.006
Liebman M, Costa G. Effects of calcium and magnesium on urinary oxalate excretion after oxalate loads. J Urol. 2000;163(5):1565-1569. PMID: 10751889
Holmes RP, Assimos DG. The impact of dietary oxalate on kidney stone formation. Urol Res. 2004;32(5):311-316. DOI: 10.1007/s00240-004-0437-3
Lin BB, Lin ME, Huang RH, et al. Dietary treatment and fluid intake for prevention of recurrent calcium stones. PLoS One. 2021;16(4):e0250257. PMID: 33872340
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.