Home › Foods › Safe › Grain, Oat Bran, Manna Mills
🟢 Safe
Oxalate <25 mg/serving
🟡 Caution
Oxalate 25-99 mg/serving
🔴 Avoid
Oxalate ≥100 mg/serving
🟢

Grain, Oat Bran, Manna Mills

🟢 Safe — Low Oxalate
22 mg oxalate / serving
Serving: 1/4 cup (28 g) | Per 100 g: 79 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

22 mg
Oxalate / serving
Low Oxalate
3 mg
Sodium / 100g
Low Na
13.2 g
Protein / 100g
Tier 1
42 mg
Calcium / 100g
Tier 1

📏 Oxalate by Serving Size

ServingWeightOxalateVerdict
1/4 cup28 g22 mg Safe
2 x 1/4 cup56 g44 mg Caution
½ x 1/4 cup14 g11 mg Safe

🏷️ Tags

Grains & Pasta 🟢 Oxalate Safe Low Oxalate Plant-Based

🟢 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 Grain with kidney stones?

Short answer: yes. Longer answer: at 22 mg per 1/4 cup, Grain is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.

How much oxalate is in Grain?

22 mg — that's the oxalate in a standard 1/4 cup of Grain. For the 100g comparison freaks: 79 mg. Source is Harvard's 2024 food analysis project.

Is Grain high in oxalates?

Definitely low. 22 mg oxalate per 1/4 cup. That's the green zone. No restrictions needed for this food.

What can I eat instead of Grain?

Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Grain. Same food group, way less oxalate.

How much sodium does Grain have?

Sodium's not the issue here. Grain has 3 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.

🔍 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.