Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Cooking method is the axis that separates the members of this family. Boiled versions shed part of their soluble oxalate into the discarded water (typically 30-50%), raw versions retain everything, and frozen sits close to raw. Quinoa Grain (Quinoa) measures 20 mg per standard serving, in the middle of the family range — check the form you actually eat rather than the base name. Related forms in this family: Wheat Grain (17 mg), Oat Bran Grain (22 mg), Seitan Wheat Gluten Grain (15 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup dry | 46 g | 20 mg | Low Oxalate |
| 2 x 1/4 cup dry | 92 g | 40 mg | Moderate Oxalate |
| ½ x 1/4 cup dry | 23 g | 10 mg | Low Oxalate |
🏷️ Tags
🟢 See all Grains & Pasta rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Grain with kidney stones?
Safe pick. 20 mg oxalate per 1/4 cup dry means Grain is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
What's the oxalate content of Grain?
The lab result: 20 mg per 1/4 cup dry (46g serving). That's 44 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Grain high in oxalates?
Low. 20 mg per 1/4 cup dry puts Grain firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What can I eat instead of Grain?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Grain. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Grain have?
Sodium's not the issue here. Grain has 0 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.