Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
White rice is the unsung hero of low-oxalate eating. One cup of cooked white rice has about 1 mg of oxalate — effectively zero. It's dirt cheap ($0.10/serving from a bulk bag), shelf-stable for years, and pairs with virtually any protein or vegetable. The "white rice has no nutrients" criticism misses the point: white rice isn't your nutrient source, it's your safe calorie base. You get nutrients from the vegetables and protein you put on top of it. Brown rice has more fiber and nutrients but also more oxalate (the bran is where oxalate concentrates). For kidney stone patients specifically, white rice is the practical choice. Cook a big batch on Sunday and use it as your carb base all week.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 158 g | 1 mg | Safe |
| 2 x 1 cup | 316 g | 2 mg | Safe |
| ½ x 1 cup | 79 g | 0.5 mg | Safe |
🏷️ Tags
🟢 See all Grains & Pasta rated Safe for kidney stones →
⚖️ Compare this food: · vs Flour · vs Flour →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Rice with kidney stones?
Yep, you're good. Rice clocks in at 1 mg oxalate per 1 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
What's the oxalate content of Rice?
One 1 cup of Rice = 1 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Rice a high-oxalate food?
It's low. 1 mg per 1 cup is well under the 25 mg danger line. Rice is not the food you need to worry about.
What can I eat instead of Rice?
The easiest move: swap Rice for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How reliable is the data for Rice?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.