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. Wild Rice measures 8 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: Rice Brown (5 mg), Ready Cooked Rice (9 mg), Rice white (1 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 72 g | 8 mg | Low Oxalate |
| 2 x 1/2 cup | 144 g | 16 mg | Low Oxalate |
| ½ x 1/2 cup | 36 g | 4 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 Rice with kidney stones?
It's fine. Rice has 8 mg of oxalate per 1/2 cup. That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
What's the oxalate content of Rice?
Here are the numbers: 8 mg oxalate in one 1/2 cup of Rice (72g). Per 100 grams, that's 11 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Rice a high-oxalate food?
Definitely low. 8 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What can I eat instead of Rice?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Rice. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Rice have?
The sodium level is fine — 1 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.