Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 70 g | 9 mg | Safe |
| 2 x 1/2 cup | 140 g | 18 mg | Safe |
| ½ x 1/2 cup | 35 g | 4.5 mg | Safe |
🏷️ 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
Should I avoid wild rice if I have kidney stones?
Yep, you're good. wild rice clocks in at 9 mg oxalate per 1/2 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
How much oxalate is in wild rice?
The lab result: 9 mg per 1/2 cup (70g serving). That's 13 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is wild rice high in oxalates?
Definitely low. 9 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to wild rice?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for wild rice with a fraction of the oxalate.
How reliable is the data for wild 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.