Is Cereals Safe for Kidney Stones? (Avoid)
mg oxalate
per serving
Serving: 1/2 cup (85 g)
Verdict: 🔴 Avoid
Per 100g: 123 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Cereals is one of the higher-oxalate options at 105 mg per serving, well above what's advisable for stone formers. Replace it where you can. If you do eat it, small portions, calcium at the same meal, and extra water are the damage controls.
Among grains & pasta, Cereals sits well above the category average of 14 mg. For context, 170 out of 201 grains & pasta (84%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average grains & pasta in our database has 14 mg oxalate per serving — which means Cereals is 656% above the category norm. Within its specific category, Cereals ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all grains & pasta rated Avoid to compare within the same verdict level.
Why does the safe threshold matter?
The 25 mg cutoff comes from clinical guidance for stone formers. Below it, a food's oxalate contribution is small enough not to move the needle for most patients. Harvard's 2024 lab data sits behind these figures — direct measurements, not estimates. Cereals comes in at 105 mg oxalate per 1/2 cup (Avoid) in the measured database.
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. Applied to Cereals: 105 mg oxalate per 1/2 cup — Avoid per Harvard (2024).
Where does the oxalate data come from?
The numbers come from Harvard T.H. Chan SPH's 2024 laboratory measurements, published through the OHF database. Direct lab analysis, which is why they're treated as the reference values for food oxalate. For context, Cereals measures 105 mg per 1/2 cup, rated Avoid.
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. Cereals comes in at 105 mg oxalate per 1/2 cup (Avoid) in the measured database.