Is Wild Rice Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1/2 cup (72 g)
Verdict: 🟢 Safe
Per 100g: 11 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Wild Rice earns a Safe rating (🟢) at 8 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Wild Rice poses no special concern.
Putting Wild Rice in context: it lands below the category average of 14 mg. In the database, 84% of grains & pasta (170 of 201) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical grains & pasta here averages 14 mg oxalate per serving, so Wild Rice runs 43% below that baseline. That places it among the lower-oxalate options in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all grains & pasta rated Safe for a full side-by-side.
Why does the safe threshold matter?
The 25 mg line is the reference point clinicians use to separate everyday foods from ones that need caution. Every value on this page traces back to Harvard's 2024 lab analysis, so the threshold is applied to measured data rather than estimates. For Wild Rice, the measured oxalate value is 8 mg per 1/2 cup (Safe).
Can I eat this food every day?
Daily eating is fine for Safe foods (under 25 mg/serving). For Caution or Avoid foods, spread them out and alternate with low-oxalate picks. The idea is keeping your weekly oxalate load manageable, not eliminating any single food. Applied to Wild Rice: 8 mg oxalate per 1/2 cup — Safe per Harvard (2024).
Where does the oxalate data come from?
Every oxalate figure is sourced from Harvard T.H. Chan SPH (2024), distributed via the OHF database. The values come from actual lab measurements of the foods — not from database averages or estimates. For Wild Rice, the measured oxalate value is 8 mg per 1/2 cup (Safe).
Should I also check sodium and calcium?
Yes — oxalate alone doesn't decide stone risk. Sodium pushes more calcium into urine, and calcium from food (not supplements) helps bind oxalate during digestion. The main food page covers sodium and calcium alongside oxalate. For Wild Rice, the measured oxalate value is 8 mg per 1/2 cup (Safe).