Low-Oxalate Alternatives to Cereal
mg oxalate
per serving
Serving: (51 g)
Verdict: 🟡 Caution
Per 100g: 0 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Cereal is rated Caution (🟡). At 41 mg oxalate per serving, Cereal is in the moderate zone (25-99 mg). It's manageable with portion awareness — try smaller servings, less frequent consumption, and pairing with calcium-rich foods. Track total daily oxalate to stay under ~100 mg.
Among grains & pasta, Cereal 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 Cereal is 195% above the category norm. Within its specific category, Cereal 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 Caution to compare within the same verdict level.
Can I still eat this food occasionally?
Occasional consumption is different from daily eating. If the oxalate is high, limit it to once every week or two, in small portions, paired with calcium. For daily eating, stick with the alternatives listed above.
Will boiling make this food safe?
Boiling can reduce soluble oxalate by 30-50%, but starting from a high baseline, it may still stay in elevated territory. Check the cooking-specific page for this food for exact numbers after boiling.
What if I really like this food?
You don't have to eliminate it entirely. Use a half portion, eat it less frequently (once every 1-2 weeks), and pair it with calcium-rich foods. The goal is reducing total daily oxalate, not zero oxalate.