How Much Oxalate Is in All-Bran Cereal?
mg oxalate
per serving
Serving: 1 cup (62 g)
Verdict: 🔴 Avoid
Per 100g: 166 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for All-Bran Cereal: Avoid (🔴), 103 mg oxalate per serving — multiple times the 100 mg threshold. Treat it as an avoid list item. When you need something similar, the lower-oxalate alternatives on this page are the safer swap.
Putting All-Bran Cereal in context: it lands well above 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 All-Bran Cereal runs 642% above that baseline. That places it on the higher end for oxalate 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 Avoid for a full side-by-side.
Why does oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. All-Bran Cereal comes in at 103 mg oxalate per 1 cup (Avoid) in the measured database.
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. For All-Bran Cereal, the measured oxalate value is 103 mg per 1 cup (Avoid).
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. For context, All-Bran Cereal measures 103 mg per 1 cup, rated Avoid.