How Much Oxalate Is in Chex Cereal?
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🟡 Caution
Per 100g: 78 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Chex Cereal: Caution (🟡) at 46 mg oxalate per serving. It's the middle of the road — usable, but with guardrails. Half portions, occasional frequency, calcium pairing, and watching your total daily intake keeps it workable.
Putting Chex 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 Chex Cereal runs 231% 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 Caution for a full side-by-side.
Why does oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. Chex Cereal comes in at 46 mg oxalate per 1 serving (Caution) in the measured database.
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For Chex Cereal, the measured oxalate value is 46 mg per 1 serving (Caution).
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. For Chex Cereal, the measured oxalate value is 46 mg per 1 serving (Caution).