How Much Oxalate Is in Shredded Wheat Cereal?
mg oxalate
per serving
Serving: (51 g)
Verdict: 🟡 Caution
Per 100g: 80.4 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Shredded Wheat Cereal falls in the Caution band (🟡) at 41 mg oxalate per serving. Not off-limits, but not free — moderate portions, a few times a week at most, and preferably with dairy or another calcium source at the same meal.
Putting Shredded Wheat 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 Shredded Wheat Cereal runs 195% 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?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. Applied to Shredded Wheat Cereal: 41 mg oxalate per — Caution per Harvard (2024).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For Shredded Wheat Cereal, the measured oxalate value is 41 mg per (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. Shredded Wheat Cereal comes in at 41 mg oxalate per (Caution) in the measured database.