How Much Oxalate Is in Cereals?
mg oxalate
per serving
Serving: 1/2 cup (85 g)
Verdict: 🔴 Avoid
Per 100g: 123 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Cereals is one of the higher-oxalate options at 105 mg per serving, well above what's advisable for stone formers. Replace it where you can. If you do eat it, small portions, calcium at the same meal, and extra water are the damage controls.
Among grains & pasta, Cereals 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 Cereals is 656% above the category norm. Within its specific category, Cereals 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 Avoid to compare within the same verdict level.
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. For Cereals, the measured oxalate value is 105 mg per 1/2 cup (Avoid).
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. Applied to Cereals: 105 mg oxalate per 1/2 cup — Avoid per Harvard (2024).
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. Cereals comes in at 105 mg oxalate per 1/2 cup (Avoid) in the measured database.