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How Much Oxalate Is in Oat milk Milk?

Harvard's 2024 analysis found 11 mg of oxalate in one serving of Oat milk Milk (1 cup). At the 100-gram level, that's 5 mg. This puts Oat milk Milk in the Safe range (under 25 mg per serving). Keep in mind: oxalate varies by growing conditions, preparation method, and variety — but Harvard's measurement is the most reliable reference available.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
11
mg oxalate
per serving
Food: Milk, plant-based, Oat milk
Serving: 1 cup (242 g)
Verdict: 🟢 Safe
Per 100g: 5 mg
Data: Harvard T.H. Chan SPH (2024)
🔄 Lower-Oxalate Alternatives
🟢 Cottage Cheese Milk Products
0 mg / serving
🟢 Ice Cream Milk Products
0 mg / serving
🟢 Kefir Milk Products
0 mg / serving
🟢 Sour Cream Milk Products
0 mg / serving
💡 What This Means for Your Diet

What this means: Oat milk Milk is rated Safe (🟢). At 11 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.

📊 How Oat milk Milk Compares

Among dairy & eggs, Oat milk Milk sits well above the category average of 3 mg. For context, 87 out of 91 dairy & eggs (95%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average dairy & eggs in our database has 3 mg oxalate per serving — which means Oat milk Milk is 231% above the category norm. Within its specific category, Oat milk Milk 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 dairy & eggs rated Safe to compare within the same verdict level.

❓ Related Questions

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 context, Oat milk Milk measures 11 mg per 1 cup, rated Safe.

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 Oat milk Milk, the measured oxalate value is 11 mg per 1 cup (Safe).

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. Oat milk Milk comes in at 11 mg oxalate per 1 cup (Safe) in the measured database.

Oat milk Milk full page 🟢 Safe foods Safe foods
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.