How Much Oxalate Is in Wild Rice?
mg oxalate
per serving
Serving: 1/2 cup (72 g)
Verdict: 🟢 Safe
Per 100g: 11 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Wild Rice earns a Safe rating (🟢) at 8 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Wild Rice poses no special concern.
Putting Wild Rice in context: it lands below 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 Wild Rice runs 43% below that baseline. That places it among the lower-oxalate options 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 Safe 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. Wild Rice comes in at 8 mg oxalate per 1/2 cup (Safe) 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 Wild Rice, the measured oxalate value is 8 mg per 1/2 cup (Safe).
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. Wild Rice comes in at 8 mg oxalate per 1/2 cup (Safe) in the measured database.