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How Much Oxalate Is in Waffle?

Harvard's 2024 analysis found 1 mg of oxalate in one serving of Waffle (1 waffle). At the 100-gram level, that's 1 mg. This puts Waffle 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.
1
mg oxalate
per serving
Food: Waffle, plain
Serving: 1 waffle (75 g)
Verdict: 🟢 Safe
Per 100g: 1 mg
Data: Harvard T.H. Chan SPH (2024)
🔄 Lower-Oxalate Alternatives
🟢 Corn Syrup
0 mg / serving
🟢 Cornstarch Corn
0 mg / serving
🟢 Licorice DGL
0 mg / serving
🟢 cornstarch
0 mg / serving
💡 What This Means for Your Diet

What this means: Waffle is rated Safe (🟢). At 1 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 Waffle Compares

Among grains & pasta, Waffle sits well below 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 Waffle is 93% below the category norm. Within its specific category, Waffle ranks among the lower-oxalate options. 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 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. Applied to Waffle: 1 mg oxalate per 1 waffle — Safe 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. Applied to Waffle: 1 mg oxalate per 1 waffle — Safe 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. Applied to Waffle: 1 mg oxalate per 1 waffle — Safe per Harvard (2024).

Waffle 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.