🟢 0-5 mg Oxalate in Grains & Pasta — 99 Foods
Looking at a specific oxalate range within a food category gives you more precision than browsing by verdict alone. These 99 Grains & Pasta foods all fall in the same oxalate bracket — useful when you're tracking exact numbers.
📊 99 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Majority safe:** 99/99 foods (100%) are in the safe range. The odds are in your favor with this intersection.
**Range midpoint:** The average oxalate in this intersection is 2 mg/serving — right in the middle of this range. Use individual food pages for exact numbers.
**Safe options within range:** 99 foods (100%) are rated Safe despite being in this bracket. Even within a higher range, some foods remain in the safe zone.
**Average oxalate:** 2 mg/serving across all 99 foods. Check individual food pages for precise numbers per serving size.
**Data source:** All oxalate values from Harvard T.H. Chan SPH (2024) via OHF. Nutrition data from USDA FoodData Central where available.
🍽️ Foods in This Category
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Corn Syrup
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Corn
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Licorice DGL
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} cornstarch
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Corn oil
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Corn syrup
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice vinegar
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} wheat
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Arrowroot flour
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice vinegar
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Crackers
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Crackers
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Salad Dressing
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Croissant
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Waffle
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} crunchmaster
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Tortilla
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Tortilla
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bagel
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} English muffin
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Roll
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Couscous
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grits
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Polenta
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice noodles
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Udon noodles
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pita bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Naan bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Focaccia bread
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Ramen noodles
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Soba noodles
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice vermicelli
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Matzo
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Semolina flour
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pita chips
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice cakes
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Fruit leather (fruit roll-up)
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Everything bagel seasoning
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Sweet rice flour (mochiko)
1 mg / serving
Safe
❓ Frequently Asked Questions
Why look at oxalate by range instead of verdict?
Verdict groups foods into broad buckets (Safe/Caution/Avoid). The exact milligram number within a range matters for daily tracking. Two 'Caution' foods at 30mg and 90mg are very different in practice.
How do I use oxalate range data?
If you're tracking daily oxalate (aiming under ~100 mg total), knowing the exact range per food helps you add up your day. Foods in the 0-5mg bracket barely register. Foods in the 50-100mg bracket take up a big chunk of your budget.
Is the range more important than the verdict?
They work together. The verdict gives you a quick go/no-go signal. The range gives you precision. Use the verdict for quick decisions and the range when you're tracking numbers carefully.
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.