🟢 10-25 mg Oxalate in Grains & Pasta — 43 Foods

Grains occupy the low-to-moderate oxalate range, and within the group the pattern is consistent: refined grains (white rice, white bread, most pasta) are low, while bran-concentrated products are the highest-oxalate items on the shelf. Oatmeal, barley, and quinoa sit between the two. The practical takeaway for stone patients is that the heart-healthy whole-grain message does not require bran cereal — oats, brown rice, and whole-wheat bread deliver fiber and nutrition at a fraction of the oxalate. Pairing grains with dairy (milk on oatmeal, cheese on toast) is an easy calcium-plus-oxalate combination.

Browsing by oxalate range adds precision that a broad verdict cannot. Two foods can both be rated Safe, yet one sits at 3 mg and the other at 24 mg — a meaningful difference when you are tracking a daily oxalate budget. This view groups foods by their exact milligram bracket, which makes daily tracking and meal planning more accurate. Use it alongside the verdict for a go/no-go signal plus the number for fine-tuning.

Inside this 10-25 mg Oxalate bracket for Grains & Pasta: the 43 foods span from 11.0 mg to 25.0 mg per serving, with Cereal at the top end. Leading entries: Bread, Bread, Bread and 40 more. This is the precision layer that a broad verdict cannot show — two foods in this range can sit several milligrams apart, which matters when you track a daily total.

This is the bracket where portion awareness begins — not because any single item is risky, but because foods here are common enough that the milligrams accumulate across a full day. A lunch with two items from this range plus a dinner with two more can quietly reach 80-100 mg before anything 'high' was eaten. For stone patients on a conservative daily target, that is still workable, but it is no longer invisible: this is the tier where keeping rough track starts paying for itself.

The foods here also tend to be ones with meaningful variation between forms — raw versus cooked, fresh versus canned, whole versus juiced — and those form differences routinely move a food across a bracket boundary in either direction. If a favorite food sits here, its individual page is worth a check for the prepared form you actually eat. Pairing these items with a calcium source at the same meal (yogurt, milk, cheese) further blunts oxalate absorption, which effectively stretches the budget.