🟡 25-50 mg Oxalate in Grains & Pasta — 11 Foods
Looking at a specific oxalate range within a food category gives you more precision than browsing by verdict alone. These 11 Grains & Pasta foods all fall in the same oxalate bracket — useful when you're tracking exact numbers.
📊 11 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Range midpoint:** The average oxalate in this intersection is 34 mg/serving — right in the middle of this range. Use individual food pages for exact numbers.
**Average oxalate:** 34 mg/serving across all 11 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 "🔴"} Candy
27 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Four
28 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grain
30 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Fries
30 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cereal
31 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Soup
31 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cereal
32 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cereal
34 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chips
39 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cereal
41 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cereal
46 mg / serving
Caution
❓ 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.