🟢 5-10 mg Oxalate in Grains & Pasta — 30 Foods
Not all 'Safe' or 'Avoid' foods are equal — the exact oxalate number matters. Here are 30 Grains & Pasta foods clustered by their specific oxalate range, so you can compare within a narrow bracket.
📊 30 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Majority safe:** 30/30 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 8 mg/serving — right in the middle of this range. Use individual food pages for exact numbers.
**Safe options within range:** 30 foods (100%) are rated Safe despite being in this bracket. Even within a higher range, some foods remain in the safe zone.
**Average oxalate:** 8 mg/serving across all 30 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 "🔴"} Grains
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Swiss Hero
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Ovaltine
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bars
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Cookies
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Crackers
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Bread
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Corn
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grains
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pancake Mix
7 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Whole grain
8 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
8 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
8 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grain
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grains
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Rice
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chips
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} wild rice
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Grains
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pasta
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Breakfast Biscuits
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chips
10 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.