🟢 5-10 mg Oxalate in Grains & Pasta — 30 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 5-10 mg Oxalate bracket for Grains & Pasta: the 30 foods span from 6.0 mg to 10.0 mg per serving, with Flour at the top end. Leading entries: Whole grain, Bread, Corn and 27 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.

Think of this bracket as the daily-driver tier: foods solidly inside the safe zone with enough oxalate to matter on paper, but not enough to constrain a normal day. Someone eating three or four items from this range still spends well under a third of a typical daily oxalate budget, leaving generous headroom for whatever else the day brings. Most of the foods here are everyday staples — the kind of produce, drinks, and pantry items that show up weekly — which is what makes this bracket the practical backbone of a stone-aware shopping list.

One nuance worth knowing: serving size is defined per the database's standard portion, and some foods in this range are easy to eat two or three standard servings of in one sitting — a bunch of grapes, a large pour of a beverage. Doubling a 9 mg item to 18 mg still lands comfortably low, so no special discipline is required. The habit worth building is simply noticing which of your regular foods sit here, because they are the ones that tolerate improvisation.