OxalateWatch

🍞 Grains & Pasta

Browse grains, pasta, and bread products. Based on Harvard T.H. Chan SPH oxalate data (2024).

201 foods in this collection

✓ Lab-Verified Data Oxalate values from Harvard T.H. Chan SPH Oxalate Database (2024), measured via ion chromatography. This site is a dietary reference tool, not a medical resource.

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.

🟢 Safe
170 foods
84%

🟡 Caution
29 foods
14%

🔴 Avoid
2 foods
0%

🍽️ Foods in This Collection

2 mg oxalate / serving

22 mg oxalate / serving

3 mg oxalate / serving

13 mg oxalate / serving

🟢 Whole grain

8 mg oxalate / serving

13 mg oxalate / serving

17 mg oxalate / serving

7 mg oxalate / serving

13 mg oxalate / serving

103 mg oxalate / serving

51 mg oxalate / serving

46 mg oxalate / serving

34 mg oxalate / serving

25 mg oxalate / serving

25 mg oxalate / serving

64 mg oxalate / serving

32 mg oxalate / serving

41 mg oxalate / serving

62 mg oxalate / serving

31 mg oxalate / serving

105 mg oxalate / serving

11 mg oxalate / serving

19 mg oxalate / serving

4 mg oxalate / serving

2 mg oxalate / serving

7 mg oxalate / serving

74 mg oxalate / serving

7 mg oxalate / serving

14 mg oxalate / serving

84 mg oxalate / serving

2 mg oxalate / serving

10 mg oxalate / serving

8 mg oxalate / serving

10 mg oxalate / serving

12 mg oxalate / serving

19 mg oxalate / serving

13 mg oxalate / serving

20 mg oxalate / serving

9 mg oxalate / serving

75 mg oxalate / serving

66 mg oxalate / serving

12 mg oxalate / serving

19 mg oxalate / serving

10 mg oxalate / serving

7 mg oxalate / serving

28 mg oxalate / serving

73 mg oxalate / serving

9 mg oxalate / serving

60 mg oxalate / serving

30 mg oxalate / serving

22 mg oxalate / serving

3 mg oxalate / serving

20 mg oxalate / serving

55 mg oxalate / serving

15 mg oxalate / serving

24 mg oxalate / serving

17 mg oxalate / serving

6 mg oxalate / serving

10 mg oxalate / serving

9 mg oxalate / serving

7 mg oxalate / serving

18 mg oxalate / serving

9 mg oxalate / serving

13 mg oxalate / serving

10 mg oxalate / serving

24 mg oxalate / serving

20 mg oxalate / serving

7 mg oxalate / serving

18 mg oxalate / serving

52 mg oxalate / serving

56 mg oxalate / serving

24 mg oxalate / serving

5 mg oxalate / serving

21 mg oxalate / serving

9 mg oxalate / serving

1 mg oxalate / serving

8 mg oxalate / serving

66 mg oxalate / serving

🟢 Multi-Brands (Calcium-fortified recommended)

24 mg oxalate / serving

3 mg oxalate / serving

17 mg oxalate / serving

27 mg oxalate / serving

🟢 Corn Syrup

0 mg oxalate / serving

🟢 Fudge Brownie Mix

21 mg oxalate / serving

🟢 Swiss Hero

6 mg oxalate / serving

6 mg oxalate / serving

4 mg oxalate / serving

4 mg oxalate / serving

0 mg oxalate / serving

6 mg oxalate / serving

🟢 Breakfast Biscuits

10 mg oxalate / serving

23 mg oxalate / serving

9 mg oxalate / serving

39 mg oxalate / serving

4 mg oxalate / serving

10 mg oxalate / serving

2 mg oxalate / serving

6 mg oxalate / serving

4 mg oxalate / serving

6 mg oxalate / serving

1 mg oxalate / serving

16 mg oxalate / serving

4 mg oxalate / serving

5 mg oxalate / serving

76 mg oxalate / serving

1 mg oxalate / serving

30 mg oxalate / serving

55 mg oxalate / serving

77 mg oxalate / serving

🟢 Pancake Mix

7 mg oxalate / serving

5 mg oxalate / serving

🟢 Pizza Crust

11 mg oxalate / serving

🟢 Salad Dressing

1 mg oxalate / serving

3 mg oxalate / serving

31 mg oxalate / serving

17 mg oxalate / serving

11 mg oxalate / serving

20 mg oxalate / serving

22 mg oxalate / serving

🟢 Barley Life

4 mg oxalate / serving

🟢 Brown Rice

5 mg oxalate / serving

🟢 Licorice DGL

0 mg oxalate / serving

2 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

12 mg oxalate / serving

🟢 cornstarch

0 mg oxalate / serving

🟢 mcdonald's

17 mg oxalate / serving

🟢 mcdonald's

11 mg oxalate / serving

🟢 mcdonald's

20 mg oxalate / serving

🟢 mcdonald's

22 mg oxalate / serving

9 mg oxalate / serving

4 mg oxalate / serving

🟢 crunchmaster

1 mg oxalate / serving

🟢 barley malt flour

4 mg oxalate / serving

0 mg oxalate / serving

🟢 Corn syrup

0 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

🟢 English muffin

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

1 mg oxalate / serving

🟢 Rice noodles

1 mg oxalate / serving

🟢 Udon noodles

1 mg oxalate / serving

🟢 Rice vinegar

0 mg oxalate / serving

0 mg oxalate / serving

🟢 Pita bread

1 mg oxalate / serving

🟢 Naan bread

1 mg oxalate / serving

🟢 Focaccia bread

1 mg oxalate / serving

🟢 Ramen noodles

1 mg oxalate / serving

🟢 Soba noodles

1 mg oxalate / serving

🟢 Rice vermicelli

1 mg oxalate / serving

1 mg oxalate / serving

🟢 Semolina flour

1 mg oxalate / serving

🟢 Tortilla chips

2 mg oxalate / serving

🟢 Pita chips

1 mg oxalate / serving

🟢 Rice cakes

1 mg oxalate / serving

🟢 Fruit leather (fruit roll-up)

1 mg oxalate / serving

🟢 Granola bar

2 mg oxalate / serving

🟢 Everything bagel seasoning

1 mg oxalate / serving

🟢 Arrowroot flour

0 mg oxalate / serving

🟢 Sweet rice flour (mochiko)

1 mg oxalate / serving

2 mg oxalate / serving

2 mg oxalate / serving

2 mg oxalate / serving

🟢 Sorghum grain

2 mg oxalate / serving

2 mg oxalate / serving

2 mg oxalate / serving

2 mg oxalate / serving

2 mg oxalate / serving

🟢 Cake flour

1 mg oxalate / serving

🟢 Pastry flour

1 mg oxalate / serving

🟢 Self-rising flour

1 mg oxalate / serving

🟢 White whole wheat flour

2 mg oxalate / serving

2 mg oxalate / serving

🟢 Dumpling wrapper (wonton skin)

1 mg oxalate / serving

🟢 Spring roll wrapper (rice paper)

1 mg oxalate / serving

🟢 Pho noodles

1 mg oxalate / serving

🟢 Shirataki noodles

1 mg oxalate / serving

🟢 Glass noodles (cellophane)

1 mg oxalate / serving

🟢 Sticky rice (glutinous)

1 mg oxalate / serving

🟢 Sushi rice

1 mg oxalate / serving

🟢 Rice vinegar

0 mg oxalate / serving

1 mg oxalate / serving

🟢 Tostada shell

1 mg oxalate / serving

🟢 Taco shell

1 mg oxalate / serving

🟢 Masa harina (corn dough flour)

1 mg oxalate / serving

❓ Frequently Asked Questions

How many foods are in the Grains & Pasta category?

There are 201 foods in the Grains & Pasta collection in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

How should I prepare these foods?

Preparation method matters. Boiling and draining can reduce oxalate in many vegetables. Steaming and roasting have less effect. Check individual food pages for specific tips.

Which foods in this category should I avoid?

Scan for the 🔴 markers below. These are the high-oxalate foods in this category. But keep in mind — one high-oxalate food doesn't mean the whole category is off-limits.

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.