Oxalate reference · Grains, flours and bread
Oxalate in oats and oat bran
8 mg in a 1/4 cup serving, which the Oxalosis and Hyperoxaluria Foundation bands as low. That is 32 mg per 100 g, for the most representative of the 2 forms measured. It sits above 31 of the 83 foods with a page here.
What is worth knowing about oats and oat bran
Oat flour and oat bran are both low, and oat bran is the interesting one: it measures more than double the flour per 100 g, because bran is the concentrated fraction of any grain, and still comes in low at a quarter cup. The OHF table has no row for plain rolled oats, so porridge is not directly measured here; the two milled forms either side of it are both low.
The forms are not interchangeable here. Grain, Oat Bran, Manna Mills carries 22 mg a serving, so which one is in the cupboard decides the answer more than the food does.
Every preparation measured
| As listed | Band | mg per 100 g | Serving | mg per serving |
|---|---|---|---|---|
| Flour, Oat | low | 32 | 1/4 cup | 8 |
| Grain, Oat Bran, Manna Mills | low | 79 | 1/4 cup | 22 |
Bands are per serving as the OHF lists them, so a food can be high per 100 g and low in the portion anybody eats. Turmeric and dried parsley are the clearest cases of that, and neither is a problem in a kitchen.
Lower than oats and oat bran, and doing the same job
Ranked by the most representative form of each, oats and oat bran is 4 of 10 in grains, flours and bread. These are the ones beneath it, which matters because a substitute is only useful if it does the same thing on the plate.
| Food | Band | mg per serving | Serving |
|---|---|---|---|
| Rice | low | 1 | 1/2 cup |
| Millet | low | 6 | 1/2 cup |
| Bread | low | 7 | 1 slice |
| Oats and oat bran (this page) | low | 8 | 1/4 cup |
| Barley | low | 9 | 1/2 cup |
| Wheat flour | low | 10 | 1/4 cup |
| Quinoa | low | 20 | 1/4 cup dry |
| Pasta | low | 24 | 1 cup |
| Wheat bran and bran cereals | moderate | 30 | 1/4 up |
| Buckwheat | high | 105 | 1/2 cup |
Before you act on the number
A figure in a table is not a figure in your urine. Oxalate in a plant moves with variety, ripeness, soil, season and cooking — boiling leaches a good deal of it into water that is then poured away. What you absorb also depends on what was on the plate with it, because calcium eaten in the same meal binds oxalate in the gut so that it leaves in the stool instead of the urine.
There is no daily target on this site. The OHF publishes bands per serving, not an allowance, and what any one person should aim for depends on their stone chemistry and their own testing. If you have been given a number, that number wins over anything here.
Restriction is not the first move. Guideline advice for recurrent calcium oxalate stones starts with fluid, with normal calcium taken alongside meals, and with less sodium — and it recommends the fruit and vegetables a low-oxalate list tends to strip out.
All 83 foods, and the full published table · Why a low-oxalate list is the wrong tool for planning a diet · Why calcium belongs with the meal, not off the plate
