Is Corn High in Oxalates?

Is Corn High in Oxalates?

If you’re wondering “is corn high in oxalates,” here’s the short answer.

Corn contains about 6mg of oxalates per 1/2 cup kernels (82g). That is considered moderate compared to other foods. Yellow corn has about 6mg of oxalates per half cup of kernels. That is moderate. Corn grits are much higher at about 57mg per cup cooked.

How Does This Compare?

Corn itself is moderate, but processed corn products vary widely. Corn grits have 57mg per cup. Cornmeal has about 16mg per third cup dry. Popcorn has about 5mg per cup.

Who Should Watch Their Intake?

Fresh or frozen corn is fine for most low-oxalate diets. Be more careful with corn grits and cornmeal-based dishes.

Lower-Oxalate Alternatives

  • Green peas (3mg/half cup)
  • Green beans (5mg/half cup)
  • Zucchini (2mg/half cup)

What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plants. Your body also produces them as a metabolic byproduct. In small amounts, they pass through your system without issues.

The problem starts when oxalate intake is high and calcium intake is low. Oxalates bind to calcium in the kidneys and form calcium oxalate crystals, the most common type of kidney stone. About 80% of kidney stones are calcium oxalate.

How to Reduce Oxalate Absorption

  • Pair high-oxalate foods with calcium. Eating calcium-rich foods (like cheese or yogurt) at the same meal binds oxalates in the gut before they reach the kidneys.
  • Cook your vegetables. Boiling reduces oxalate content by 30-50% because oxalates leach into the water. Steaming helps less.
  • Drink plenty of water. Staying hydrated dilutes oxalate concentration in urine, reducing crystal formation.
  • Spread intake across meals. A moderate-oxalate food at each meal is better than a high-oxalate food all at once.

The Bottom Line

Corn has a moderate amount of oxalates. Most people can eat it without concern. If you are actively managing kidney stones, count it toward your daily budget and balance the rest of your meals.

Want Help Building a Diet That Works for You?

Tracking oxalates is just one piece of the puzzle. A health coach can help you build a whole-food eating plan that accounts for oxalates, inflammation, gut health, and your personal goals. Book a free discovery call to get started.

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Disclaimer: Oxalate values are approximate and based on Harvard T.H. Chan School of Public Health. Values can vary by growing conditions, preparation method, and brand. This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized guidance. Last verified March 2026.