Are Corn Grits High in Oxalates?

Are Corn Grits High in Oxalates?

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

Corn Grits contains about 57mg of oxalates per 1 cup cooked (242g). That is considered high compared to other foods. Corn grits have about 57mg of oxalates per cup cooked. That uses over half the daily budget in a single serving and is surprisingly high for a breakfast staple.

To put that in perspective, most kidney stone dietitians recommend staying under 100mg of oxalates per day. A single serving of corn grits uses 57% of that budget.

How Does This Compare?

Among breakfast grains, corn grits are one of the highest. Oatmeal has 7mg, cream of wheat about 2mg. Regular corn kernels have only 6mg per half cup, showing how processing concentrates oxalates.

Who Should Watch Their Intake?

Daily grits eaters in the South should be aware of this. A bowl of grits plus a glass of sweet tea (high oxalate) and a spinach side could push well past the daily limit.

Lower-Oxalate Alternatives

  • Oatmeal (7mg/cup)
  • Cream of wheat (2mg/cup)
  • White rice porridge (4mg/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 Grits is high in oxalates. If you have a history of kidney stones or are on a low-oxalate diet, limit or avoid it. There are good alternatives that give you similar nutrition without the oxalate load.

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.