Is Oatmeal High in Oxalates?

Is Oatmeal High in Oxalates?

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

Oatmeal contains about 7mg of oxalates per 1 cup cooked (234g). That is considered moderate compared to other foods. Oatmeal has about 7mg of oxalates per cup cooked. That is moderate and generally safe as part of a low-oxalate diet.

How Does This Compare?

Among breakfast grains, oatmeal is moderate. Corn grits are much higher at 57mg per cup. Buckwheat groats have 133mg. Cream of wheat is lower at about 2mg per cup.

Who Should Watch Their Intake?

A bowl of oatmeal is fine for most people managing oxalates. The problem comes when you add high-oxalate toppings like almonds, blueberries, and chocolate.

Lower-Oxalate Alternatives

  • Cream of wheat (2mg/cup)
  • White rice porridge (4mg/cup)
  • Eggs and toast for breakfast

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

Oatmeal 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.

Book a Free Discovery Call

Related Pages

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.