Is Rice High in Oxalates?

Is Rice High in Oxalates?

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

Rice contains about 4mg of oxalates per 1 cup cooked white rice. That is considered low compared to other foods. White rice has about 4mg of oxalates per cup cooked. Brown rice is slightly higher at about 8mg. Rice bran is very high at over 100mg and should be treated differently.

How Does This Compare?

Among grains, white rice is one of the safest. Oatmeal has about 7mg per cup cooked. Buckwheat groats have 133mg per cup cooked. Quinoa has about 70mg per cup.

Who Should Watch Their Intake?

White rice is safe for low-oxalate diets. Brown rice is still reasonable. Avoid rice bran specifically.

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

Rice is low in oxalates and safe for any low-oxalate diet. Eat it freely without worrying about oxalate buildup.

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.