Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Quinoa is a caution-level grain that deserves a nuanced take. 55 mg oxalate per cup — over the safe threshold. It's a complete protein (all nine essential amino acids) and gluten-free, which is why it became a health food darling. But for kidney stone patients, the oxalate content is real. If you eat quinoa, keep portions small (half-cup instead of full cup), rinse it thoroughly before cooking, and pair with a calcium source. White rice is the lower-oxalate alternative for daily use.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup, cooked | 90 g | 55 mg | Caution |
| 2 x 1/2 cup, cooked | 180 g | 110 mg | Avoid |
| ½ x 1/2 cup, cooked | 45 g | 27.5 mg | Caution |
🏷️ Tags
🟡 See all Grains & Pasta rated Caution for kidney stones →
⚖️ Compare this food: · vs Semolina flour · vs Rice cakes →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Grain safe for kidney stones?
Awareness over avoidance. Grain has 55 mg oxalate per 1/2 cup, cooked — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
How much oxalate is in Grain?
55 mg — that's the oxalate in a standard 1/2 cup, cooked of Grain. For the 100g comparison freaks: 61 mg. Source is Harvard's 2024 food analysis project.
Is Grain high in oxalates?
Middle of the pack. 55 mg oxalate per 1/2 cup, cooked puts Grain in the moderate zone. Fine occasionally, not an everyday food.
What are the best low-oxalate alternatives to Grain?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Grain. Same food group, way less oxalate.
How much sodium does Grain have?
The sodium level is fine — 0 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
How much Grain is safe to eat?
Think garnish, not main dish. Grain at 55 mg per 1/2 cup, cooked is a lot for one food. Use smaller amounts spread across meals or as a flavor accent rather than the centerpiece.