Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 174 g | 2 mg | Safe |
| 2 x 1 cup | 348 g | 4 mg | Safe |
| ½ x 1 cup | 87 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Grains & Pasta rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Millet with kidney stones?
Yep, you're good. Millet clocks in at 2 mg oxalate per 1 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
How much oxalate is in Millet?
One 1 cup of Millet = 2 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Millet low or high oxalate?
Low. 2 mg per 1 cup puts Millet firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to Millet?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Millet. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for Millet?
The 2 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.