Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Oatmeal is the breakfast of champions — unless you're tracking oxalate, in which case it's the breakfast of mild awareness. One cup of cooked oatmeal has about 2 mg oxalate — firmly safe. The confusion comes from older oxalate databases that listed oatmeal as moderate, but Harvard's 2024 direct measurements put it much lower. The fix for any residual concern is simple: make your oatmeal with milk instead of water. The added calcium binds some oxalate in your gut before absorption. Add blueberries and a drizzle of honey, and you've got a 400-calorie breakfast under 10 mg total oxalate.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 234 g | 2 mg | Safe |
| 2 x 1 cup | 468 g | 4 mg | Safe |
| ½ x 1 cup | 117 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 Oatmeal with kidney stones?
Safe pick. 2 mg oxalate per 1 cup means Oatmeal is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
How much oxalate is in Oatmeal?
2 mg — that's the oxalate in a standard 1 cup of Oatmeal. For the 100g comparison freaks: 1 mg. Source is Harvard's 2024 food analysis project.
Is Oatmeal a high-oxalate food?
Low. 2 mg per 1 cup puts Oatmeal firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to Oatmeal?
The easiest move: swap Oatmeal for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How much sodium does Oatmeal have?
Low sodium: 111 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.