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 | 194 g | 2 mg | Safe |
| 2 x 1 cup | 388 g | 4 mg | Safe |
| ½ x 1 cup | 97 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
Is Spelt safe for kidney stones?
Short answer: yes. Longer answer: at 2 mg per 1 cup, Spelt is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.
What's the oxalate content of Spelt?
The exact figure: 2 mg of oxalate per 1 cup of Spelt. Works out to 1 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Spelt low or high oxalate?
Definitely low. 2 mg oxalate per 1 cup. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Spelt?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Spelt with a fraction of the oxalate.
How reliable is the data for Spelt?
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.