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Is Oxalate in White Rice Suitable for a Low-Oxalate Diet?

bowl of cooked white rice on table

Rice is a common food in many diets worldwide. People like it because it is easy to digest and gives energy. It can go with many dishes, like stir-fries, stews, and desserts.

White rice is a good choice for people watching their oxalate intake. Unlike some other foods high in oxalates, it has low oxalate levels. This makes it a safe option for many different diets.

Oxalate Content in White Rice

White rice has a low amount of oxalates. This makes it a good choice for people on a low-oxalate diet. White rice is a safe option for those worried about kidney stones. It has low oxalate levels and other beneficial nutrients.

OHF Table of Oxalate in Different Types of Grain

Oxalate Level

Oxalate Content per Serving

Very High Oxalate Foods

300 mg or higher

High Oxalate Foods

100 – 299 mg

Moderate Oxalate Foods

25 – 99 mg

Low Oxalate Foods

Less than 25 mg

Grain Oxalate According to OHF

Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.


Average Ox (mg) per 100 g

Serving Size

Serving (g)

Calc Oxalate (mg) per serving

Oxalate level

Brown Rice, Boiled


1/2 cup




White Rice, Boiled


1/2 cup




Black Rice, Cooked 30 mins


1/2 cup




Grain, Quinoa, boiled 30 min


1/4 cup dry




Grain, Quinoa, cooked


1/2 cup, cooked




Nutritional Considerations

It is a refined grain because it has been stripped of its bran and germ. This makes it have less fibre than whole grains. But, white rice is still a good source of energy. You can also add vitamins and minerals. For example, iron and B vitamins. This will increase its nutrition.

Incorporating White Rice into a Low-Oxalate Diet

For those managing oxalate intake, here's how to:

  • Controlling portion sizes can help manage calorie intake and keep a balanced diet. It's low in oxalates.

  • Try swapping white rice with whole grains like bulgur or quinoa. These grains have low oxalates and more fibre.

  • Maintaining adequate hydration is especially important for those at risk of kidney stones.

  • Pair it with various vegetables and lean proteins. Also, eat foods low in oxalates for a healthy diet.

Understanding Oxalate Levels in Foods

Foods have different levels of oxalate. Oxalate is a natural compound found in many plant foods. Some foods have low amounts of oxalate, making them safer for people who need to be careful about oxalates. Oxalate-rich foods have higher levels and can be a problem for people who are prone to kidney stones.

Calcium Oxalate and Kidney Stones

Calcium oxalate stones are a common type of kidney stone. They form when oxalic acid combines with calcium in your urine. Eating too many oxalate-rich foods can increase the risk of developing these stones. To avoid this, it's important to eat calcium-rich foods and drink plenty of fluids to help flush out the oxalates.

Foods to Watch for Oxalate Content

Plant sources of oxalate vary widely. Some nutritious foods have high oxalate content. It isn't difficult to have an excessive intake of oxalate. There is a lot of kidney stone nutrition information out there, seek a nutrition expert if you need support in understanding kidney stone prevention.

People with a risk of kidney stones should limit these. Including a variety of low-oxalate and calcium-rich foods can help keep your diet balanced and healthy. For example, kale is a leafy green that is both low in oxalate and high in calcium. If you have a history of kidney stones, create a quick reference list of healthy foods that meet a kidney stone diet.

Healthy Choices for a Low-Oxalate Diet

If you need to follow a low-oxalate diet, it's important to pick foods wisely. Foods like certain grains are good choices because they have low oxalate levels. You can pair these with lean plant proteins and low-oxalate vegetables. Drinks like certain fruit juices can also fit into a low-oxalate diet.

Managing Kidney Stone Risk with Nutrition

To manage your stones you need to know what type of kidney stones you are prone to. You should seek medical advice before making a diet plan. To lower your kidney stone risk, you should watch your oxalate intake and drink lots of fluids.

Eating a diet that includes a mix of plant foods and avoiding oxalate-rich foods can help. It's important to keep your sodium intake low. High sodium intake increases the amount of calcium in the urine. Heep your urine diluted by drinking plenty of water to prevent stone formation.

Importance of Calcium-Rich Foods in Preventing Kidney Stones

Eating calcium-rich foods can help prevent calcium oxalate stones. When you eat enough calcium, it binds to oxalic acid in your stomach. This stops it from forming stones in your kidneys. Foods like fortified plant milks and certain vegetables are good sources of calcium and can lower your stone risk.

Making smart food choices can lower your stone risk. Eat low-oxalate foods, balance them with calcium-rich foods, and drink lots of water. Avoid eating too many high-oxalate foods. These simple changes can help keep your kidneys healthy and prevent stones.

Monitoring Amounts of Oxalate for Stone Prevention

To lower your risk of calcium oxalate stones, keep track of the amounts of oxalate in your food. Some foods are high-oxalate and can increase the risk of stones. Choose more low-oxalate foods and pair them with calcium-rich foods. This helps reduce oxalate absorption and keep your kidneys healthy.

The Role of Nutritious Foods in Kidney Health

Eating nutritious foods helps your whole body, including your kidneys. High-oxalate foods should be avoided. Foods that are low in oxalates and high in nutrients, like many fruits and vegetables, support kidney health and can prevent kidney stones. A balanced diet with lots of these foods is good for you.

Different Types of Kidney Stones

There are several types of kidney stones. The most common type of kidney stones are calcium oxalate stones. There are also uric acid stones, struvite stones, and cystine stones. Knowing the type of kidney stones you have helps doctors decide the best way to prevent more stones from forming.

Managing Stone Risk with Dietary Adjustments

You can manage your stone risk by changing your diet. If you have calcium oxalate stones, eat fewer high-oxalate foods. Eat more calcium-rich foods. Also, try to eat less salt and sugar, as they can make stones more likely. These small changes can help prevent new stones from forming.

Foods we eat every day have different oxalate levels. Some are high-oxalate and can increase the risk of calcium oxalate stones. To avoid stones, choose more low-oxalate foods or watch your portions of high-oxalate ones. This helps keep oxalate intake low and protects your kidneys.


Rice is a common staple food around the world. There are different types of rice, and each has different oxalate levels. White rice is low in oxalates, making it a good choice for people who need to limit oxalates. Brown rice has more fibre and nutrients but higher oxalate content. Eating cooked rice can be part of a nutritious and balanced diet, just be aware of oxalate.

White rice can play an important role in a balanced diet. It is a good choice if you want to reduce oxalate intake without giving up taste or variety in your meals. People who need to limit oxalates can eat white rice. Adding white rice to a balanced diet helps people follow their dietary restrictions. It also helps them enjoy the diet.

Are you thinking about pairing your rice with greens? Read Arugula Oxalates Rocket to find out which greens suit a low-oxalate diet. Thank you for reading.

Hopefully, in the future I will be able to support you more with some low oxalate recipes. In the meantime if you want low-oxalate recipes consider buying a cookbook on Amazon.


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