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Variability of Oxalate in Rice Varieties

Rice is a staple for many worldwide. It comes in different types, each with unique benefits and uses. White, brown, red, and black are popular choices. But what are their oxalate levels?

black rice grains

Oxalate Content in Different Types of Rice

The oxalate content in rice can vary depending on the type. Here’s a brief overview. It includes a table to show the differences in oxalate content among white, brown, red, and black rice.

White Rice

White rice is the most processed form, with the husk, bran, and germ removed. This process reduces its oxalate content. It makes white rice lower in oxalate than whole grains.

Brown Rice

Brown rice is a whole grain, with only the husk removed. It retains the bran and germ, making it higher in nutrients but also higher in oxalates than white rice.

Red Rice

Red rice, similar to brown rice, is a whole grain with a reddish husk. It contains antioxidants and nutrients but also has a moderate oxalate content.

Black Rice

Black rice, also known as forbidden rice, is dark in colour. It contains anthocyanin, making it unique. This rice is a whole grain, rich in nutrients. It has more oxalates than white rice. Despite that, it provides many health benefits.

Table Comparing Oxalate in Different Rice Varieties

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.

This table shows OHF oxalate levels in various rice types. White rice has the least oxalates, and black rice has the most.


Oxalate Content (mg per serving)

Serving Size

Oxalate Content (mg per 100 g)


Black rice, cooked 30 mins


1/2 cup



Brown rice, Variety, boiled


1/2 cup



Quinoa boiled 30 min


1/4 cup dry



Quinoa, cooked


1/2 cup, cooked



White rice, Variety, Boiled


1/2 cup



Wild rice, boiled


1/2 cup



Vegetables to Pair With Rice

To reduce the overall oxalate density of your meals you can pair rice with some of these vegetables:

  • Cucumbers

  • Cauliflower

  • Broccoli

  • Cabbage

  • Peas (green)

  • Red bell peppers

  • Lettuce

Benefits of Rice

There are many reasons to keep rice on the men

  1. Provides Quick Energy

  2. Supports Digestive Health

  3. Low in Sodium

  4. Cholesterol-Free

  5. Contains Essential Nutrients

  6. Gluten-Free Grain

  7. May Help Control Blood Sugar

  8. Versatile and Easy to Digest


When watching oxalate intake, rice type affects how much you eat. White rice has less oxalate, unlike brown, red, or black rice, which have more. It's crucial to balance oxalate and nutrition, especially for health concerns. If you're at risk for kidney stones, seek medical advice.


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