“Is Oatmeal High in Oxalates? Unveiling the Truth about this Breakfast Staple”

By bobbreich@gmail.com •  Updated: 11/17/23 •  4 min read

Is Oatmeal High in Oxalates? Unveiling the Truth about this Breakfast Staple


Oatmeal has long been a popular breakfast choice for many people. It is not only delicious but also known for its numerous health benefits. However, recent controversies have emerged regarding the levels of oxalates in oatmeal and whether it can be detrimental to our health. In this blog post, we will delve into the truth behind oatmeal’s oxalate content and shed light on this topic.

What are Oxalates?

Oxalates are naturally occurring compounds found in many foods we consume daily. They play a vital role in the human body by binding with calcium to form crystals that can be excreted through urine or stool. However, excessive consumption of oxalates can lead to various health issues.

The Benefits of Oatmeal

Before we explore oatmeal’s oxalate content, let’s first highlight the nutritional value and benefits of this breakfast staple. Oatmeal is rich in fiber, vitamins, and minerals that contribute to a healthy diet. Its high fiber content aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness.

Additionally, oatmeal contains essential nutrients such as manganese, phosphorus, magnesium, zinc, and B vitamins. These nutrients are essential for overall health and well-being.

Debunking the Myth: Is Oatmeal High in Oxalates?

Now let’s uncover the truth about oatmeal’s oxalate content. Contrary to popular belief, oatmeal actually contains low levels of oxalates compared to other common foods known for their high oxalate content such as spinach or rhubarb.

Scientific studies have shown that cooked oats contain around 1-2 milligrams of soluble oxalate per gram of dry weight. This level falls within an acceptable range and is unlikely to cause any adverse health effects for the majority of individuals.

Potential Risks for Certain Individuals

While oatmeal’s oxalate content is relatively low, there are certain individuals who may be at a higher risk for kidney stones or other health issues related to high oxalate intake. People who have a history of kidney stones, calcium oxalate sensitivity, or oxalate-related disorders should consult with their healthcare provider before consuming large amounts of high-oxalate foods.

It’s important to note that dietary oxalates alone do not cause kidney stones. Factors such as inadequate fluid intake, genetics, and other dietary factors also play a role. Therefore, it’s essential to take a holistic approach to managing and preventing kidney stones.

Moderation is Key

As with any food, moderation is key when it comes to oatmeal consumption. For individuals concerned about their oxalate intake, it is advisable to consume oatmeal in moderation and ensure they maintain a well-balanced diet that includes other sources of nutrients.

Tips on Incorporating Oatmeal Without Exceeding Recommended Oxalate Limits

To enjoy the benefits of oatmeal without exceeding recommended oxalate limits, consider incorporating these tips:

1. Alternate your breakfast choices: Instead of having oatmeal every day, mix things up by trying different breakfast options like eggs with vegetables or whole grain toast with avocado.

2. Balance your meals: Pair your oatmeal with fruits that are lower in oxalates such as berries or apples. This helps dilute the overall concentration of oxalates in your meal.

3. Cook it right: Cooking oats slightly longer can potentially reduce their soluble oxalate content. Soaking oats overnight before cooking may also help break down some of the compounds responsible for higher oxalate levels.

Delicious Alternatives

If you’re looking for alternatives to oatmeal due to concerns about its oxalate content, there are plenty of options available:

1. Buckwheat pancakes: Swap out your oatmeal for delicious whole grain buckwheat pancakes, which are naturally gluten-free and low in oxalates.

2. Chia seed pudding: This healthy and versatile breakfast option can be made by combining chia seeds with your choice of milk and toppings like berries or nuts.

3. Quinoa porridge: Quinoa is a complete protein and a great alternative to oatmeal. It can be cooked with your favorite milk and topped with fruits for added flavor.


In conclusion, while oatmeal does contain oxalates, the levels are relatively low compared to other high-oxalate foods. For the majority of individuals, consuming oatmeal in moderation as part of a balanced diet should not pose any significant health risks.

However, it is crucial to consider individual health needs and consult with healthcare providers if there are concerns about kidney stones or other oxalate-related issues. By making informed decisions based on personal circumstances and incorporating moderation into our diet choices, we can continue to enjoy the benefits of this beloved breakfast staple without worry.