Is rice high in oxalates?

Oxalates status

Safe

Find out whether rice is high or low in oxalates, see its exact rating, and check its FODMAP, salicylate, oxalate and diet compatibility all in one place.

Related checkers

Compare rice across criteria

HistamineSafe Histamine LiberatorsSafe FODMAPsFit FructansSafe GOSSafe FructoseSafe

Sensitivity notes

Why oxalates food checker matters

Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.

Stay well-hydrated to help prevent oxalate crystal formation
Pair high-oxalate foods with calcium-rich foods to bind oxalates
Cooking and boiling can reduce oxalate content in some foods

Triggers

HistamineSafe

Histamine LiberatorsSafe

FODMAPsSafe

FructansSafe

GOSSafe

FructoseSafe

PolyolsSafe

GlutenSafe

LactoseSafe

Dairy ProteinsSafe

NightshadesSafe

SalicylatesSafe

OxalatesSafe

NickelSafe

SulfitesSafe

NitritesSafe

GlutamatesSafe

TyramineSafe

CaffeineSafe

LectinSafe

Low FermentationSafe

Diets

GlutenFit

InflammationAvoid

VeganFit

VegetarianFit

Paleo AIPAvoid

MediterraneanFit

DASH DietFit

EoE CompatibleFit

FODMAPsFit

Low FermentationFit

Priority ingredient notes

Serving size, prep, and portion notes for rice

Rice is the cleanest staple in our database. It grades A for gluten, A for every FODMAP subtype including fructans and polyols, A for histamine and histamine liberation, and A for salicylates, oxalates, nickel, lectins, sulfites, free glutamates and nightshades. That clean sweep is why plain rice is the starch nearly every elimination protocol builds from, and why the answer to "is rice low FODMAP" is a flat yes at normal portions. The only marks against it are a B for anti inflammatory and a B for AIP, both about refined starch rather than trigger chemistry. If rice sits badly with you, the thing to interrogate is what shared the pan: fried rice, pilaf, risotto and takeaway rice almost always arrive with onion, garlic, stock or soy sauce.

Watch for

The grain is rarely the problem, the seasoning is. Onion, garlic, bouillon and soy sauce ride along in most restaurant rice dishes and each has a much harsher grade than the rice. / Cooked rice left at room temperature is a genuine food safety risk, since Bacillus cereus spores survive cooking and multiply as the rice cools. Chill leftovers quickly and reheat once. Sudden violent reactions blamed on rice are usually this. / Rice takes up more inorganic arsenic from soil and water than other grains, and it concentrates in the bran, so brown rice averages higher than white. Rinsing and cooking in plenty of water you then drain reduces it, and rotating grains matters more than dropping rice. / Graded B rather than S for anti inflammatory: refined white rice is a fast releasing starch, which is a blood sugar and dietary pattern note rather than a sensitivity trigger / These grades cover plain cooked rice. Rice milk, rice cereals and flavored rice packets are separate products with their own added ingredients.

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