I didn't include most grains or starches in my original post about oxalate levels of foods, as I don't tend to eat them (I follow essentially a low oxalate paleo type diet). However, a number of other people have asked about this so I thought I'd pass along the numbers. This information is taken from the main spreadsheet in the files section of the Trying_Low_Oxalates yahoo group. I highly recommend that anyone who really wants to know about oxalates and to reduce their load in the diet should join the group and get access to this document. It is based on the most up-to-date information available. Be aware that almost all the information that you find online is outdated and often very, very wrong. This list only includes GF grains and no soy products.
This is the total oxalate per serving info in mg per 1/2 cup unless otherwise noted. Some of the info may seem confusing (such as the two entries for cooked quinoa) but that is how it was in the original document, so I included it. Oxalate content will vary sometimes depending on where it was grown, and many other factors, so this is always a bit of an approximation anyway.
Cooked Grains
Corn tortilla 2.5 per 1 medium tortilla Canned White Hominy 6.1mg per 1/2 cup Tinkyada Brown Rice Elbow Mac (cooked 17 min) 4.7. Deronda demonstrates how to boil CORN ON THE COB in 15 minutes!! Simply, easy, and perfect CORN ON THE COB every time!! Depression simulator mac os. Serve with grilled/cooked chicken, st. Step One: Warm the grill to a medium heat. Minibeasts mac os. Place the corn on the cob with the husks directly on the grill grate. You can fill the grill gate with corn on the cob but leave a little space between the cobs of corn so that the heat can circulate and so that you will be able to turn the cobs as they cook.
Sweet Corn,. fresh 0.7
White Rice range from 0.9 to 3.2
Arboria Rice 3.1
Millet Grain (soaked overnight, drained and rinsed, boiled 30 min) 4.7
Millet Grain (boiled 30 min) 6.1
Brown Rice 6.4
Brown Jasmine Rice 8.8
Brown Basmati Rice 11.2
Lundberg Quick Wild Rice (boiled for 20 min) 14.2
Wild Rice Blend 15.3
Corn Grits 17.3
Quinoa Grain (boiled 30 min) 40
Quinoa (cooked) 54.9
Teff Whole Grain 63.2
Buckwheat 113
Amaranth Grain 146
Flours and Baking
Guar gum 1.15mg per T
Rice Starch 2.7 per 50 grams
Green Bean Starch Flour 2.8
Potato Starch (Bob's Red Mill) 2.8
Fermented Corn Flour 2.9
Water Chestnut Flour 3.6
Black-eyed Pea Flour 3.8
Coconut Flour 4.4
Potato Starch (un-named brand) 5.4
Pumpkin Seed Flour 5.5
Flaxseed Meal 6.6
Cornstarch 8.3
Green Pea Flour 8.3
Garbanzo Bean Flour (Chickpea) 8.6
Wild Rice Flour 10.3
Sweet Rice Flour (Mochi) 10.4
Lupin Flour 12.2
Pumpkin Flour (Barry Farm) 13.6
GarFava Flour (Bob's Red Mill) 15.2
Fava Bean Flour 16.6
Yellow Pea Flour (American Spice Co.) 16.8
Tapioca Flour (Bob's Red Mill) 19
Millet Flour 20.2
Sorghum Flour 20.3
Mung Bean Flour 20.7
Chestnut Flour 21.5
Corn Meal Flour 21.6 to 26.6 depending on brand
White Rice Flour 22.5
Brown Rice Flour 23
Tapioca Starch (Let's Do Organic) 24.1
Corn Meal 28.9
Pecan Meal 30.3
Cornstarch 8.3
Green Pea Flour 8.3
Garbanzo Bean Flour (Chickpea) 8.6
Wild Rice Flour 10.3
Sweet Rice Flour (Mochi) 10.4
Lupin Flour 12.2
Pumpkin Flour (Barry Farm) 13.6
GarFava Flour (Bob's Red Mill) 15.2
Fava Bean Flour 16.6
Yellow Pea Flour (American Spice Co.) 16.8
Tapioca Flour (Bob's Red Mill) 19
Millet Flour 20.2
Sorghum Flour 20.3
Mung Bean Flour 20.7
Chestnut Flour 21.5
Corn Meal Flour 21.6 to 26.6 depending on brand
White Rice Flour 22.5
Brown Rice Flour 23
Tapioca Starch (Let's Do Organic) 24.1
Corn Meal 28.9
Pecan Meal 30.3
Flaxseed Meal 6.6
Cornstarch 8.3
Green Pea Flour 8.3
Garbanzo Bean Flour (Chickpea) 8.6
Wild Rice Flour 10.3
Sweet Rice Flour (Mochi) 10.4
Lupin Flour 12.2
Pumpkin Flour (Barry Farm) 13.6
GarFava Flour (Bob's Red Mill) 15.2
Fava Bean Flour 16.6
Yellow Pea Flour (American Spice Co.) 16.8
Tapioca Flour (Bob's Red Mill) 19
Millet Flour 20.2
Sorghum Flour 20.3
Mung Bean Flour 20.7
Chestnut Flour 21.5
Corn Meal Flour 21.6 to 26.6 depending on brand
White Rice Flour 22.5
Brown Rice Flour 23
Tapioca Starch (Let's Do Organic) 24.1
Corn Meal 28.9
Pecan Meal 30.3
Arrowroot Flour 34.7
Quinoa Flour 140mg per 100 grams
Amaranth Flour 76-147 depending on brand
Potato Flour 88.6
Rice Bran 101
Ivory Teff Flour 131
White Bean Flour 141
Brown Teff Flour 151
Buckwheat Flour 168
Almond Meal (Trader Joe's) 394
Packaged Foods (Bread, Cereal and Noodle Products)
Cellophane Noodles (boiled 5 min) 0.7
Ivory Teff Wrap (LaTortilla Factory) 41.5 mg per wrap
Tapioca Rice hamburger bun (Kinnikinnick) 8.3 mg (no info on serving size)
Udi's White Sandwich Bread 14.3mg for 2 slices
Gorilla Munch (EnviroKids) 5.7mg per cup
Nutty Rice Cereal 13.8mg per 3/4 cup
Gluten-Free oats 20.8
Millet Cereal (Arrowhead Mills) 44.7mg per 1/2 cup
Canned White Hominy 6.1mg per 1/2 cup
Tinkyada Brown Rice Elbow Mac (cooked 17 min) 4.7
Kuzu and Sweet Potato Pasta (Eden Foods, cooked for 20 min) 4.8
Quinoa Elbows Pasta (Ancient harvest) 12.8
Quinoa Spaghetti (Ancient Harvest) 4.6
Tapioca Shreds (Pasta, boiled 5 min) 4.6
Cornstarch 8.3
Green Pea Flour 8.3
Garbanzo Bean Flour (Chickpea) 8.6
Wild Rice Flour 10.3
Sweet Rice Flour (Mochi) 10.4
Lupin Flour 12.2
Pumpkin Flour (Barry Farm) 13.6
GarFava Flour (Bob's Red Mill) 15.2
Fava Bean Flour 16.6
Yellow Pea Flour (American Spice Co.) 16.8
Tapioca Flour (Bob's Red Mill) 19
Millet Flour 20.2
Sorghum Flour 20.3
Mung Bean Flour 20.7
Chestnut Flour 21.5
Corn Meal Flour 21.6 to 26.6 depending on brand
White Rice Flour 22.5
Brown Rice Flour 23
Tapioca Starch (Let's Do Organic) 24.1
Corn Meal 28.9
Pecan Meal 30.3
Arrowroot Flour 34.7
Quinoa Flour 140mg per 100 grams
Amaranth Flour 76-147 depending on brand
Potato Flour 88.6
Rice Bran 101
Ivory Teff Flour 131
White Bean Flour 141
Brown Teff Flour 151
Buckwheat Flour 168
Almond Meal (Trader Joe's) 394
Packaged Foods (Bread, Cereal and Noodle Products)
Cellophane Noodles (boiled 5 min) 0.7
Ivory Teff Wrap (LaTortilla Factory) 41.5 mg per wrap
Tapioca Rice hamburger bun (Kinnikinnick) 8.3 mg (no info on serving size)
Udi's White Sandwich Bread 14.3mg for 2 slices
Gorilla Munch (EnviroKids) 5.7mg per cup
Nutty Rice Cereal 13.8mg per 3/4 cup
Gluten-Free oats 20.8
Millet Cereal (Arrowhead Mills) 44.7mg per 1/2 cup
Boiled Corn Mac Os Catalina
Corn tortilla 2.5 per 1 medium tortillaCanned White Hominy 6.1mg per 1/2 cup
Tinkyada Brown Rice Elbow Mac (cooked 17 min) 4.7
Kuzu and Sweet Potato Pasta (Eden Foods, cooked for 20 min) 4.8
Quinoa Elbows Pasta (Ancient harvest) 12.8
Quinoa Spaghetti (Ancient Harvest) 4.6
Boiled Corn Mac Os Sierra
Rice Mac and Cheese (Annie's Homegrown) 4.7 per 2.5 ozBoiled Corn Mac Os X
Tapioca Shreds (Pasta, boiled 5 min) 4.6
