Is quinoa high in oxalate?
Yes. Very high, 79 mg per 1/4 cup dry (about 3/4 cup cooked)
One study at 79 mg, 43 g serving
Lower-oxalate swap: White rice, grade A, about 1.4 mg per 1/4 cup dry (about 3/4 cup cooked).
Quinoa is high in oxalate: about 79 mg per 1/4 cup dry (about 3/4 cup cooked), which is 158% of the 50 mg a day many stone clinics aim for, or 79% of the 100 mg others allow.
If your doctor has put you on a low-oxalate diet, eat it with something high in calcium, like milk, yogurt or cheese. Calcium in the same meal binds oxalate in the gut, so less of it reaches your urine. How much calcium, and what if you don't eat dairy.
50 or 100 mg a day: which target is yours
Where this number comes from
Each row is one published measurement, converted to a 43 g serving (1/4 cup dry (about 3/4 cup cooked)). The grade and the range use the rows prepared the way the serving is eaten, and take the middle. How the grades work.
| Per serving | Per 100 g | Preparation | Source |
|---|---|---|---|
| 79 mg | 184 mg | seeds ("nuts"), dry | Siener R, 2021 |
By Oliver Silen · Data checked November 2, 2026 · Not medical advice