How to Remove Oxalates from Rice Using Simple Cooking Methods

November 16, 2025 •

4 min read

White rice is naturally low in oxalates, but for those who prefer brown rice or want to reduce their overall oxalate load, cooking techniques can make a difference. Discover simple and effective methods to remove oxalates from rice, including proper soaking and boiling techniques.

Quick Summary

Cooking methods like soaking and boiling are effective for reducing soluble oxalate content in rice. Oxalates are leached into water during these processes, and discarding the water significantly lowers the grain's final oxalate levels.

Key Points

Boil for Best Results: Boiling rice in a large amount of water and then draining it is the most effective way to remove soluble oxalates.
Soaking is Key: Soaking rice, especially brown rice, for several hours or overnight before cooking helps initiate the leaching process.
Discard the Water: Always discard the soaking and cooking water, as it contains the oxalates that have been leached from the rice.
White vs. Brown Rice: Brown rice has moderate oxalate levels, while white rice is naturally low, so preparation is more critical for brown varieties.
Combine Methods: For maximum oxalate reduction, first soak the rice and then cook it by boiling in a fresh, large volume of water.
Pair with Calcium: Complementing a meal with a calcium-rich food can help bind oxalates in the gut and prevent absorption.

What are Oxalates and Why Reduce Them?

Oxalates, also known as oxalic acid, are naturally occurring compounds found in many plants, including grains, nuts, and vegetables. While they are generally harmless for most people, they can bind to minerals like calcium and iron, potentially inhibiting their absorption. For individuals prone to forming calcium oxalate kidney stones, reducing dietary oxalate intake is often recommended by healthcare professionals. Though white rice is considered low in oxalates, brown rice contains moderate levels, and simple preparation steps can help minimize these compounds.

The Power of Proper Preparation

The most effective strategies for reducing oxalates in rice involve water-based cooking methods. The soluble oxalates present in the grain leach out into the cooking liquid. By discarding this liquid, you discard the majority of the soluble oxalates that have been removed. This approach is more effective than dry cooking methods like steaming or baking, where the oxalates remain trapped within the food.

Method 1: The Soaking Technique

Soaking is the crucial first step, particularly for brown rice. The process softens the grain and allows water-soluble oxalates to begin leaching out before cooking even begins.

Rinsing: Before soaking, rinse the rice thoroughly under running water. This removes surface starches and some initial soluble compounds.
Soaking Time: Place the rinsed rice in a bowl and cover it with fresh, clean water. For optimal results, soak brown rice for a minimum of 8 hours or overnight. This prolonged contact with water maximizes the leaching effect. For white rice, soaking is less critical due to its already low oxalate content, but a shorter soak of 30 minutes can still be beneficial.
Discard the Soaking Water: This is a vital step. Never use the soaking water for cooking. This liquid now contains a high concentration of the oxalates that have been drawn out from the rice.

Method 2: The Boiling and Draining Method

Boiling is the most powerful method for removing oxalates from food, and it works very effectively for rice. This method is also sometimes referred to as the 'pasta method' of cooking rice.

Use Plenty of Water: Instead of the typical 1:2 ratio, use a large volume of water—similar to how you would boil pasta. A ratio of 1:6 (one part rice to six parts water) is a good starting point.
Bring to a Boil: Add the pre-soaked and rinsed rice to a pot of boiling water.
Boil and Cook: Allow the rice to cook until it is tender. The extended cooking time in excess water further pulls soluble oxalates from the grain.
Discard the Cooking Water: Just like with the soaking water, drain the rice thoroughly using a colander and discard the cooking liquid. This liquid will be rich in the leached oxalates and should not be consumed.

Combining Soaking and Boiling for Maximum Reduction

For individuals on a very low-oxalate diet, combining both soaking and boiling is the most effective approach. The initial soaking step primes the rice, and the subsequent boiling in a large volume of water ensures maximum oxalate removal.

Step-by-Step Instructions:

Measure and rinse your rice thoroughly.
Soak the rice overnight in a bowl of fresh water. Use a ratio of at least 1:3.
In the morning, discard the soaking water and rinse the rice again.
Bring a large pot of fresh water to a rolling boil (at least 6 cups of water for every 1 cup of rice).
Add the rinsed, soaked rice to the boiling water.
Cook until the rice is tender, then drain through a fine-mesh strainer or colander.
Serve the rice immediately or store it in a container.

Comparison of Oxalate Reduction Methods

To help you decide which method is best for your needs, here is a comparison table outlining the effectiveness and process for each technique.


Method	Effectiveness for Oxalate Reduction	Time Investment	Ease of Process	Best For
Simple Rinsing	Low to Moderate	Minimal	Very Easy	General cooking where minor reduction is sufficient.
Soaking Only	Moderate	Overnight	Easy, requires planning	Boosting reduction for brown rice with minimal effort.
Boiling Only	High	Standard cooking time	Moderate, uses more water	Quick, significant reduction when time is a factor.
Soaking + Boiling	Very High (Maximum)	Longest, requires planning	Moderate, two-step process	Strict low-oxalate diets where maximum reduction is necessary.

Conclusion

While rice is not a primary contributor to high-oxalate diets like spinach or almonds, implementing proper cooking methods can further reduce its oxalate content, especially for higher-oxalate brown rice varieties. Soaking and boiling are the most effective strategies for leaching these compounds into the water, which is then discarded. For those following a low-oxalate dietary plan, combining these methods offers the most significant reduction. Always consult with a healthcare provider or a registered dietitian before making significant dietary changes, particularly if managing a medical condition like kidney stones. You can find additional resources and dietary information from reputable sources like the National Kidney Foundation, which provides guidance on stone prevention diets. National Kidney Foundation: Kidney Stone Diet Plan and Prevention.

Frequently Asked Questions

No, white rice is considered a low-oxalate food and is generally safe for people on low-oxalate diets. The bran is removed during processing, which reduces its oxalate content compared to brown rice.

Simple rinsing is a good practice for removing surface starches and dirt, but it is not as effective as soaking or boiling for significantly reducing oxalates. It can be a beneficial first step before a longer soak.

Oxalates are water-soluble. When you boil rice in a large volume of water, the oxalates leach out into the water. By draining the water, you remove these compounds from the final cooked product.

No, you should always discard the soaking water. The entire point of soaking is to draw oxalates out of the rice and into the water. Reusing this water would mean consuming the very compounds you intended to remove.

Brown rice has moderate oxalate levels, but this varies depending on the specific cultivar and growing conditions. The soaking and boiling methods are especially useful for brown rice to mitigate these concerns.

Yes, water-based cooking can lead to a loss of some water-soluble vitamins and minerals. However, for those on a low-oxalate diet, the benefit of reducing antinutrients is prioritized over minor nutrient losses from this specific food item.

Pressure cooking with sufficient water and then draining can help reduce oxalates. However, boiling in a larger volume of water and discarding that water is often considered a more effective method specifically for removing soluble compounds.