Is Brown Rice Low in Oxalates? What You Need to Know

November 19, 2025 •

3 min read

While brown rice is often celebrated for its health benefits, including higher fiber and nutrient content, its oxalate levels are a key consideration for those following a low-oxalate diet. Research indicates that brown rice contains more oxalates than its refined counterpart, white rice, though it is typically classified as a moderate-oxalate food.

Quick Summary

Brown rice has moderate oxalate content, higher than white rice, due to its nutrient-rich bran layer. For those on a low-oxalate diet, moderate intake is acceptable, but preparation methods can further reduce levels.

Key Points

Moderate Oxalate Content: Brown rice is not low in oxalates but is typically classified as a moderate-oxalate food due to its bran and germ layers.
White Rice is Lower: Refined white rice has a lower oxalate content because the milling process removes the high-oxalate bran layer.
Nutritional Trade-off: The lower oxalate level in white rice comes with fewer nutrients, fiber, and minerals compared to brown rice.
Preparation Matters: Soaking and boiling brown rice and discarding the water can significantly reduce its oxalate content.
Balance is Key: For most people, brown rice can be part of a healthy, balanced diet. Those with kidney stone issues should consume it in moderation.
Medical Advice: Always consult a healthcare provider for personalized dietary advice, especially if you have a medical history of kidney stones.

Understanding Oxalates in Food

Oxalates, or oxalic acid, are naturally occurring compounds found in many plant-based foods, including grains, leafy greens, nuts, and vegetables. When consumed, oxalates can bind with minerals like calcium, forming calcium oxalate crystals. In most people, these are harmlessly excreted by the body. However, for individuals prone to forming calcium oxalate kidney stones, or those with certain medical conditions, a high intake of dietary oxalates can be problematic. A low-oxalate diet is sometimes recommended to manage these issues, which typically restricts intake to 40-50 milligrams per day.

The Oxalate Content of Brown Rice

In general, brown rice is considered a moderate-oxalate food. Its oxalate content is higher than white rice because the compound is concentrated in the bran and germ—the very parts that are removed during the refining process to produce white rice. One cup of cooked brown rice can contain between 12 to 24 mg of oxalate, depending on the source of the data, which places it within the moderate range. This makes it a food that can be included in a low-oxalate diet, but in moderation, unlike high-oxalate foods such as spinach, almonds, and rhubarb.

How Does Brown Rice Compare to White Rice?

For individuals focused solely on minimizing oxalate intake, white rice is the clear winner. The milling and polishing process removes the outer layers, and with them, the majority of the oxalates. A half-cup serving of cooked white rice contains significantly less oxalate, often around 2 mg. However, this difference comes at a nutritional cost. White rice is stripped of much of its fiber, vitamins, and minerals, making brown rice a nutritionally superior whole grain for those without oxalate sensitivity. Choosing between the two often involves balancing nutritional benefits against oxalate content.

Can You Reduce Oxalates in Brown Rice?

Fortunately, for those who want the nutritional benefits of brown rice while minimizing oxalates, preparation can make a difference. The most effective method is boiling. Soaking the rice first and then boiling it in a large volume of water, which is then discarded, can help leach out some of the soluble oxalates.

Soaking: Soaking brown rice for several hours or overnight before cooking can help reduce its oxalate content. Be sure to discard the soaking water.
Boiling: Boiling is more effective than steaming or roasting for reducing oxalates.
Pairing with Calcium: Consuming a calcium-rich food alongside brown rice can help, as calcium binds to oxalates in the gut, preventing their absorption.

Navigating Your Diet with Oxalate-Containing Foods

For most people, a balanced diet including moderate-oxalate foods like brown rice is healthy. The key is balance and variety, not elimination. However, if you are at high risk for kidney stones, it is crucial to consult a healthcare professional, like a registered dietitian, before making significant dietary changes. They can help you develop a meal plan that manages oxalate intake while ensuring you get all necessary nutrients.

Comparison Table: Brown Rice vs. White Rice


Feature	Brown Rice	White Rice
Oxalate Content	Moderate (12-24 mg per cup)	Low (approx. 2-6 mg per cup)
Nutrients	Higher in fiber, magnesium, manganese, selenium, and B vitamins	Lower in fiber and most minerals; often fortified
Whole Grain Status	Yes, contains bran, germ, and endosperm	No, bran and germ removed
Preparation to Reduce Oxalates	Can be effectively reduced by soaking and boiling	No special preparation needed for oxalate reduction
Dietary Suitability	Generally suitable for moderate intake on a low-oxalate diet	Excellent choice for strict low-oxalate diets

Conclusion

In summary, while brown rice is not technically a 'low' oxalate food like white rice, it falls into the moderate-oxalate category and can be part of a healthy diet for most individuals. For those with oxalate sensitivity or a history of kidney stones, including brown rice in moderation and using preparation methods like soaking and boiling can help minimize intake. It is important to weigh the higher oxalate content against the significant nutritional advantages, such as increased fiber, vitamins, and minerals, when making your dietary choices. Always consult with a healthcare provider for personalized advice, especially regarding dietary restrictions for medical conditions. For further reading on dietary strategies for kidney stone prevention, the National Kidney Foundation is an excellent resource.

[Link: National Kidney Foundation https://www.kidney.org/kidney-topics/potassium-your-ckd-diet]

Frequently Asked Questions

No, brown rice contains naturally occurring oxalates, though it is considered a moderate-oxalate food rather than a high-oxalate one.

For a strict low-oxalate diet, white rice is the better choice because the refining process removes the high-oxalate bran and germ.

The oxalate content varies, but a cup of cooked brown rice generally falls in the moderate range, with amounts reported between 12 to 24 mg.

Yes, soaking brown rice before cooking and then boiling it in fresh water, which is discarded, can help reduce its oxalate levels.

Yes, consuming calcium-rich foods with brown rice can help reduce oxalate absorption by allowing the calcium to bind with the oxalate in the digestive tract.

No, while brown rice contains oxalates, it is not a major concern for most people. Kidney stones are often caused by a combination of genetic and dietary factors, with high-oxalate foods like spinach and nuts having a larger impact.

Brown rice is more nutrient-dense, with higher levels of fiber, vitamins, and minerals. For most people, the overall nutritional benefits outweigh the moderate oxalate levels.