What type of bread is low in oxalate? A comprehensive guide for your diet

January 4, 2026 •

4 min read

Did you know that oxalates are typically concentrated in the bran and germ of grains, meaning less processed bread often has lower levels? So, what type of bread is low in oxalate for those managing dietary restrictions, such as kidney stones?

Quick Summary

Refined white bread and certain corn or rice-based varieties are typically lower in oxalate. The key is to check ingredient lists for low-oxalate flours like white wheat, corn, or white rice flour and avoid high-oxalate additives.

Key Points

Refined is often lower: White and enriched wheat breads are typically lower in oxalate because the high-oxalate bran and germ are removed during processing.
Flour matters most: The type of flour used, such as white rice, corn, or white wheat flour, is the most important factor in determining a bread's oxalate content.
Read ingredient labels: Always check ingredient lists and avoid high-oxalate additives like almond flour, soy flour, or sesame seeds.
Portion control is key: Even lower-oxalate breads should be consumed in moderation, and portion sizes can significantly impact overall intake.
Not all gluten-free is low-oxalate: Be cautious with gluten-free breads, as some common ingredients like tapioca starch and almond flour are high in oxalate.
Look for specific flours: Focus on breads made with corn flour, white rice flour, or refined white wheat flour for the lowest oxalate levels.

Understanding Oxalate in Grains

Oxalates are naturally occurring compounds found in many plant foods, including grains. For individuals with a history of calcium oxalate kidney stones or other related health conditions, managing dietary oxalate intake is crucial. The oxalate content in bread is primarily determined by the type of flour used and whether the whole grain is included. The outer layers of a grain kernel, such as the bran and germ, contain the highest concentration of oxalates. This is the key reason why refined grains are generally lower in oxalate than whole grains.

When a whole grain is processed to create white or enriched flour, the bran and germ are removed, resulting in a significantly lower oxalate count in the final product. While whole grains offer many nutritional benefits like fiber, for those on a strict low-oxalate diet, this processing difference is a critical factor in bread choice. For example, standard white bread is consistently found to have a lower oxalate concentration than whole-wheat bread.

Best Low-Oxalate Bread Options

When searching for bread on a low-oxalate diet, focus on products made with refined flours or specific low-oxalate alternatives. Always read the ingredient list carefully, as sneaky high-oxalate additions can quickly alter a bread's suitability.

Breads made with refined wheat flour

Most commercially available white breads are made with enriched white wheat flour, a low-oxalate base. This includes simple sandwich loaves, buns, and even some bagels and English muffins, though portion size must be considered. Popular brands like Pepperidge Farm and Sara Lee offer simple white or whole-wheat options that are considered low oxalate, especially if made primarily with refined flour.

Breads featuring alternative low-oxalate flours

For those seeking alternatives to wheat or looking for different flavors, several other flours and starches are naturally low in oxalate. Many gluten-free breads use these ingredients as their base, but caution is advised, as not all gluten-free breads are low-oxalate. Look for products containing a high percentage of these low-oxalate flours:

White Rice Flour
Corn Flour or Cornstarch
Coconut Flour
Arrowroot Flour
Cassava Flour
Chickpea Flour
Barley (malted)

Low-Oxalate Flour Mixes and Homemade Bread

For those who prefer to bake, creating your own low-oxalate bread offers the most control over ingredients. Using low-oxalate flour blends or a base of white rice flour and cornstarch can yield good results. Many online recipes for gluten-free and low-oxalate breads incorporate these safe ingredients, often with additional fibers like psyllium husk powder. When baking, you can also use lower-oxalate additives like flaxseed and sunflower seeds in moderation.

The Gluten-Free Dilemma

While many gluten-free breads rely on low-oxalate starches, the category also includes many high-oxalate ingredients. It is essential to be a vigilant label reader when buying gluten-free bread. Common high-oxalate ingredients in gluten-free products include almond flour, buckwheat, and millet. Tapioca starch, while often used, can also be high in oxalate if it is a major ingredient. Always check the order of ingredients, as those listed first have the highest concentration.

Making an Informed Choice

Beyond just the main flour, other factors can influence the total oxalate load of bread. Additives like nuts, seeds, and certain fortified flours can all increase the oxalate content. When shopping, always read the nutrition label on the back, not just the marketing claims on the front. Terms like "multigrain" only mean more than one grain is used, not that they are whole grains, but they can signal a mix of higher and lower-oxalate grains. Portion size is also a significant factor, as a large slice of moderately low-oxalate bread can contain more oxalate than a small slice of a slightly higher-oxalate one.

Comparison of Common Breads


Bread Type	Typical Oxalate Level (per 100g)	Key Ingredients	Notes
Standard White Bread	Low (~20mg)	Enriched white wheat flour	A safe, low-oxalate option due to refined flour.
Cornbread	Low (~9mg)	Cornmeal	One of the lowest oxalate options available.
Whole-Wheat Bread	Medium to High	Whole wheat flour (bran and germ included)	Significantly higher in oxalate than refined white bread.
Oatmeal Bread	Low to Medium	Refined wheat flour, oats	Often low-oxalate, but depends on the type and processing of oats.
Sourdough Bread	Varies	Can be made with whole grain or white flour	Oxalate level varies significantly based on flour type.

Conclusion

Navigating the world of bread on a low-oxalate diet requires vigilance and attention to detail. While refined white bread is a safe baseline, the best choices come from understanding the ingredients. Focusing on breads made from low-oxalate flours like corn, white rice, and refined wheat is the most effective strategy. Always read ingredient lists carefully and be mindful of portion sizes to keep your oxalate intake in check. For those concerned about kidney stones, consulting with a doctor or a registered dietitian is always the best course of action to create a comprehensive dietary plan. A good resource for understanding a low-oxalate diet can be found at the National Institute of Diabetes and Digestive and Kidney Diseases website.(https://www.niddk.nih.gov/health-information/urologic-diseases/kidney-stones/eating-diet-nutrition)

Frequently Asked Questions

White bread is made from refined flour, where the bran and germ of the wheat grain are removed. Oxalates are highly concentrated in these parts, so their removal results in a lower-oxalate product.

No, many common gluten-free flours like almond, tapioca, and buckwheat are high in oxalate. It is crucial to check the ingredient list for specific flours and starches like white rice or corn flour.

Yes, for certain ingredients, cooking methods like boiling can help reduce oxalate content. For instance, boiling high-oxalate greens leaches oxalates into the water.

Good low-oxalate flour options include white rice flour, corn flour, coconut flour, and arrowroot flour. Always verify the specific brand and mix, as contents can vary.

The amount depends on your individual dietary plan and the specific bread's oxalate level. Portion control is very important, so it is best to consult with a doctor or dietitian.

Not necessarily. While some processing can affect oxalate levels, many sprouted whole grains still retain the high-oxalate bran and germ. Malted barley is an exception.

Yes, many store-bought breads, particularly standard white and enriched wheat varieties, are low in oxalate. You should always read the ingredient list to confirm what flours and seeds are used.