KetovoreAncient Emmer
Moderate oxalateGrains
- Oxalate per serving · 1/2 cup dry
- ~14 mg
- Oxalate per 100 g
- 30 mg
LowModerateHighVery high
A serving of ancient emmer (~14 mg) sits mid-scale.
A typical serving of ancient emmer (1/2 cup dry) carries about 14 mg of dietary oxalate, or 30 mg per 100 g — moderate on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Ancient Emmer varieties
9 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Black EmmerDomesticated EmmerEmmerEthiopian EmmerFarro Medio EmmerItalian EmmerRed EmmerWhite EmmerWild Emmer
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in ancient emmer?›
A typical serving of ancient emmer (1/2 cup dry) has about 14 mg of dietary oxalate, or 30 mg per 100 g — moderate on a low-oxalate diet.
Is ancient emmer high in oxalate?›
Ancient Emmer is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to ancient emmer?›
Lower-oxalate options include popcorn (~0 mg), arborio rice (~2 mg), cornflakes (~3 mg), white rice (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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