KetovoreQuinoa
High oxalateGrains
- Oxalate per serving · 1 cup cooked
- ~37 mg
- Oxalate per 100 g
- 20 mg
LowModerateHighVery high
A serving of quinoa (~37 mg) sits in the upper range.
A typical serving of quinoa (1 cup cooked) carries about 37 mg of dietary oxalate, or 20 mg per 100 g — high 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.
Quinoa varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Black QuinoaFaro QuinoaIllimani QuinoaPasankalla QuinoaReal QuinoaRed QuinoaRoyal QuinoaSalcedo QuinoaTiticaca QuinoaWhite Quinoa
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 quinoa?›
A typical serving of quinoa (1 cup cooked) has about 37 mg of dietary oxalate, or 20 mg per 100 g — high on a low-oxalate diet.
Is quinoa high in oxalate?›
Yes — quinoa is high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.
What are lower-oxalate alternatives to quinoa?›
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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