KetovoreSpring Rye
Moderate oxalateGrains
- Oxalate per serving · 1/2 cup dry
- ~14 mg
- Oxalate per 100 g
- 30 mg
LowModerateHighVery high
A serving of spring rye (~14 mg) sits mid-scale.
A typical serving of spring rye (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.
Spring Rye varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Aroostook RyeDanko RyeDiploid RyeForage RyeMerced RyeMultipurpose RyePetkus RyeRyeTetraploid RyeWinter Rye
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 spring rye?›
A typical serving of spring rye (1/2 cup dry) has about 14 mg of dietary oxalate, or 30 mg per 100 g — moderate on a low-oxalate diet.
Is spring rye high in oxalate?›
Spring Rye is moderate in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to spring rye?›
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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