Low-Oxalate Alternatives to Flour
mg oxalate
per serving
Serving: 1/4 cup (38 g)
Verdict: 🔴 Avoid
Per 100g: 519 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Flour is rated Avoid (🔴). At 197 mg oxalate per serving, Flour exceeds the 100 mg threshold. Kidney stone patients should limit or avoid this food. If you do eat it, keep portions very small, pair it with calcium, and drink extra water. Check the full food page for safer alternatives.
Among nuts & seeds, Flour sits well above the category average of 36 mg. For context, 29 out of 51 nuts & seeds (56%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average nuts & seeds in our database has 36 mg oxalate per serving — which means Flour is 454% above the category norm. Within its specific category, Flour ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all nuts & seeds rated Avoid to compare within the same verdict level.
Can I still eat this food occasionally?
Occasional consumption is different from daily eating. If the oxalate is high, limit it to once every week or two, in small portions, paired with calcium. For daily eating, stick with the alternatives listed above.
Will boiling make this food safe?
Boiling can reduce soluble oxalate by 30-50%, but starting from a high baseline, it may still stay in elevated territory. Check the cooking-specific page for this food for exact numbers after boiling.
What if I really like this food?
You don't have to eliminate it entirely. Use a half portion, eat it less frequently (once every 1-2 weeks), and pair it with calcium-rich foods. The goal is reducing total daily oxalate, not zero oxalate.