Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 38 g | 197 mg | Avoid |
| 2 x 1/4 cup | 76 g | 394 mg | Avoid |
| ½ x 1/4 cup | 19 g | 98.5 mg | Caution |
🏷️ Tags
🔴 See all Nuts & Seeds rated Avoid for kidney stones →
⚖️ Compare this food: · vs Almond butter · vs Sunflower seed butter →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Flour if I have kidney stones?
Yeah, this one's in the red. 197 mg oxalate per 1/4 cup is way over the safe threshold. Flour is a food to avoid or eat very rarely. There are better options in the same category.
What's the oxalate content of Flour?
Quick math: 1/4 cup of Flour = 197 mg oxalate. 100g = 519 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Flour low or high oxalate?
High. At 197 mg per 1/4 cup, Flour is a high-oxalate food. Harvard's 2024 data puts this firmly in the avoid zone for stone formers.
What can I eat instead of Flour?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Flour. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Flour have?
Low sodium: 0 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.
Does boiling Flour reduce the oxalate?
Boil it. Drain it. That's the move. For Flour, boiling and discarding the cooking water removes about a third to half of the soluble oxalate. Don't reuse that water for anything.
Can I eat Flour if I pair it with dairy?
The calcium trick works: dietary calcium + oxalate in the same meal = some of the oxalate gets bound up and pooped out instead of absorbed. So yes, have dairy with Flour. Same meal timing matters.