How Much Oxalate Is in Buckwheat Flour?
mg oxalate
per serving
Serving: 1/4 cup (30 g)
Verdict: 🟡 Caution
Per 100g: 280 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Buckwheat Flour falls in the Caution band (🟡) at 84 mg oxalate per serving. Not off-limits, but not free — moderate portions, a few times a week at most, and preferably with dairy or another calcium source at the same meal.
Putting Buckwheat Flour in context: it lands well above the category average of 14 mg. In the database, 84% of grains & pasta (170 of 201) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical grains & pasta here averages 14 mg oxalate per serving, so Buckwheat Flour runs 505% above that baseline. That places it on the higher end for oxalate in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all grains & pasta rated Caution for a full side-by-side.
Why does oxalate per 100g matter?
Per-100g values put every food on the same scale, which is handy when serving sizes differ a lot between foods — or when your portion doesn't match the standard serving. It lets you compare apples to apples on oxalate density. For Buckwheat Flour, the measured oxalate value is 84 mg per 1/4 cup (Caution).
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For Buckwheat Flour, the measured oxalate value is 84 mg per 1/4 cup (Caution).
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. Applied to Buckwheat Flour: 84 mg oxalate per 1/4 cup — Caution per Harvard (2024).