How Much Oxalate Is in Chickpea Flour?
mg oxalate
per serving
Serving: 1/4 cup (23 g)
Verdict: 🟢 Safe
Per 100g: 10 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Chickpea Flour earns a Safe rating (🟢) at 2 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Chickpea Flour poses no special concern.
Putting Chickpea Flour in context: it lands well below the category average of 20 mg. In the database, 73% of legumes (44 of 60) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical legumes here averages 20 mg oxalate per serving, so Chickpea Flour runs 90% below that baseline. That places it among the lower-oxalate options 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 legumes rated Safe for a full side-by-side.
Why does oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. For Chickpea Flour, the measured oxalate value is 2 mg per 1/4 cup (Safe).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For context, Chickpea Flour measures 2 mg per 1/4 cup, rated Safe.
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. For Chickpea Flour, the measured oxalate value is 2 mg per 1/4 cup (Safe).