Is Teff Flour (Teff 2) Safe for Kidney Stones? (Caution)
mg oxalate
per serving
Serving: 1/4 cup (34 g)
Verdict: 🟡 Caution
Per 100g: 193 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Teff Flour (Teff 2) falls in the Caution band (🟡) at 66 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 Teff Flour (Teff 2) 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 Teff Flour (Teff 2) runs 375% 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 the safe threshold matter?
The 25 mg per serving threshold is based on clinical guidance for kidney stone patients. Harvard's lab data (2024) provides the most reliable oxalate measurements available — no database estimates, direct lab analysis. Teff Flour (Teff 2) comes in at 66 mg oxalate per 1/4 cup (Caution) in the measured database.
Can I eat this food every day?
Daily eating is fine for Safe foods (under 25 mg/serving). For Caution or Avoid foods, spread them out and alternate with low-oxalate picks. The idea is keeping your weekly oxalate load manageable, not eliminating any single food. Applied to Teff Flour (Teff 2): 66 mg oxalate per 1/4 cup — Caution per Harvard (2024).
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct laboratory measurements — the most reliable oxalate data available for food. For context, Teff Flour (Teff 2) measures 66 mg per 1/4 cup, rated Caution.
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For context, Teff Flour (Teff 2) measures 66 mg per 1/4 cup, rated Caution.