Is Tigernut Flour Safe for Kidney Stones? (Safe)
mg oxalate
per serving
Serving: 1/4 cup (30 g)
Verdict: 🟢 Safe
Per 100g: 41 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Tigernut Flour: Safe (🟢), with 12 mg oxalate per serving — comfortably below the 25 mg safe cutoff. There's no need to limit it. Just keep your usual kidney stone basics in place: water throughout the day and calcium-rich foods at meals.
Putting Tigernut Flour in context: it lands below 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 Tigernut Flour runs 14% below that baseline. That places it near the middle of the pack 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 Safe 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. For context, Tigernut Flour measures 12 mg per 1/4 cup, rated Safe.
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. For context, Tigernut Flour measures 12 mg per 1/4 cup, rated Safe.
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. Tigernut Flour comes in at 12 mg oxalate per 1/4 cup (Safe) in the measured database.
Should I also check sodium and calcium?
Yes — oxalate alone doesn't decide stone risk. Sodium pushes more calcium into urine, and calcium from food (not supplements) helps bind oxalate during digestion. The main food page covers sodium and calcium alongside oxalate. For Tigernut Flour, the measured oxalate value is 12 mg per 1/4 cup (Safe).