How Much Oxalate Is in Amaranth Flour?
mg oxalate
per serving
Serving: 1/4 cup (26 g)
Verdict: 🟡 Caution
Per 100g: 283 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Amaranth Flour: Caution (🟡) at 74 mg oxalate per serving. It's the middle of the road — usable, but with guardrails. Half portions, occasional frequency, calcium pairing, and watching your total daily intake keeps it workable.
Putting Amaranth 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 Amaranth Flour runs 433% 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?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. Applied to Amaranth Flour: 74 mg oxalate per 1/4 cup — Caution per Harvard (2024).
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 context, Amaranth Flour measures 74 mg per 1/4 cup, rated 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. Amaranth Flour comes in at 74 mg oxalate per 1/4 cup (Caution) in the measured database.