How Much Oxalate Is in Spelt Flour?
mg oxalate
per serving
Serving: 1/4 cup (34 g)
Verdict: 🟢 Safe
Per 100g: 58 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Spelt Flour earns a Safe rating (🟢) at 20 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 Spelt Flour poses no special concern.
Putting Spelt Flour in context: it lands close to 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 Spelt Flour runs 44% 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 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. Applied to Spelt Flour: 20 mg oxalate per 1/4 cup — Safe 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. Applied to Spelt Flour: 20 mg oxalate per 1/4 cup — Safe per Harvard (2024).
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. Spelt Flour comes in at 20 mg oxalate per 1/4 cup (Safe) in the measured database.