Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Chia seeds are a cautionary tale in 'health food' assumptions. 61 mg oxalate per serving — solidly in the Caution zone, despite their reputation as a superfood. They're rich in omega-3s, fiber, and protein, which is why they're in every smoothie bowl on Instagram. But for kidney stone patients, the oxalate content is real. If you use chia seeds, use them sparingly — a teaspoon in oatmeal, not a quarter-cup in a smoothie. Flax seeds are a lower-oxalate alternative with similar nutritional benefits.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 13 g | 61 mg | Caution | |
| 2 x | 26 g | 122 mg | Avoid |
| ½ x | 6 g | 30.5 mg | Caution |
🏷️ Tags
🟡 See all Nuts & Seeds rated Caution for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Seeds safe for kidney stones?
Awareness over avoidance. Seeds has 61 mg oxalate per — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
How much oxalate is in Seeds?
The exact figure: 61 mg of oxalate per of Seeds. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Seeds high in oxalates?
Moderate. Seeds has 61 mg oxalate per — not high enough to panic, not low enough to ignore. Portions matter with this one.
What are the best low-oxalate alternatives to Seeds?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Seeds. Same food group, way less oxalate.
How much Seeds is safe to eat?
Think garnish, not main dish. Seeds at 61 mg per is a lot for one food. Use smaller amounts spread across meals or as a flavor accent rather than the centerpiece.
How reliable is the data for Seeds?
The oxalate number for Seeds — 61 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.