Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 29 g | 72 mg | Caution |
| 2 x 1/4 cup | 58 g | 144 mg | Avoid |
| ½ x 1/4 cup | 14 g | 36 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
Can I eat seeds with kidney stones?
Proceed, but with awareness. seeds delivers 72 mg oxalate per 1/4 cup. That's moderate — above the safe line, below the danger line. Portion size is your friend here.
How much oxalate is in seeds?
72 mg — that's the oxalate in a standard 1/4 cup of seeds. For the 100g comparison freaks: 247 mg. Source is Harvard's 2024 food analysis project.
Is seeds high in oxalates?
It's in the moderate range. 72 mg per 1/4 cup sits between safe and high-risk. Manageable if you watch how much you eat.
What can I eat instead of seeds?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as seeds. Grab one of those and you dodge the oxalate while keeping similar flavors.
How reliable is the data for seeds?
The 72 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.
How much seeds is safe to eat?
Size matters. 1/4 cup of seeds = 72 mg. Cut it in half, you're at roughly 36 mg. If you love this food, the half-portion strategy is your best compromise.