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 →
⚖️ Compare this food: · vs Seeds · vs Bars →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Seeds with kidney stones?
Awareness over avoidance. Seeds has 72 mg oxalate per 1/4 cup — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
What's the oxalate content of Seeds?
The lab result: 72 mg per 1/4 cup (29g serving). That's 247 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Seeds high in oxalates?
Middle of the pack. 72 mg oxalate per 1/4 cup puts Seeds in the moderate zone. Fine occasionally, not an everyday food.
What are the best low-oxalate alternatives to Seeds?
There are almost always safer swaps in the same food family. For Seeds, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
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.
How much sodium does Seeds have?
Sodium's not the issue here. Seeds has 0 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.