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 |
|---|---|---|---|
| 15 g | 41 mg | Caution | |
| 2 x | 30 g | 82 mg | Caution |
| ½ x | 7 g | 20.5 mg | Safe |
🏷️ 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
Should I avoid seeds if I have kidney stones?
It's not off-limits, but keep an eye on portions. seeds has 41 mg oxalate per — that's in the caution zone (25-99 mg). Eat it, just don't make it a daily thing.
How much oxalate is in seeds?
The lab result: 41 mg per (15g serving). That's 0 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is seeds a high-oxalate food?
Middle of the pack. 41 mg oxalate per 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 reliable is the data for seeds?
The 41 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?
A standard serving () of seeds gives you 41 mg oxalate. Half that = 20.5 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.