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 |
|---|---|---|---|
| 29 g | 6 mg | Safe | |
| 2 x | 58 g | 12 mg | Safe |
| ½ x | 14 g | 3 mg | Safe |
🏷️ Tags
🟢 See all Nuts & Seeds rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is seeds safe for kidney stones?
Short answer: yes. Longer answer: at 6 mg per , seeds is one of the safer things you can eat if you're watching oxalate. Harvard T.H. Chan SPH measured this directly.
What's the oxalate content of seeds?
6 mg — that's the oxalate in a standard of seeds. For the 100g comparison freaks: 0 mg. Source is Harvard's 2024 food analysis project.
Is seeds low or high oxalate?
Low. 6 mg per puts seeds firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to seeds?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as seeds. Pick from those.
How reliable is the data for seeds?
The oxalate number for seeds — 6 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.