How Much Oxalate Is in Crackers?

A standard serving of Crackers (, about 30g) contains 115 mg of oxalate. That works out to roughly 0 mg per 100 grams. These numbers are direct lab measurements from Harvard T.H. Chan School of Public Health (2024), via the OHF database. For context, the safe threshold for kidney stone patients is 25 mg per serving. Based on its 115 mg, Crackers falls in the Avoid category.

✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

115
mg oxalate
per serving

Food: Crackers, Sesmark Sesame Thins
Serving: (30 g)
Verdict: 🔴 Avoid
Per 100g: 0 mg
Data: Harvard T.H. Chan SPH (2024)

🔄 Lower-Oxalate Alternatives

💡 What This Means for Your Diet

What this means: Crackers is rated Avoid (🔴). At 115 mg oxalate per serving, Crackers exceeds the 100 mg threshold. Kidney stone patients should limit or avoid this food. If you do eat it, keep portions very small, pair it with calcium, and drink extra water. Check the full food page for safer alternatives.

📊 How Crackers Compares

Among nuts & seeds, Crackers sits well above the category average of 36 mg. For context, 29 out of 51 nuts & seeds (56%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average nuts & seeds in our database has 36 mg oxalate per serving — which means Crackers is 223% above the category norm. Within its specific category, Crackers ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all nuts & seeds rated Avoid to compare within the same verdict level.

❓ Related Questions

Why does oxalate per 100g matter?

The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving.

How accurate is the oxalate measurement?

Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available.

How does this compare to other foods?

Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods.

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.