🥜 Nuts & Seeds

Browse nuts and seeds. Based on Harvard T.H. Chan SPH oxalate data (2024).

51 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
29 foods
56%

🟡 Caution
17 foods
33%

🔴 Avoid
5 foods
9%

🍽️ Foods in This Collection

🔴 Flour

197 mg oxalate / serving

Avoid

🟢 Flour

10 mg oxalate / serving

Safe

🟢 Flour

2 mg oxalate / serving

Safe

🔴 Nuts

107 mg oxalate / serving

Avoid

🟡 Nuts

52 mg oxalate / serving

Caution

🟡 Nuts

63 mg oxalate / serving

Caution

🟡 Nuts

72 mg oxalate / serving

Caution

🟢 Nuts

8 mg oxalate / serving

Safe

🟡 Nuts

53 mg oxalate / serving

Caution

🟢 Nuts

13 mg oxalate / serving

Safe

🟡 Nuts

36 mg oxalate / serving

Caution

🟡 Nuts

38 mg oxalate / serving

Caution

🟢 Nuts

15 mg oxalate / serving

Safe

🟢 Nuts

12 mg oxalate / serving

Safe

🟢 Nuts

18 mg oxalate / serving

Safe

🟡 Seeds

61 mg oxalate / serving

Caution

🟢 Seeds

2 mg oxalate / serving

Safe

🟡 Seeds

72 mg oxalate / serving

Caution

🟢 Seeds

6 mg oxalate / serving

Safe

🔴 Almonds =

165 mg oxalate / serving

Avoid

🟢 Candy

11 mg oxalate / serving

Safe

🟡 Condiments

78 mg oxalate / serving

Caution

🟢 Herbs and Spices

0 mg oxalate / serving

Safe

🟡 Seeds

45 mg oxalate / serving

Caution

🟢 Seeds

6 mg oxalate / serving

Safe

🔴 Seeds

114 mg oxalate / serving

Avoid

🟢 Seeds

4 mg oxalate / serving

Safe

🟢 Bars

4 mg oxalate / serving

Safe

🟡 Bars

72 mg oxalate / serving

Caution

🟢 Chips

9 mg oxalate / serving

Safe

🔴 Crackers

115 mg oxalate / serving

Avoid

🟡 Crackers

34 mg oxalate / serving

Caution

🟢 Nutella

13 mg oxalate / serving

Safe

🟢 Black Walnut Hull Extract

3 mg oxalate / serving

Safe

🟢 Almond butter

9 mg oxalate / serving

Safe

🟡 Pine nuts

54 mg oxalate / serving

Caution

🟡 nuts

63 mg oxalate / serving

Caution

🟡 cookies

36 mg oxalate / serving

Caution

🟢 seeds

11 mg oxalate / serving

Safe

🟡 seeds

72 mg oxalate / serving

Caution

🟢 seeds

6 mg oxalate / serving

Safe

🟡 seeds

41 mg oxalate / serving

Caution

🟢 Sesame oil

0 mg oxalate / serving

Safe

🟢 Peanut oil

0 mg oxalate / serving

Safe

🟢 Pine nuts

1 mg oxalate / serving

Safe

🟢 Brazil nuts

2 mg oxalate / serving

Safe

🟢 Chestnuts

1 mg oxalate / serving

Safe

🟢 Tahini sauce

2 mg oxalate / serving

Safe

🟢 Poppy seed

1 mg oxalate / serving

Safe

🟢 Sunflower seed butter

2 mg oxalate / serving

Safe

🟢 Tahini (sesame seed paste)

2 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 51 foods in this category in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

How should I prepare these foods?

Preparation method matters. Boiling and draining can reduce oxalate in many vegetables. Steaming and roasting have less effect. Check individual food pages for specific tips.

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

Which foods in this category should I avoid?

Scan for the 🔴 markers below. These are the high-oxalate foods in this category. But keep in mind — one high-oxalate food doesn't mean the whole category is off-limits.

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.