Oxalate reference · Nuts and seeds
Oxalate in almonds
107 mg in a 1/4 cup serving, which the Oxalosis and Hyperoxaluria Foundation bands as high. That is 369 mg per 100 g, for the most representative of the 2 forms measured. It sits above 75 of the 83 foods with a page here.
What is worth knowing about almonds
Almonds are the highest common nut, in the high band at a quarter cup, and almond meal carries it into baking where the quantity is easy to lose track of. This is the one nut where the swap is worth making.
The forms are not interchangeable here. Flour, Almond Meal, Trader Joes carries 197 mg a serving, so which one is in the cupboard decides the answer more than the food does.
Every preparation measured
| As listed | Band | mg per 100 g | Serving | mg per serving |
|---|---|---|---|---|
| Nuts, Almond, raw or dry roasted | high | 369 | 1/4 cup | 107 |
| Flour, Almond Meal, Trader Joes | high | 519 | 1/4 cup | 197 |
Bands are per serving as the OHF lists them, so a food can be high per 100 g and low in the portion anybody eats. Turmeric and dried parsley are the clearest cases of that, and neither is a problem in a kitchen.
Lower than almonds, and doing the same job
Ranked by the most representative form of each, almonds is 11 of 12 in nuts and seeds. These are the ones beneath it, which matters because a substitute is only useful if it does the same thing on the plate.
| Food | Band | mg per serving | Serving |
|---|---|---|---|
| Pumpkin seeds | low | 2 | 2 Tbsp |
| Linseed (flaxseed) | low | 2 | 2 Tbsp |
| Sunflower seeds | low | 9 | 1/4 cup |
| Macadamias | low | 13 | 1/4 cup |
| Pecans | low | 15 | 1/4 cup |
| Walnuts | low | 18 | 1/4 cup |
| Peanuts and peanut butter | moderate | 38 | 1/4 cup |
| Hazelnuts | moderate | 53 | 1/4 cup |
| Chia seeds | moderate | 61 | 1 Tbsp |
| Cashews | moderate | 72 | 1/4 cup |
| Almonds (this page) | high | 107 | 1/4 cup |
| Sesame seeds and tahini | high | 114 | 1 tsp |
Before you act on the number
A figure in a table is not a figure in your urine. Oxalate in a plant moves with variety, ripeness, soil, season and cooking — boiling leaches a good deal of it into water that is then poured away. What you absorb also depends on what was on the plate with it, because calcium eaten in the same meal binds oxalate in the gut so that it leaves in the stool instead of the urine.
There is no daily target on this site. The OHF publishes bands per serving, not an allowance, and what any one person should aim for depends on their stone chemistry and their own testing. If you have been given a number, that number wins over anything here.
Restriction is not the first move. Guideline advice for recurrent calcium oxalate stones starts with fluid, with normal calcium taken alongside meals, and with less sodium — and it recommends the fruit and vegetables a low-oxalate list tends to strip out.
All 83 foods, and the full published table · Why a low-oxalate list is the wrong tool for planning a diet · Why calcium belongs with the meal, not off the plate
