Oxalate reference · Nuts and seeds
Oxalate in pumpkin seeds
2 mg in a 2 Tbsp serving, which the Oxalosis and Hyperoxaluria Foundation bands as low. That is 9 mg per 100 g, for the most representative of the 2 forms measured. It sits above 4 of the 83 foods with a page here.
What is worth knowing about pumpkin seeds
Pumpkin seeds are among the lowest things in this whole category, and they do the job of a nut on top of a salad.
Every preparation measured
| As listed | Band | mg per 100 g | Serving | mg per serving |
|---|---|---|---|---|
| Seeds, Pumpkin, raw or roasted | low | 9 | 2 Tbsp | 2 |
| Seeds, Pumpkin Seed Butter | low | 8 | 2 Tbsp | 2 |
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.
Nothing in this category measures lower
Pumpkin seeds is the lowest of the 12 nuts and seeds with a page here, ranked by the most representative form of each. If something in this category has come off your plate, this is what it can be replaced with.
| Food | Band | mg per serving | Serving |
|---|---|---|---|
| Pumpkin seeds (this page) | 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 | 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
