🥜 Nuts & Seeds × 🌱 Plant-Based
33 foods that are Nuts & Seeds AND Plant-Based. 654 other Nuts & Seeds foods don't meet the Plant-Based criteria, so this is the focused intersection for kidney stone patients tracking both dimensions.
📊 33 foods
📐 Avg oxalate: 35.2 mg/serving
📏 Range: 0.0-197.0 mg
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
🔍 Key Insights
1 **Watch for high-risk items.** 4 foods (12%) are in the avoid category (100+ mg oxalate per serving). These stand out and deserve special attention. Check individual food pages for exact numbers.
2 **Big oxalate range.** The spread is 0 to 197 mg per serving — a 197 mg difference. Best pick: **Herbs and Spices** (0 mg). Most caution needed: **Flour** (197 mg).
3 **Moderate average oxalate.** The mean is 35.2 mg per serving across 33 foods. That's above the safe threshold but below high-risk territory. Portion awareness matters here.
4 **Sodium alert.** 2 foods in this intersection are high in sodium (460+ mg/100g). Excess sodium increases urinary calcium — a known kidney stone risk factor. Check sodium levels alongside oxalate when choosing.
5 **Calcium benefit.** 10 foods (66%) provide 100+ mg calcium per 100g. Dietary calcium binds oxalate in your gut — getting enough calcium from food is actually protective against kidney stones.
🍽️ Foods in This Intersection
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Herbs and Spices
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sesame oil
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Peanut oil
0 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pine nuts
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chestnuts
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Poppy seed
1 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Brazil nuts
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tahini sauce
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Sunflower seed butter
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Tahini (sesame seed paste)
2 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Black Walnut Hull Extract
3 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Bars
4 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} seeds
6 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Chips
9 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
10 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Candy
11 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} seeds
11 mg / serving
Safe
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
34 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} cookies
36 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} seeds
41 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Nuts
53 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Pine nuts
54 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
61 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} nuts
63 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} seeds
72 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Condiments
78 mg / serving
Caution
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Seeds
114 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Crackers
115 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Almonds =
165 mg / serving
Avoid
{"🟢" if f["verdict"] == "safe" else "🟡" if f["verdict"] == "caution" else "🔴"} Flour
197 mg / serving
Avoid
❓ Frequently Asked Questions
What does it mean when a food is both Nuts & Seeds and Plant-Based?
It means the food belongs to both categories — it's a nut or seed AND meets the Plant-Based criteria. For kidney stone patients, this gives you two angles to evaluate: Are these nuts safe despite general nut concerns? and how it fits a plant-based diet. The foods listed below all satisfy both conditions, making this a focused set of 33 items.
Are Nuts & Seeds foods that are Plant-Based safe for kidney stones?
Safety varies within this group. 33 foods share both tags, but their oxalate levels span from 0 to 197 mg per serving. The safe ones (~60%) are your go-to choices. For the higher-oxalate ones, consider smaller portions or pairing with calcium-rich foods.
How should I use this Nuts & Seeds × Plant-Based breakdown?
Filter first by verdict: 🟢 safe foods are suitable for daily eating. For 🟡 caution foods, aim for smaller portions and less frequent consumption. For 🔴 avoid foods, look for lower-oxalate substitutes in the same Nuts & Seeds category if possible.
What's the lowest-oxalate {tag_a} in this {tag_b} category?
The lowest-oxalate option in this intersection is **Herbs and Spices** at 0 mg per serving (1 tsp). That's well within the safe range. Other top low-oxalate picks include **Sesame oil**, **Peanut oil**, **Pine nuts**. These are your best bets for daily consumption.
🔗 Related Tags
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.