Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Almonds are the poster child for "healthy food that secretly isn't, depending on your medical history." They're loaded with vitamin E, magnesium, and healthy fats. They're also loaded with oxalate — 165 mg per one-ounce serving, putting them solidly in the Avoid zone. This creates a genuine dilemma for kidney stone patients who've been told nuts are good for them. The resolution: almonds are not universally bad. They're bad for people who form calcium oxalate stones and are tracking oxalate. If that's you, swap for macadamias, chestnuts, or sunflower seeds. Same crunch, fraction of the oxalate.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 28 g | 107 mg | High Oxalate |
| 2 x 1/4 cup | 56 g | 214 mg | High Oxalate |
| ½ x 1/4 cup | 14 g | 53.5 mg | Moderate Oxalate |
🏷️ Tags
🔴 See all Nuts & Seeds rated Avoid for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Almonds with kidney stones?
It's on the avoid list for a reason. 107 mg per 1/4 cup means Almonds is high-oxalate territory. Not a 'never ever' food, but close to it. Save it for rare occasions and tiny portions.
How much oxalate is in Almonds?
Quick math: 1/4 cup of Almonds = 107 mg oxalate. 100g = 382.1 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Almonds high in oxalates?
Yeah, it's high. 107 mg per 1/4 cup is way over the safe threshold. Almonds belongs in the 'limit severely' column.
What can I eat instead of Almonds?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Almonds. Grab one of those and you dodge the oxalate while keeping similar flavors.
Can I eat Almonds if I pair it with dairy?
Yes, it helps. Calcium from food (yogurt, cheese, milk) binds oxalate in your gut so less reaches your kidneys. With Almonds, having dairy at the same meal is a smart move. Not supplements though — those work differently.
How much sodium does Almonds have?
The sodium level is fine — 0 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
Does boiling Almonds reduce the oxalate?
Yes — boiling Almonds and dumping the water can cut oxalate by roughly 30-50%. The oxalate dissolves into the water, and you pour it out. Steaming does way less. Raw = max oxalate.