Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Walnuts are moderate in oxalate at 18 mg per ounce — safely in the green zone. They're rich in omega-3 fatty acids (the plant form, ALA) and have a distinctly earthy flavor. A handful as a snack or chopped onto a salad is fine. Walnut butter is a good alternative to almond butter. The omega-3 content makes walnuts arguably the healthiest nut overall — and from an oxalate perspective, they're well within the safe range. Just don't eat an entire bag in one sitting.
📊 Nutrition at a Glance
How the form changes the number: preparation is the real variable across this family. Boiling leaches a meaningful share of soluble oxalate into the cooking water — commonly 30-50% for plant foods — while raw and dry-heat forms keep essentially all of it, so the same base food can land in different brackets depending on how it is cooked. This page tracks Walnuts Nuts at 18 mg per serving, in the middle of the family range. Related forms in this family: Pecans raw or roasted Nuts (15 mg), Soynuts Nuts (24 mg), Macadamia Nuts (13 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/4 cup | 29 g | 18 mg | Low Oxalate |
| 2 x 1/4 cup | 58 g | 36 mg | Moderate Oxalate |
| ½ x 1/4 cup | 14 g | 9 mg | Low Oxalate |
🏷️ Tags
🟢 See all Nuts & Seeds rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Nuts with kidney stones?
Yep, you're good. Nuts clocks in at 18 mg oxalate per 1/4 cup — way under the 25 mg cutoff. Eat it without the stress. Measured by Harvard, not guessed.
What's the oxalate content of Nuts?
Quick math: 1/4 cup of Nuts = 18 mg oxalate. 100g = 62 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Nuts low or high oxalate?
Nope. Nuts is a low-oxalate food — just 18 mg per 1/4 cup. Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Nuts?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Nuts. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Nuts have?
Low sodium: 0 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.