Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Flavor variants in a product family share the base profile, and the oxalate table follows the base more than the flavoring. Hemp Hearts Seeds measures 11 mg per serving, in the middle of the family range. The useful reading is the family spread: if the range is narrow, flavor choice is free; if it is wide, the flavor with the lower measured value is the easy win. Related forms in this family: Sunflower Seeds (9 mg), Caraway Seeds (18 mg), Sunflower Seed Spread/Butter Seeds (6 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 20 g | 11 mg | Low Oxalate | |
| 2 x | 40 g | 22 mg | Low Oxalate |
| ½ x | 10 g | 5.5 mg | Low Oxalate |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Seeds if I have kidney stones?
It's fine. Seeds has 11 mg of oxalate per . That's low enough that kidney stone patients don't really need to worry about it. Harvard did the measuring, not us.
How much oxalate is in Seeds?
Here are the numbers: 11 mg oxalate in one of Seeds (20g). Per 100 grams, that's 55 mg. Harvard T.H. Chan SPH did the lab work (2024) — these aren't database guesses.
Is Seeds a high-oxalate food?
It's low. 11 mg per is well under the 25 mg danger line. Seeds is not the food you need to worry about.
What are the best low-oxalate alternatives to Seeds?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Seeds with a fraction of the oxalate.
How much sodium does Seeds have?
Sodium's not the issue here. Seeds has 0 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.