Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 20 g | 11 mg | Safe | |
| 2 x | 40 g | 22 mg | Safe |
| ½ x | 10 g | 5.5 mg | Safe |
🏷️ 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
Is seeds safe for kidney stones?
No red flags here. Just 11 mg per — well below the 25 mg danger line. You can keep seeds in your regular rotation. Data comes from Harvard (2024).
What's the oxalate content of seeds?
11 mg — that's the oxalate in a standard of seeds. For the 100g comparison freaks: 0 mg. Source is Harvard's 2024 food analysis project.
Is seeds a high-oxalate food?
Definitely low. 11 mg oxalate per . That's the green zone. No restrictions needed for this food.
What can I eat instead of seeds?
The easiest move: swap seeds for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
How reliable is the data for seeds?
The oxalate number for seeds — 11 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.