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 |
|---|---|---|---|
| 29 g | 2 mg | Safe | |
| 2 x | 58 g | 4 mg | Safe |
| ½ x | 14 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat seeds with kidney stones?
No red flags here. Just 2 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?
The exact figure: 2 mg of oxalate per of seeds. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is seeds low or high oxalate?
Definitely low. 2 mg oxalate per . That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to seeds?
There are almost always safer swaps in the same food family. For seeds, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
How reliable is the data for seeds?
Oxalate: very reliable (Harvard 2024 lab measurement). Other nutrients: still being matched to USDA data. The oxalate figure is what matters for a kidney stone decision, and that one's solid.