Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Cooking method is the axis that separates the members of this family. Boiled versions shed part of their soluble oxalate into the discarded water (typically 30-50%), raw versions retain everything, and frozen sits close to raw. Pumpkin Seeds measures 2 mg per standard serving, in the middle of the family range — check the form you actually eat rather than the base name. Related forms in this family: Pumpkin Seed Butter Seeds (2 mg), Sesame Seeds (Sesame 3) (4 mg), Mustard Seeds (1 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 20 g | 2 mg | Low Oxalate | |
| 2 x | 40 g | 4 mg | Low Oxalate |
| ½ x | 10 g | 1 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
Can I eat Seeds with kidney stones?
It's fine. Seeds has 2 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.
What's the oxalate content of Seeds?
One of Seeds = 2 mg oxalate. Scale it up to 100g and you're at 10 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Seeds high in oxalates?
Nope. Seeds is a low-oxalate food — just 2 mg per . Well under the 25 mg cutoff. You're in the clear with this one.
What are the best low-oxalate alternatives to Seeds?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Seeds. Pick from those.
How much sodium does Seeds have?
0 mg sodium per 100g in Seeds. Well under the 460 mg threshold. One less thing on your kidney stone checklist.