Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Concentration is what separates this entry from its family: drying, grinding, and juicing pack the oxalate of the whole food into a smaller serving, so concentrated forms usually measure higher than fresh ones of the same base. Sesame seeds seeds sits at 41 mg per serving, in the middle of the family range. Where a recipe allows the fresh form it is generally the lighter pick; where only the concentrated form works, portion size is the lever that keeps the daily budget intact. Related forms in this family: Hemp seed seeds (11 mg), Flaxseed seeds (72 mg), Sunflower seed kernels seeds (6 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 15 g | 41 mg | Moderate Oxalate | |
| 2 x | 30 g | 82 mg | Moderate Oxalate |
| ½ x | 7 g | 20.5 mg | Low Oxalate |
🏷️ Tags
🟡 See all Nuts & Seeds rated Caution 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 not off-limits, but keep an eye on portions. seeds has 41 mg oxalate per — that's in the caution zone (25-99 mg). Eat it, just don't make it a daily thing.
How much oxalate is in seeds?
The lab result: 41 mg per (15g serving). That's 273.3 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is seeds a high-oxalate food?
Middle of the pack. 41 mg oxalate per puts seeds in the moderate zone. Fine occasionally, not an everyday 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?
The 41 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.
How much seeds is safe to eat?
A standard serving () of seeds gives you 41 mg oxalate. Half that = 20.5 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.