Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Sunflower oil and sunflower seeds occupy different oxalate categories. Sunflower oil is zero oxalate (like all refined oils). Sunflower seeds are low-moderate in oxalate — significantly safer than almonds. If you're looking for a nut/seed that won't spike your oxalate, sunflower seeds are one of the better options. They're also the cheapest seed in the bulk aisle. Use them in trail mix, on salads, or as sunflower seed butter — a great lower-oxalate alternative to peanut butter.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 tbsp | 14 g | 0 mg | Safe |
| 2 x 1 tbsp | 28 g | 0 mg | Safe |
| ½ x 1 tbsp | 7 g | 0 mg | Safe |
🏷️ Tags
🟢 See all Condiments rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Sunflower oil with kidney stones?
Don't overthink this one. Sunflower oil has 0 mg oxalate per 1 tbsp. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
How much oxalate is in Sunflower oil?
One 1 tbsp of Sunflower oil = 0 mg oxalate. Scale it up to 100g and you're at 0 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Sunflower oil low or high oxalate?
It's low. 0 mg per 1 tbsp is well under the 25 mg danger line. Sunflower oil is not the food you need to worry about.
What are the best low-oxalate alternatives to Sunflower oil?
The easiest move: swap Sunflower oil 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 Sunflower oil?
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.