How Much Oxalate Is in Sesame Seeds (Sesame 3)?
mg oxalate
per serving
Serving: 1 tsp (3 g)
Verdict: 🟢 Safe
Per 100g: 146 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Sesame Seeds (Sesame 3) is rated Safe (🟢). At 4 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among nuts & seeds, Sesame Seeds (Sesame 3) sits well below the category average of 34 mg. For context, 29 out of 51 nuts & seeds (56%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average nuts & seeds in our database has 34 mg oxalate per serving — which means Sesame Seeds (Sesame 3) is 89% below the category norm. Within its specific category, Sesame Seeds (Sesame 3) ranks among the lower-oxalate options. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all nuts & seeds rated Safe to compare within the same verdict level.
Why does oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. For Sesame Seeds (Sesame 3), the measured oxalate value is 4 mg per 1 tsp (Safe).
How accurate is the oxalate measurement?
Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available. For Sesame Seeds (Sesame 3), the measured oxalate value is 4 mg per 1 tsp (Safe).
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. For Sesame Seeds (Sesame 3), the measured oxalate value is 4 mg per 1 tsp (Safe).