How Much Oxalate Is in Sunflower seed butter?
mg oxalate
per serving
Serving: 2 tbsp (32 g)
Verdict: 🟢 Safe
Per 100g: 6.2 mg
Data: Harvard T.H. Chan SPH (2024)
Here's the takeaway: Sunflower seed butter earns a Safe rating (🟢) at 2 mg oxalate per serving. Being under 25 mg means it fits comfortably in everyday eating. Keep your usual habits — adequate fluids and calcium in meals — and Sunflower seed butter poses no special concern.
Putting Sunflower seed butter in context: it lands well below the category average of 34 mg. In the database, 56% of nuts & seeds (29 of 51) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical nuts & seeds here averages 34 mg oxalate per serving, so Sunflower seed butter runs 95% below that baseline. That places it among the lower-oxalate options in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all nuts & seeds rated Safe for a full side-by-side.
Why does oxalate per 100g matter?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. For context, Sunflower seed butter measures 2 mg per 2 tbsp, rated Safe.
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. Sunflower seed butter comes in at 2 mg oxalate per 2 tbsp (Safe) in the measured database.
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 context, Sunflower seed butter measures 2 mg per 2 tbsp, rated Safe.