🔴 100-200 mg Oxalate in Nuts & Seeds — 5 Foods

Nuts and seeds are the highest-oxalate snack category in the database. Almonds measure around 107 mg per quarter-cup — above the avoid threshold — while walnuts and cashews sit in the moderate range, and chia, sesame, and poppy seeds climb higher still. The trap is that nuts read as 'healthy food,' which makes the oxalate load easy to overlook. The stone-aware pattern: treat nuts as a measured treat rather than a free snack, keep servings to a small handful, and pair them with dairy or another calcium source in the same sitting.

Browsing by oxalate range adds precision that a broad verdict cannot. Two foods can both be rated Safe, yet one sits at 3 mg and the other at 24 mg — a meaningful difference when you are tracking a daily oxalate budget. This view groups foods by their exact milligram bracket, which makes daily tracking and meal planning more accurate. Use it alongside the verdict for a go/no-go signal plus the number for fine-tuning.

Inside this 100-200 mg Oxalate bracket for Nuts & Seeds: the 5 foods span from 107.0 mg to 197.0 mg per serving, with Flour at the top end. Leading entries: Flour, Nuts, Almonds and 2 more. This is the precision layer that a broad verdict cannot show — two foods in this range can sit several milligrams apart, which matters when you track a daily total.

Past the 100 mg line, one serving exceeds most conservative daily oxalate targets on its own — this is the bracket where foods move from budget item to event. The database entries here are typically concentrated sources: certain nuts and seeds, particular legumes, some whole-grain and soy items, and the cooked greens famous on every stone-patient handout. None are poisons; all are simply dense enough that the serving math dominates everything else about them.

If one of these foods matters to you culturally or nutritionally, the levers are real: shrink the portion (a tablespoon of the nut butter rather than the handful of nuts), choose the prepared form with measured lower values, boil-and-drain where applicable, take it with calcium, and keep the rest of the day near-zero. What the bracket does not support is casual repetition — a food eaten from this range every day, in unmeasured portions, is the classic pattern behind stubborn urinary oxalate on a 24-hour test.