🧂 High-Sodium Nuts & Seeds — Kidney Stone Risk Guide

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.

Sodium is the hidden dial in stone prevention: excess sodium makes the kidneys excrete more calcium, and urinary calcium is a primary stone ingredient. The general target is under 2,300 mg of sodium per day, and processed and packaged foods are where sodium hides — not the saltshaker. For stone patients who also track oxalate, the two columns interact: a food can be low in oxalate but risky through sodium, which is why the full picture matters rather than a single nutrient.

Among the 2 nuts & seeds foods shown here, the list is ranked by oxalate per serving so the safest options are immediately visible — scan the top of the grid for daily staples and treat the lower entries as portion foods.