Do Cashews Have High Oxalates

Cashews do have oxalates, but they’re considered a low-to-moderate oxalate nut, especially when compared to other nuts.
 

So if you’ve been wondering, “do cashews have high oxalates?” the short answer is no, they don’t.
 

They do contain some oxalates, but at levels that are generally much lower than almonds, peanuts, or spinach.
 

In this post, we’ll take a closer look at cashews and oxalates, why their oxalate content matters for some people, and how to enjoy cashews safely if you’re watching your intake.
 

Let’s get to it.
 

Do Cashews Have High Oxalates?

Cashews do contain oxalates, but they’re not a high-oxalate food.
 

Here’s why the oxalate content in cashews stays on the lower end:

1. Cashews Are a Low-to-Moderate Oxalate Nut

When researchers measure oxalate levels in nuts, cashews usually land somewhere around 42 to 49 milligrams per 100 grams.
 

That’s far below almonds, which can hit 400 milligrams or more per 100 grams.
 

So while cashews do have oxalates, they sit comfortably in the low-to-moderate range.
 

For most people, that makes cashews a solid choice even when oxalates are on their radar.

2. They’re Much Lower Than Many High-Oxalate Foods

If you’re worried about cashews and oxalates, it helps to see where they stack up against other foods.
 

Spinach sits at roughly 600 to 900 milligrams per 100 grams.
 

Rhubarb, beets, and almonds all run far higher than cashews.
 

So the oxalate levels in cashews are a lot tamer than many of the foods people typically flag as high-oxalate.

3. Portion Size Affects Oxalate Intake

Even with low-to-moderate oxalates, the amount of cashews you eat matters.
 

A typical serving of cashews is about 28 grams, roughly a small handful.
 

At that portion, the oxalate content in cashews comes out to about 12 to 14 milligrams.
 

That’s a modest amount, and it’s why most people can enjoy cashews without worrying much about their oxalate intake.
 

Why Cashew Oxalate Content Matters for Some People

For most people, the oxalates in cashews are a non-issue.
 

But for certain groups, keeping an eye on oxalate intake is important.
 

Here’s who should pay attention:

1. People Prone to Kidney Stones

Calcium oxalate kidney stones are the most common type, and oxalates play a role in forming them.
 

If you have a history of kidney stones, your doctor may suggest limiting high-oxalate foods.
 

Since cashews are low-to-moderate in oxalates, they’re usually fine in moderation, but it’s smart to check with your doctor.
 

The oxalate content in cashews is low enough that most stone-formers don’t need to avoid them completely.

2. People with Oxalate-Related Health Conditions

Some health conditions make it harder for the body to process oxalates.
 

In those cases, even low-to-moderate sources like cashews may need to be monitored.
 

A registered dietitian can help you figure out how cashews and oxalates fit into your specific situation.
 

How to Enjoy Cashews If You’re Watching Oxalates

You can still enjoy cashews even if you’re keeping an eye on oxalates.
 

Here’s how to do it smartly:

1. Stick to Modest Portions

A small handful of cashews a day keeps the oxalate intake manageable for most people.
 

There’s no need to cut cashews out entirely just because they have some oxalates.
 

Portion control is the simplest way to enjoy them without overdoing it.

2. Pair Cashews with Calcium-Rich Foods

Calcium binds with oxalates in the digestive tract, which can help reduce how much gets absorbed.
 

Pairing cashews with yogurt, milk, or cheese is a simple trick that helps your body handle the oxalates in cashews more efficiently.

3. Drink Plenty of Water

Staying hydrated helps dilute oxalates in your urine, which lowers the risk of stone formation.
 

If cashews are part of your snack routine, make sure water is too.
 

That way, the oxalates in cashews stay well managed.
 

 

So, Do Cashews Have High Oxalates?

Cashews do have oxalates, but they’re not high in oxalates.
 

They fall into the low-to-moderate range, well below almonds and many other foods people worry about.
 

For most people, enjoying cashews in reasonable portions is totally fine.
 

If you have kidney stone issues or an oxalate-related condition, just check with your doctor about how cashews fit into your diet.
 

Hope this post has helped you understand whether cashews have high oxalates and how to enjoy them safely.