Do Almonds Have A Lot Of Oxalates

Almonds do have a lot of oxalates, especially when you compare them to many other nuts and snacks.
 
In fact, almonds are one of the higher-oxalate nuts out there, which is why people who are prone to kidney stones or who follow a low-oxalate diet often wonder if almonds are a safe choice.
 
The good news is that for most healthy people, the oxalates in almonds aren’t a big deal, but if you have a specific medical reason to watch your oxalate intake, it’s smart to understand how many oxalates almonds actually contain and how to manage them.
 
So, do almonds have a lot of oxalates, and should you worry about it?
 
In this post, we’ll look at how many oxalates are in almonds, why oxalates matter for some people, and how you can still enjoy almonds if you need to keep your oxalate intake lower.
 
Let’s get into it.
 

Do Almonds Have a Lot of Oxalates?

Yes, almonds do have a lot of oxalates compared to many other foods.
 
Here’s why almonds stand out when it comes to oxalate content:
 

1. Almonds Are a High-Oxalate Nut

Almonds contain roughly 250 to 470 milligrams of oxalates per 100 grams, depending on the variety and how they’re processed.
 
That puts almonds firmly in the high-oxalate category, alongside foods like spinach, rhubarb, and beet greens.
 
So if you’ve been asking “do almonds have a lot of oxalates,” the short answer is yes, they’re one of the more oxalate-heavy nuts you can eat.
 

2. The Skin Holds Most of the Oxalates

A big chunk of the oxalates in almonds is concentrated in the brown skin.
 
That’s why blanched almonds, which have the skin removed, often contain lower oxalate levels than whole almonds with the skin on.
 
If you’re watching oxalates in almonds, choosing blanched or slivered almonds can be a simple way to reduce your intake without giving up almonds entirely.
 

3. Serving Size Makes a Difference

A typical serving of almonds is about 1 ounce, or roughly 23 almonds.
 
That serving contains somewhere around 120 to 150 milligrams of oxalates, which is still significant if you’re on a low-oxalate diet.
 
But it’s also not a reason to panic for most people, since a single ounce is a modest portion and oxalate absorption depends on several other factors.
 

Why Oxalates in Almonds Matter for Some People

Oxalates in almonds matter most for people who are sensitive to them.
 
Here’s what you should know about why the oxalates in almonds can be a concern:
 

1. Kidney Stone Risk

Calcium oxalate kidney stones are the most common type of kidney stone, and they form when oxalate binds with calcium in your urine.
 
For people who’ve had these stones, eating high-oxalate foods like almonds may increase the risk of another stone forming.
 
That’s why many doctors and dietitians recommend limiting high-oxalate nuts, including almonds, for stone formers.
 

2. Oxalate Absorption Varies by Person

Not everyone absorbs the same amount of oxalates from almonds.
 
Gut health, the presence of calcium in your meal, and even your hydration levels all influence how much oxalate actually gets absorbed.
 
So while almonds do have a lot of oxalates, your body’s handling of those oxalates plays a big role in whether they cause problems.
 

3. Oxalates in Almonds Are Part of a Bigger Picture

If you’re on a low-oxalate diet, it’s not just almonds you need to watch.
 
Spinach, potatoes, chocolate, and many other foods contribute to your total oxalate load.
 
That means almonds can still fit into your diet in smaller amounts, as long as you balance them with lower-oxalate foods throughout the day.
 

How to Enjoy Almonds If You’re Watching Oxalates

You don’t necessarily have to give up almonds just because they have a lot of oxalates.
 
Here are a few practical ways to manage the oxalates in almonds:
 

1. Keep Portions Small

Instead of munching on a big handful, stick to a small portion of about 10 to 15 almonds at a time.
 
This keeps the oxalates in almonds modest while still letting you enjoy their protein, fiber, and healthy fats.
 

2. Choose Blanched or Slivered Almonds

Since the skin holds most of the oxalates, blanched almonds can be a lower-oxalate option.
 
Slivered and sliced almonds also tend to have less skin by weight, making them a smarter choice if you’re limiting oxalates in almonds.
 

3. Pair Almonds With Calcium-Rich Foods

Eating almonds with calcium-rich foods like yogurt or cheese can help reduce oxalate absorption.
 
That’s because calcium binds to oxalate in your gut before it ever reaches your kidneys, which is exactly what you want if oxalates in almonds are a concern for you.
 

4. Stay Hydrated

Drinking plenty of water helps dilute oxalates in your urine and lowers the chance of crystals forming.
 
If you enjoy almonds regularly and you’re worried about oxalates, hydration is one of the simplest habits to focus on.
 

So, Do Almonds Have a Lot of Oxalates?

Almonds do have a lot of oxalates, especially compared to many other nuts and snacks.
 
For most healthy people, the oxalates in almonds aren’t a problem, but for people prone to kidney stones or following a low-oxalate diet, it’s worth paying attention to portion sizes and choosing blanched almonds when possible.
 
Hope this post has helped you understand whether almonds have a lot of oxalates and how to enjoy them safely if you’re watching your oxalate intake.