Are Walnuts High In Oxalates

Walnuts are moderately high in oxalates, containing about 74 mg per 100 grams, which puts them in the medium-oxalate category rather than the very high range.
 
If you’ve been wondering are walnuts high in oxalates because you’re watching your kidney health or trying to manage a low-oxalate diet, the answer is yes, they do contain a noticeable amount.
 
But that doesn’t mean you have to avoid them completely unless your doctor or dietitian has told you to.
 
In this post, we’ll take a closer look at whether walnuts are high in oxalates, how they compare to other nuts, and how you can enjoy them safely.
 
Let’s get into it.
 

Are Walnuts High in Oxalates?

Walnuts are considered medium in oxalates, not extremely high like spinach or rhubarb.
 
That means they contain enough oxalates to matter if you’re on a strict low-oxalate diet, but not so much that a small handful will cause problems for most people.
 
Here’s why walnuts land in that middle ground:
 

1. Oxalate Content per Serving

Walnuts contain roughly 74 mg of oxalates per 100 grams, which is about a cup of shelled walnut halves.
 
A typical serving of walnuts is around 28 grams, or about 14 halves, and that gives you roughly 20 mg of oxalates.
 
That’s a moderate amount, and it’s one reason walnuts are often listed as a food to eat in moderation on low-oxalate diets.
 

2. How Walnuts Compare to Other Nuts

When you ask are walnuts high in oxalates, it helps to compare them to other nuts.
 
Almonds are much higher, with around 469 mg per 100 grams.
 
Pecans sit around 10 mg per 100 grams, which is very low.
 
Cashews are around 262 mg per 100 grams, and peanuts are around 187 mg per 100 grams.
 
So walnuts fall somewhere in the middle, higher than pecans but far lower than almonds and cashews.
 

3. Why the Oxalate Level Matters

Oxalates are natural compounds found in many plant foods, and for most people they’re harmless.
 
But if you’re prone to calcium oxalate kidney stones, your body may absorb too much oxalate, which can bind with calcium and form crystals.
 
That’s why knowing if walnuts are high in oxalates matters for anyone with a history of kidney stones or a condition like hyperoxaluria.
 

Why Walnuts Are Still Worth Eating

Even though walnuts are high in oxalates compared to some other nuts, they bring a lot to the table.
 
Here’s why they’re still a smart choice for most people:
 

1. Rich in Omega-3 Fatty Acids

Walnuts are one of the best plant sources of alpha-linolenic acid, an omega-3 fat that supports heart and brain health.
 
That alone makes them a valuable addition to your diet, even if you’re keeping an eye on oxalates.
 

2. Packed With Antioxidants

Walnuts contain polyphenols and other antioxidants that help fight inflammation and oxidative stress.
 
These compounds are part of why walnuts are linked to better heart health and healthy aging.
 

3. Supportive of Brain and Heart Health

Regular walnut consumption has been tied to improved cholesterol levels and better cognitive function.
 
So while the oxalate content is real, the health benefits are real too.
 

How to Enjoy Walnuts on a Low-Oxalate Diet

If you’re worried about whether walnuts are high in oxalates, you can still enjoy them with a few smart habits.
 
Here’s how to keep your oxalate intake in check:
 

1. Stick to Small Portions

A small handful, about 10 to 14 halves, keeps your oxalate intake modest.
 
That’s usually fine for most people, even those watching their oxalate levels.
 

2. Pair With Calcium-Rich Foods

Eating walnuts with yogurt, cheese, or milk helps calcium bind to oxalates in your gut.
 
That means less oxalate gets absorbed into your bloodstream and reaches your kidneys.
 

3. Drink Plenty of Water

Staying hydrated dilutes urine and makes it harder for oxalate crystals to form.
 
It’s one of the simplest ways to lower your risk of kidney stones, no matter what you eat.
 

4. Soak or Roast Them

Some people find that soaking walnuts overnight and discarding the water helps reduce oxalates slightly.
 
Roasting doesn’t remove oxalates, but it can make walnuts easier to digest for some people.
 

5. Talk to Your Doctor

If you have kidney stone issues, your doctor or dietitian can tell you exactly how many oxalates you should have each day.
 
They can also help you decide whether walnuts fit into your plan.
 

So, Are Walnuts High in Oxalates?

Walnuts are moderately high in oxalates, with about 20 mg per serving, which puts them in the medium range.
 
They’re not as high as almonds or cashews, but they’re not as low as pecans either.
 
For most people, a small handful of walnuts now and then is perfectly fine and even beneficial.
 
But if you’re on a strict low-oxalate diet or have a history of kidney stones, portion control and pairing with calcium-rich foods will help you enjoy them safely.
 
Hope this post has helped you understand whether walnuts are high in oxalates and how to fit them into your diet without worry.