Are Walnuts Low In Oxalates

Walnuts are moderately high in oxalates, not low, so if you’re watching your oxalate intake, you’ll want to keep an eye on how many you eat.
 
The oxalate content in walnuts sits somewhere in the middle compared to other nuts, which means they aren’t the worst offender but they aren’t the safest choice either.
 
If you’ve been searching for a straight answer about whether walnuts are low in oxalates, the truth is a bit more nuanced than a simple yes or no.
 
In this post, we’ll break down the oxalate levels in walnuts, compare them to other nuts, and help you decide if they deserve a spot in your diet.
 
Let’s dig in.
 

Are Walnuts Low in Oxalates?

Walnuts are not low in oxalates, and here’s what you need to know about their oxalate content.
 

1. The Oxalate Content of Walnuts

Walnuts contain roughly 74 milligrams of oxalates per 100 grams, which puts them in the moderate-to-high range depending on who you ask.
 
That number might not sound like much, but when you compare it to other nuts, walnuts sit above almonds in some measurements and below them in others depending on the source.
 
The oxalate levels in walnuts can vary based on the variety, where they were grown, and how they were processed.
 
So while walnuts aren’t the highest oxalate food out there, they’re definitely not a low-oxalate choice either.
 

2. How Walnuts Compare to Other Nuts

If you’re trying to figure out whether walnuts are low in oxalates, it helps to see how they stack up against other nuts.
 
Almonds are famously high in oxalates, often clocking in around 469 milligrams per 100 grams.
 
Cashews come in around 231 milligrams, and peanuts sit somewhere near 187 milligrams.
 
Walnuts, by comparison, are lower than all three of those, which is why some people mistakenly think walnuts are low in oxalates.
 
But when you look at nuts like macadamia nuts or pecans, which have very low oxalate levels, walnuts are clearly higher.
 
So walnuts fall somewhere in the middle of the pack.
 

3. Why Oxalate Content Matters

Oxalates are natural compounds found in many plant foods, and for most people, they’re completely harmless.
 
But if you’re prone to kidney stones or have been told to follow a low-oxalate diet, the oxalate content in walnuts becomes a bigger deal.
 
When oxalates bind with calcium in your body, they can form crystals that eventually turn into kidney stones in sensitive individuals.
 
That’s why knowing whether walnuts are low in oxalates matters if you’re trying to manage your intake.
 
For everyone else, walnuts are a nutritious snack packed with omega-3 fatty acids and antioxidants.
 

Should You Avoid Walnuts on a Low-Oxalate Diet?

Whether you should avoid walnuts on a low-oxalate diet depends on your personal situation and how strict you need to be.
 

1. Portion Size Makes a Difference

Even though walnuts aren’t low in oxalates, a small handful won’t send your oxalate levels through the roof.
 
A serving of walnuts is about 28 grams, which means you’re getting roughly 20 milligrams of oxalates per serving.
 
That’s a manageable amount for many people who are simply trying to reduce oxalates rather than eliminate them entirely.
 
If you’re following a strict low-oxalate diet, though, you might want to limit walnuts or swap them for lower-oxalate nuts.
 

2. Pairing Walnuts With Calcium-Rich Foods

One trick that helps with higher-oxalate foods like walnuts is eating them alongside calcium-rich foods.
 
Calcium binds to oxalates in your digestive tract before they can be absorbed into your bloodstream.
 
So if you’re enjoying walnuts, try pairing them with yogurt, cheese, or a glass of milk.
 
This won’t make walnuts low in oxalates, but it can reduce how much oxalate your body actually absorbs.
 

3. Soaking and Roasting Walnuts

Some people believe that soaking walnuts overnight can reduce their oxalate content, though the research on this is mixed.
 
Roasting walnuts doesn’t significantly change the oxalate levels either.
 
So don’t count on processing methods to turn walnuts into a low-oxalate food.
 
If oxalates are a concern for you, it’s better to simply moderate your intake rather than rely on soaking or roasting to fix the problem.
 

Health Benefits of Walnuts Despite Their Oxalate Content

Walnuts bring plenty of health benefits to the table, even if they aren’t low in oxalates.
 

1. Rich in Omega-3 Fatty Acids

Walnuts are one of the best plant sources of omega-3 fatty acids, particularly alpha-linolenic acid.
 
These healthy fats support heart health, reduce inflammation, and may even boost brain function.
 
That alone makes walnuts worth including in your diet if oxalates aren’t a major issue for you.
 

2. Loaded With Antioxidants

Walnuts are packed with antioxidants that help fight oxidative stress in your body.
 
These compounds can support your immune system and may lower your risk of certain chronic diseases.
 
The oxalate content in walnuts doesn’t cancel out these benefits for most people.
 

3. Good for Heart Health

Regular walnut consumption has been linked to lower cholesterol levels and improved blood vessel function.
 
They’re also a good source of healthy fats and fiber, which keep you full and satisfied.
 
So while walnuts aren’t low in oxalates, they’re still a heart-smart snack for the majority of people.
 

So, Are Walnuts Low in Oxalates?

Walnuts are not low in oxalates, so if you’re following a low-oxalate diet, you’ll want to enjoy them in moderation or choose lower-oxalate nuts instead.
 
The oxalate content in walnuts falls somewhere in the middle compared to other nuts, which means they aren’t the worst choice but they aren’t the best either.
 
For most people, the health benefits of walnuts far outweigh the oxalate concerns.
 
But if you’re prone to kidney stones or your doctor has told you to watch your oxalate intake, it’s worth keeping tabs on how many walnuts you eat.
 
Hope this post has helped you understand whether walnuts are low in oxalates and how to make the best choice for your diet.