Do Walnuts Have High Oxalates

Walnuts do have high oxalates, especially compared to many other nuts.
 
In fact, walnuts are often listed among the higher-oxalate nut options, which is why people who are sensitive to oxalates or prone to kidney stones often ask about them.
 
The oxalate content in walnuts can vary depending on the variety and how they’re processed, but on average, they contain a noticeable amount that can matter if you’re watching your intake.
 
If you’ve been wondering do walnuts have high oxalates, the short answer is yes, they do contain a relatively high level compared to some other foods.
 
But that doesn’t mean you have to avoid them completely unless your doctor or dietitian has told you to limit oxalates for a specific health reason.
 
In this post, we’ll take a closer look at why walnuts have high oxalates, how much they actually contain, and what you can do if you need to keep your oxalate intake in check.
 
Let’s get into it.
 

Why Walnuts Have High Oxalates

Walnuts have high oxalates because of their natural composition, and here’s what’s going on:

1. Oxalates Are Natural Plant Compounds

Oxalates, also called oxalic acid, are naturally occurring substances found in many plants.
 
They’re part of how plants manage calcium and defend themselves against pests.
 
Walnuts, being plant-based foods, naturally accumulate oxalates in their kernels.
 
This is why walnuts have high oxalates — it’s simply part of their biology.
 
Some nuts like macadamia nuts and pecans are lower in oxalates, while walnuts and almonds tend to be on the higher end.
 

2. The Kernel Stores Most of the Oxalate

The oxalate in walnuts is concentrated mostly in the kernel, which is the part we eat.
 
The shell and husk contain some too, but since we remove those, the kernel is where the oxalate you consume comes from.
 
This is why even a small handful of walnuts can contribute a meaningful amount of oxalates to your daily total.
 
If you’re tracking oxalates, walnuts are one of those foods you’ll want to measure rather than eat freely by the handful.
 

3. Oxalate Content Varies by Variety and Growing Conditions

Not all walnuts are exactly the same when it comes to oxalate levels.
 
English walnuts, the most common type sold in stores, tend to have a moderate to high oxalate content.
 
Black walnuts may differ slightly, and growing conditions like soil composition can also affect how much oxalate ends up in the nut.
 
So when people ask do walnuts have high oxalates, the answer is generally yes, but the exact number can shift a bit depending on the source.
 

How Much Oxalate Is in Walnuts?

Walnuts have high oxalates when you look at the numbers, and here’s roughly what you’re dealing with:

1. Average Oxalate Content per Serving

A one-ounce serving of walnuts, which is about 14 halves, contains somewhere around 20 to 30 milligrams of oxalates.
 
That might not sound like a lot, but for someone on a low-oxalate diet limited to 40 to 50 milligrams per day, one serving of walnuts can eat up a big chunk of that budget.
 
This is exactly why walnuts have high oxalates in the eyes of anyone managing kidney stone risk.
 

2. Comparison to Other Nuts

To put it in perspective, walnuts have high oxalates compared to cashews, macadamia nuts, and pecans, which are generally lower.
 
Almonds are also high in oxalates, so if you’re avoiding high-oxalate nuts, both walnuts and almonds usually make the list.
 
Pistachios and hazelnuts fall somewhere in the middle.
 
So if you’re swapping walnuts for a lower-oxalate nut, macadamia nuts or pecans are often better choices.
 

3. Why the Number Matters for Some People

For most healthy people, the oxalates in walnuts aren’t a problem because the body handles them without issue.
 
But if you’ve had calcium oxalate kidney stones, or if your doctor has put you on a low-oxalate diet, the oxalate content in walnuts becomes very relevant.
 
That’s when knowing that walnuts have high oxalates helps you decide whether to include them or limit them.
 
It’s not about avoiding them forever — it’s about being aware and making informed choices.
 

Should You Avoid Walnuts If You’re Sensitive to Oxalates?

Walnuts have high oxalates, but whether you should avoid them depends on your situation.
 
Here’s how to think about it:

1. If You’re Prone to Kidney Stones

If you’ve had calcium oxalate stones, your doctor may recommend limiting high-oxalate foods, and walnuts would be on that list.
 
That doesn’t mean you can never eat them, but you’d want to keep portions small and pair them with calcium-rich foods, which can help bind oxalates in the gut.
 
So yes, walnuts have high oxalates, and for stone formers, moderation is key.
 

2. If You Have No History of Stones

For most people with no kidney stone history, the oxalates in walnuts aren’t something to worry about.
 
Your body handles normal amounts of oxalate from food without any trouble.
 
So even though walnuts have high oxalates, you can still enjoy them as part of a balanced diet.
 
The key is not going overboard and eating them by the pound.
 

3. Tips to Reduce Oxalate Impact

If you want to keep walnuts in your diet but reduce the oxalate effect, try these tips.
 
Eat them with dairy or another calcium source, since calcium binds oxalate in the digestive tract.
 
Drink plenty of water throughout the day to help flush oxalates through your system.
 
And keep portions modest — a small handful rather than a large bowl.
 
That way, even though walnuts have high oxalates, you’re managing them smartly.
 

So, Do Walnuts Have High Oxalates?

Walnuts do have high oxalates, especially compared to nuts like macadamia and pecans.
 
For most people, that’s not a concern, but if you’re on a low-oxalate diet or have a history of kidney stones, it’s something to pay attention to.
 
The oxalates in walnuts are natural and not a reason to panic, but they are a reason to be mindful if your health requires it.
 
Enjoy walnuts in moderation, pair them with calcium, stay hydrated, and you can still include them in your diet while keeping oxalate levels in check.