Are Cashews High in Oxalates?

Are Cashews High in Oxalates?

If you’re wondering “are cashews high in oxalates,” here’s the short answer.

Cashews contains about 49mg of oxalates per 1 oz / about 18 cashews. That is considered high compared to other foods. Cashews contain about 49mg of oxalates per ounce. That is about half the daily budget in a small handful.

The recommended daily oxalate budget is about 100mg. One serving of cashews uses about 49% of that.

How Does This Compare?

Among nuts, cashews are high but not the worst. Almonds top the list at 122mg per ounce. Walnuts have about 31mg, pecans about 10mg, and macadamia nuts about 5mg.

Who Should Watch Their Intake?

Cashew milk, cashew cheese, and cashew-based vegan products all carry this oxalate load. People on plant-based diets who rely heavily on cashew products should be aware.

Lower-Oxalate Alternatives

  • Macadamia nuts (5mg/oz)
  • Pecans (10mg/oz)
  • Coconut (low oxalate)
  • Pine nuts (low oxalate)

What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plants. Your body also produces them as a metabolic byproduct. In small amounts, they pass through your system without issues.

The problem starts when oxalate intake is high and calcium intake is low. Oxalates bind to calcium in the kidneys and form calcium oxalate crystals, the most common type of kidney stone. About 80% of kidney stones are calcium oxalate.

How to Reduce Oxalate Absorption

  • Pair high-oxalate foods with calcium. Eating calcium-rich foods (like cheese or yogurt) at the same meal binds oxalates in the gut before they reach the kidneys.
  • Cook your vegetables. Boiling reduces oxalate content by 30-50% because oxalates leach into the water. Steaming helps less.
  • Drink plenty of water. Staying hydrated dilutes oxalate concentration in urine, reducing crystal formation.
  • Spread intake across meals. A moderate-oxalate food at each meal is better than a high-oxalate food all at once.

The Bottom Line

Cashews is high in oxalates. If you have a history of kidney stones or are on a low-oxalate diet, limit or avoid it. There are good alternatives that give you similar nutrition without the oxalate load.

Want Help Building a Diet That Works for You?

Tracking oxalates is just one piece of the puzzle. A health coach can help you build a whole-food eating plan that accounts for oxalates, inflammation, gut health, and your personal goals. Book a free discovery call to get started.

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Disclaimer: Oxalate values are approximate and based on Harvard T.H. Chan School of Public Health. Values can vary by growing conditions, preparation method, and brand. This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized guidance. Last verified March 2026.