Is Peanut Butter High in Oxalates?

Is Peanut Butter High in Oxalates?

If you’re wondering “is peanut butter high in oxalates,” here’s the short answer.

Peanut Butter contains about 38mg of oxalates per 2 tablespoons (32g). That is considered high compared to other foods. Peanut butter contains about 38mg of oxalates per two-tablespoon serving. That is over a third of the recommended daily budget from one serving.

The recommended daily oxalate budget is about 100mg. One serving of peanut butter uses about 38% of that.

How Does This Compare?

Among nut butters, peanut butter is moderate-to-high. Almond butter is worse at about 50mg per two tablespoons. Cashew butter has about 25mg. Macadamia butter and sunflower seed butter are lower options.

Who Should Watch Their Intake?

People who eat peanut butter daily should count it toward their oxalate budget. Combined with other moderate-oxalate foods throughout the day, it adds up.

Lower-Oxalate Alternatives

  • Macadamia nut butter (low oxalate)
  • Coconut butter (near zero)
  • Tahini (moderate, about 11mg/tbsp)
  • Sunflower seed butter (varies by brand)

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

Peanut Butter 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.