Are Walnuts High in Oxalates?

Are Walnuts High in Oxalates?

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

Walnuts contains about 31mg of oxalates per 1 oz / about 14 halves. That is considered high compared to other foods. Walnuts contain about 31mg of oxalates per ounce. That is a moderate-to-high amount, using about a third of the daily budget.

The recommended daily oxalate budget is about 100mg. One serving of walnuts uses about 31% of that.

How Does This Compare?

Among tree nuts, walnuts fall in the middle. Almonds are much higher at 122mg, cashews at 49mg. Pecans are lower at 10mg, and macadamia nuts are lowest at 5mg.

Who Should Watch Their Intake?

Walnuts are popular for their omega-3 content, but the oxalate trade-off matters for people managing kidney stones. A small serving is fine for most people.

Lower-Oxalate Alternatives

  • Macadamia nuts (5mg/oz)
  • Pecans (10mg/oz)
  • Flax seeds for omega-3 (6mg/tbsp)
  • Chia seeds are worse (90mg/oz)

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

Walnuts 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.