Do sesame seeds have high oxalates? A complete nutritional breakdown

December 1, 2025 •

4 min read

According to research published in the journal 'Plant Foods for Human Nutrition,' sesame seeds possess one of the highest oxalate contents among commonly consumed foods, with some measurements reporting levels as high as 2.8g per 100g. This fact prompts an essential question for anyone managing their intake: do sesame seeds have high oxalates and how can this be managed effectively?

Quick Summary

Sesame seeds contain very high levels of oxalates, which can be significantly reduced by processing methods like hulling, soaking, and roasting. For most people, consuming small quantities is not a concern, but those on a low-oxalate diet or with kidney stone risk should manage their intake carefully.

Key Points

Very High Oxalate Content: Unhulled sesame seeds are considered a very high-oxalate food, with potential levels rivaling or exceeding those in spinach and rhubarb.
Reduced by Processing: Hulling, soaking, roasting, and sprouting are effective methods for reducing the oxalate concentration in sesame seeds.
Serving Size is Key: For most individuals, consuming small portions as a garnish or ingredient is unlikely to pose a risk, as the total oxalate intake is relatively low.
Kidney Stone Risk: Individuals with a history of calcium-oxalate kidney stones or those on a medically advised low-oxalate diet need to be more cautious with their intake.
Calcium Mitigation: The high calcium content in unhulled sesame seeds can bind to some of the oxalates in the gut, reducing absorption.
Product Considerations: Tahini and other products made from hulled sesame seeds have a lower oxalate content, but still contribute to total intake.
Balanced Diet Approach: Managing oxalate intake involves a holistic approach, including proper hydration and considering your overall diet, not just focusing on one food item.

Understanding Oxalates and Antinutrients

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants, including fruits, vegetables, nuts, and seeds. They act as 'antinutrients' because they can bind with minerals like calcium in the gut, preventing the body from absorbing them. This binding can lead to the formation of calcium-oxalate crystals. While this is rarely an issue for healthy individuals, those predisposed to kidney stones must carefully monitor their dietary oxalate intake.

The High Oxalate Content of Sesame Seeds

Multiple studies confirm that unhulled, whole sesame seeds are a very high-oxalate food. The precise concentration can vary based on factors like the specific variety of seed and measurement methods, leading to different reported figures. Some sources report around 380 mg of oxalates per 100 grams, while others cite figures closer to 2,800 mg per 100 grams for unprocessed seeds. This places them firmly in the high-oxalate category, often alongside foods like spinach and rhubarb.

The Impact of Processing on Oxalate Levels

Fortunately, the high oxalate content in sesame seeds is not fixed and can be significantly reduced through various processing techniques. For those looking to incorporate sesame seeds into a low-oxalate diet, these methods are key to mitigating potential risks.

Hulling: This process, which removes the outer layer (the hull) of the seed, is one of the most effective ways to reduce oxalate levels. Much of the oxalate is concentrated in the hull, along with a significant portion of the seed's calcium. Hulled sesame seeds, or the popular paste tahini (made from hulled seeds), contain substantially less oxalate than their unhulled counterparts.
Soaking: Soaking the seeds, especially for 12 hours or longer, has been shown to reduce oxalate levels, as a large portion of the oxalates are water-soluble. Discarding the soaking water is crucial for removing the leached oxalates.
Roasting: High-temperature roasting can also cause a reduction in oxalate content. The degree of reduction depends on the temperature and duration of the roasting process.
Sprouting: Research has found that sprouting can reduce oxalate concentration by about 50% in both hulled and unhulled sesame seeds.

Oxalates in Sesame Products

Processed sesame products, like tahini and halva, also contain oxalates, though in lower concentrations than whole seeds, thanks to the hulling process. However, depending on preparation, these foods still contribute to overall oxalate intake and should be consumed in moderation, especially by those on restricted diets.

Dietary Considerations and Context

While the numbers might seem high, it's crucial to consider typical serving sizes. Most people don't consume 100 grams of sesame seeds in a sitting. A standard tablespoon (around 9 grams) contains a much more manageable amount of oxalates, approximately 34 mg. For the average person, consuming small amounts as a topping or condiment is unlikely to cause issues. However, for individuals who consume larger quantities, such as in certain Middle Eastern dishes, or those with a history of kidney stones, paying attention to intake is more important.

The Balancing Act with Calcium

Interestingly, unhulled sesame seeds are also rich in calcium. This high calcium content can be a beneficial natural countermeasure. In the digestive tract, calcium and oxalates can bind together and be excreted, preventing the oxalates from being absorbed by the body. This interaction helps mitigate the risk for many individuals, provided they are not sensitive to high oxalate levels. Combining high-oxalate foods with calcium-rich ones is a standard recommendation for managing oxalate absorption.

Oxalate Content Comparison Table


Food Item	Oxalate Level (mg/100g)	Oxalate Category	Notes
Unhulled Sesame Seeds	380–2,800+ mg	Very High	Levels vary based on seed variety and processing.
Spinach	600–970 mg	Very High	Classic example of a high-oxalate vegetable.
Rhubarb	600–1,235 mg	Very High	Another notoriously high-oxalate plant.
Almonds	383 mg	High	Almonds are a well-known high-oxalate food.
Beets	~500 mg	High	Beetroot is considered high in oxalates.
Tahini	Lower	Medium-High	Processed from hulled seeds, so levels are reduced.

Conclusion: Managing Sesame Seed Oxalates

In conclusion, whole, unhulled sesame seeds do have high oxalates. However, for the majority of the population consuming them in small, typical serving sizes, this is not a significant concern. For those with a history of kidney stones or who are following a low-oxalate diet, it is important to be mindful of intake. The good news is that by choosing hulled seeds and products like tahini, or by employing simple processing methods like soaking and roasting, you can dramatically reduce the oxalate load. By understanding these factors and paying attention to portion sizes, you can continue to enjoy the nutritional benefits of sesame seeds without unnecessary concern over their oxalate content. For more information on dietary choices, consult reliable nutrition sources like Healthline.

Frequently Asked Questions

Yes, all sesame seeds naturally contain high levels of oxalates. However, the oxalate content is significantly higher in unhulled seeds, as much of the compound is located in the outer layer.

A typical serving of one tablespoon (around 9 grams) of sesame seeds contains approximately 34 mg of oxalates, which is generally not a concern for most healthy individuals.

Individuals with a history of kidney stones should exercise caution. While small amounts of hulled or processed sesame seeds may be fine, it is best to consult a healthcare provider or a registered dietitian to determine a safe intake level.

Yes, roasting sesame seeds has been shown to reduce their oxalate content, with higher temperatures and longer durations resulting in a greater reduction.

The most effective methods include hulling the seeds, which removes most of the oxalates. Soaking the seeds and discarding the water is also very effective, as oxalates are water-soluble.

Tahini is made from hulled sesame seeds, which have a lower oxalate content than whole seeds. While tahini is not considered 'very high' in oxalates like unhulled seeds, it still contains them and should be consumed in moderation on a low-oxalate diet.

While almonds are also considered a high-oxalate nut (around 383 mg/100g), some reports indicate that unhulled sesame seeds can contain even higher levels, sometimes significantly so.