Does Peanut Butter Have Less Oxalates Than Other Nuts?

November 24, 2025 •

4 min read

While peanuts are technically legumes and not tree nuts, a single serving of roasted peanuts contains approximately 27mg of oxalate. This often raises the question: does peanut butter have less oxalates compared to other nuts and nut butters, and how does this affect those on a low-oxalate diet? The answer depends heavily on portion size and preparation.

Quick Summary

This article explores the oxalate content of peanut butter, comparing it to other nuts and nut butters. It details how oxalate levels can vary and provides guidance on managing consumption for individuals concerned about kidney stones. The content also offers lower-oxalate alternatives and safe consumption strategies.

Key Points

Peanut Butter's Oxalate Content: A standard 2-tablespoon serving of peanut butter contains a moderate level of oxalates (~30-38mg), which can be managed with portion control.
Not Low, but Manageable: Peanut butter does not have a low oxalate content compared to nuts like macadamias, but it is not as high as almonds or cashews.
The Calcium-Pairing Strategy: Pairing peanut butter with calcium-rich foods, such as milk or yogurt, can help reduce oxalate absorption.
Lower-Oxalate Alternatives: For stricter diets, sunflower seed butter and macadamia nut butter are excellent, lower-oxalate alternatives to peanut butter.
Moderation is Key: Consuming excessive amounts of peanut butter, especially when prone to kidney stones, can increase oxalate intake and risk.

Understanding Oxalates and Their Impact

Oxalates are natural compounds found in many plants, including fruits, vegetables, nuts, and legumes. When consumed, oxalates can bind with minerals like calcium in the digestive tract. In some cases, and especially for individuals prone to forming kidney stones, these calcium-oxalate crystals can accumulate in the kidneys, leading to stone formation. Managing oxalate intake is a key dietary strategy for preventing kidney stones, a condition known as calcium oxalate nephrolithiasis. However, a low-oxalate diet is only necessary for people with a confirmed risk, as most healthy individuals can process normal amounts without issue.

Comparing Peanut Butter to Other Nut and Seed Butters

Contrary to popular belief, peanuts are a legume, not a tree nut, which can influence their nutritional and mineral profile, including oxalate content. While some sources may classify peanuts as high-oxalate, a single serving of peanut butter can be managed within a low-oxalate diet if portions are controlled. The key is understanding that 'high' is relative, and moderation is crucial. Many people overconsume, turning a moderate-oxalate food into a problem.

The Role of Moderation and Calcium Pairing

For those managing their oxalate intake, portion control is paramount. A typical serving of 2 tablespoons of peanut butter contains approximately 30-38 mg of oxalate. This amount is often manageable when paired with a source of calcium, such as dairy. Calcium binds with oxalates in the gut, reducing their absorption and potential to form kidney stones. For instance, having a peanut butter sandwich with a glass of milk or mixing it into yogurt can be an effective strategy.

Lower-Oxalate Alternatives to Peanut Butter

For individuals seeking lower-oxalate options, several nut and seed butters offer alternatives. These are particularly useful for those who consume large quantities of spreads or are on a very strict oxalate-restricted diet. Some of the best choices include:

Sunflower Seed Butter: A popular, low-oxalate choice for those with peanut allergies or those seeking a lower oxalate load.
Macadamia Nut Butter: Macadamia nuts are among the nuts lowest in oxalate, making their butter an excellent option.
Pecan Butter: Made from pecans, which have a lower oxalate content than peanuts, and offer a distinct flavor.
Tahini: This paste from ground sesame seeds has a relatively low oxalate content and is great for dressings and dips.

Oxalate Comparison Table: Peanut Butter vs. Other Nut and Seed Butters


Nut/Seed Butter	Estimated Oxalate (per 2 Tbsp)	Suitability for Low-Oxalate Diet	Notes
Peanut Butter	~30-38 mg	Moderate (Requires portion control)	Excellent source of protein and fat, pair with calcium.
Almond Butter	High (122mg+ per ounce)	Generally Not Recommended	Almonds are one of the highest oxalate nuts; avoid on restricted diets.
Cashew Butter	High (49mg per ounce)	Generally Not Recommended	Higher oxalate content requires strict portioning or avoidance.
Sunflower Seed Butter	Low (<10mg)	Excellent	Great alternative, especially for those with allergies.
Macadamia Nut Butter	Very Low (~12mg per ounce)	Excellent	A safe and flavorful option for restrictive diets.
Pecan Butter	Low (~10mg per ounce)	Excellent	Good source of healthy fats with low oxalate impact.
Tahini	Low (~16mg)	Good	Versatile ingredient for dips and sauces.

Strategies for Managing Oxalate Intake from Peanut Butter

For individuals who enjoy peanut butter and have been advised to watch their oxalate intake, here are some actionable steps:

Practice portion control: Stick to the recommended 2-tablespoon serving size to keep oxalate levels in check.
Pair with calcium-rich foods: Combining peanut butter with a glass of milk, yogurt, or cheese helps bind oxalates in the gut.
Choose natural brands: Opt for peanut butter brands without added sugar and salt, which can contribute to overall health risks.
Consider powdered peanut butter: Powdered versions can sometimes have a lower overall oxalate density, and help manage calories as well.
Stay hydrated: Drinking plenty of water helps flush the kidneys and dilute potential stone-forming substances.

Conclusion

In summary, the question of whether peanut butter has less oxalates is complex. While peanuts have a moderate-to-high oxalate content compared to some low-oxalate alternatives, the amount in a typical serving of peanut butter is often manageable for most people through moderation and by pairing with calcium. It does not have less oxalate than truly low-oxalate nuts like macadamias or pecans, but it is certainly not as high as almond butter. For those with a history of kidney stones or other specific health concerns, lower-oxalate nut and seed butters like sunflower or macadamia nut butter present excellent alternatives. As always, consulting a healthcare provider or a registered dietitian is the best approach for personalized dietary advice, especially for restrictive conditions like managing oxalate levels.

Outbound Link: For an extensive list of oxalate content in foods, including nuts and seeds, consult the Harvard T.H. Chan School of Public Health's oxalate information.

Frequently Asked Questions

Yes, peanuts are considered a high-oxalate food, but in moderation, peanut butter can be part of a low-oxalate diet. A typical 2-tablespoon serving contains a manageable amount, but excessive consumption should be avoided by those with kidney stone concerns.

To safely include peanut butter, control your portion size (limit to 2 tablespoons) and pair it with a source of calcium, such as dairy. The calcium binds with oxalates in the gut, reducing absorption.

Lower-oxalate alternatives include sunflower seed butter, macadamia nut butter, pecan butter, and tahini. These can be used as substitutes for those on stricter low-oxalate diets.

No, oxalate content varies significantly among nuts and seeds. Almond and cashew butters are high in oxalates, while macadamia and pecan butters are low.

While powdered peanut butter may have a lower overall oxalate density due to the removal of some fats, its oxalate content can still accumulate. It can be a tool for managing both calories and overall intake but does not eliminate the oxalate presence.

For some vegetables, boiling can reduce oxalate content as it leaches into the water, but this method is not typically applicable or effective for reducing oxalates in prepared products like nut butters.

Not necessarily. Unless a doctor has advised a very strict, restrictive diet, moderate consumption (2 tablespoons) can be part of a kidney-friendly diet. Always consult a healthcare professional for personalized guidance.