Nutrition Diet: What nuts are lowest in oxalates?

October 28, 2025 •

2 min read

For individuals managing their oxalate intake, knowing what nuts are lowest in oxalates is crucial, as some nuts are surprisingly high in these naturally occurring compounds. A low-oxalate diet, often recommended for preventing kidney stones, can still include many nutrient-rich nuts, provided you make informed choices.

Quick Summary

This guide details the nuts with the lowest oxalate content, including macadamias, pecans, and walnuts, which are safer for restricted diets. It also identifies high-oxalate nuts to limit, offering practical tips and dietary considerations for managing oxalate intake effectively.

Key Points

Macadamia Nuts are the Lowest: Raw macadamia nuts have the lowest oxalate content among commonly consumed nuts, making them the best choice for a low-oxalate diet.
Walnuts and Pecans are Good Choices: Walnuts and pecans are also excellent low-oxalate options, offering significant nutritional benefits, including healthy fats and antioxidants.
Avoid High-Oxalate Nuts: Almonds, cashews, and Brazil nuts are very high in oxalates and should be limited or avoided on a low-oxalate diet.
Portion Control is Important: Even with low-oxalate nuts, moderation is key due to their caloric density and overall contribution to your daily oxalate count.
Pair with Calcium: Eating nuts with calcium-rich foods can help minimize oxalate absorption in the gut.
Consider Seeds as Alternatives: Seeds like pumpkin and sunflower seeds are also very low in oxalates and can be great snacks or recipe additions.

Understanding Oxalates and Their Impact

Oxalates, or oxalic acid, are natural compounds found in many plant foods, including nuts. For most healthy people, consuming oxalates is not a problem. However, for those with a history of kidney stones or other medical conditions, a buildup of oxalates can be problematic. In the kidneys, oxalates can bind with calcium, forming crystals that can eventually grow into painful kidney stones. People at risk may be advised to follow a low-oxalate diet.

The Lowest Oxalate Nut Choices

Several nuts are low in oxalates and can be included in a low-oxalate diet. {Link: The Kidney Dietitian https://www.thekidneydietitian.org/low-oxalate-nuts/} lists the lowest oxalate nuts.

Comparison Table: Low-Oxalate vs. High-Oxalate Nuts

A comparison of oxalate content in various nuts, typically per 100-gram serving, can be helpful. {Link: The Kidney Dietitian https://www.thekidneydietitian.org/low-oxalate-nuts/} provides a detailed breakdown.

Practical Tips for a Low-Oxalate Diet

Strategies for managing oxalate intake include combining nuts with calcium-rich foods to help reduce absorption and practicing portion control. {Link: The Kidney Dietitian https://www.thekidneydietitian.org/low-oxalate-nuts/} offers practical tips.

Navigating the High-Oxalate Nuts

Certain nuts are high in oxalates and should be limited on a restricted diet. {Link: The Kidney Dietitian https://www.thekidneydietitian.org/low-oxalate-nuts/} provides guidance on high-oxalate options.

Conclusion

Selecting low-oxalate nuts while managing portion sizes and pairing with calcium-rich foods are effective approaches for individuals on a low-oxalate diet. Consulting a healthcare professional is recommended for personalized dietary advice. For additional health information, visit {Link: Everyday Health https://www.everydayhealth.com/diet-nutrition/health-benefits-of-macadamia-nuts/}.

Frequently Asked Questions

Macadamia nuts contain the lowest oxalate levels, followed by walnuts, pecans, and pistachios. These options are generally considered safe for those on a low-oxalate diet.

A low-oxalate diet is most often recommended for individuals who have a history of kidney stones, as a buildup of oxalates can contribute to their formation. It may also benefit those with certain digestive issues or sensitivities.

Yes, both almonds and cashews are very high in oxalates and should be limited or avoided by those following a low-oxalate diet. This includes products like almond milk and flour.

You can reduce oxalate absorption by consuming calcium-rich foods alongside your meals. Calcium binds with oxalates in the gut before they can be absorbed by the body.

A typical serving size is about one ounce, or a small handful. This helps manage your intake effectively and prevent a buildup of oxalates, even with low-oxalate options.

Excellent seed alternatives include pumpkin seeds and sunflower seeds. Both are very low in oxalates and provide a variety of essential nutrients.

Boiling or soaking nuts can help reduce their soluble oxalate content as the oxalates leach into the water. However, raw or dry-roasted nuts are also good options if you choose naturally low-oxalate varieties.