Are Walnuts High In Oxalates

Walnuts are moderately high in oxalates, containing about 28 milligrams of oxalates per 100 grams, which puts them on the higher end compared to many other nuts.
 
If you’ve been wondering “are walnuts high in oxalates?” because you’re watching your kidney health or managing a condition like kidney stones, this is an important question to get right.
 
The short answer is yes, walnuts do contain oxalates, but they’re not the worst offender out there when you compare them to foods like spinach or rhubarb.
 
In this post, we’ll break down just how high in oxalates walnuts really are, why it matters, and how you can still enjoy them without stressing too much.
 
Let’s get into it.
 

Are Walnuts High in Oxalates?

Yes, walnuts are high in oxalates, though their levels fall somewhere in the middle-to-high range depending on what you’re comparing them to.
 
Here’s what you need to know about the oxalate content in walnuts and why it matters.
 

1. The Actual Oxalate Levels in Walnuts

Walnuts contain roughly 28 milligrams of oxalates per 100 grams, which is about 74 milligrams per cup.
 
That number places walnuts higher than cashews and macadamia nuts but lower than almonds, which can hit around 122 milligrams per 100 grams.
 
So when people ask if walnuts are high in oxalates, the honest answer is that they’re moderately high, not extreme, but definitely worth watching if you’re sensitive.
 

2. Why Oxalates Matter for Some People

Oxalates are natural compounds found in many plant foods, and for most people they’re completely harmless.
 
But if you’re prone to calcium oxalate kidney stones, your doctor may recommend limiting high oxalate foods, including walnuts, to reduce your risk.
 
The problem is that oxalates can bind with calcium in your urine and form crystals, which is exactly what you don’t want if you’ve had stones before.
 

3. Walnuts Are Still Incredibly Nutritious

Even though walnuts are high in oxalates, they’re packed with omega-3 fatty acids, antioxidants, and heart-healthy fats.
 
For most people, the benefits of eating walnuts far outweigh the oxalate concern, especially since you’d need to eat a lot of them to hit problematic levels.
 
A small handful a day is unlikely to cause issues unless your doctor has told you otherwise.
 

How to Enjoy Walnuts If You’re Watching Oxalates

If you love walnuts but need to keep an eye on your oxalate intake, you don’t have to give them up entirely.
 
Here are a few smart ways to enjoy walnuts while keeping oxalate levels in check.
 

1. Stick to Small Portions

A serving of walnuts is about one ounce, or roughly 14 halves, and that keeps your oxalate intake modest.
 
Instead of snacking on a giant bowl, measure out a small portion and enjoy it as a topping for yogurt, oatmeal, or salads.
 
This way, you still get the nutritional perks without loading up on oxalates.
 

2. Pair Walnuts with Calcium-Rich Foods

Eating walnuts alongside calcium-rich foods like yogurt or cheese can actually help because calcium binds to oxalates in your gut before they reach your kidneys.
 
This means your body absorbs less oxalate, lowering the risk of crystal formation.
 
So a walnut-yogurt combo isn’t just tasty, it’s a smart move if you’re managing oxalate intake.
 

3. Soaking Walnuts May Help

Some people soak walnuts overnight before eating them, believing it reduces oxalates and makes them easier to digest.
 
While the science on how much soaking reduces oxalates in walnuts is still limited, it’s a low-risk habit that many people swear by.
 
Just drain and rinse them well before eating.
 

4. Balance with Low-Oxalate Foods

If you’re having walnuts, balance your plate with low-oxalate foods like lettuce, cucumbers, or apples.
 
This keeps your overall oxalate load for the day down and gives your kidneys an easier time.
 
It’s all about moderation and smart pairing rather than cutting walnuts out completely.
 

Are Walnuts Higher in Oxalates Than Other Nuts?

When you compare walnuts to other nuts, they land in the middle of the pack for oxalate content.
 
Here’s a quick comparison to put things in perspective.
 

1. Walnuts vs. Almonds

Almonds are higher in oxalates than walnuts, coming in at around 122 milligrams per 100 grams.
 
So if you’re choosing between the two and watching oxalates, walnuts are actually the safer bet.
 

2. Walnuts vs. Cashews and Pecans

Cashews contain about 10 milligrams per 100 grams, and pecans are even lower at around 10 milligrams too.
 
That means walnuts are higher in oxalates than cashews and pecans, so keep that in mind if you’re sensitive.
 

3. Walnuts vs. Peanuts

Peanuts are technically legumes, and they contain around 27 milligrams per 100 grams, putting them right around the same level as walnuts.
 
So walnuts aren’t uniquely high, they’re just in that moderate-to-high zone you should be aware of.
 

So, Are Walnuts High in Oxalates?

Walnuts are moderately high in oxalates, with about 28 milligrams per 100 grams, so yes, they do contain a notable amount.
 
But for most people, that’s not a reason to avoid them entirely, especially given their impressive nutritional profile.
 
If you’re prone to kidney stones or your doctor has advised you to watch oxalates, keep your portions small, pair walnuts with calcium-rich foods, and balance them with low-oxalate options.
 
For everyone else, walnuts are a healthy, delicious addition to your diet that you can enjoy without worry.
 
Hope this post has helped you understand whether walnuts are high in oxalates and how to enjoy them safely.