Are Walnuts Low In Oxalates

Walnuts are not low in oxalates.
 
In fact, they’re considered a high-oxalate food, which surprises a lot of people who think of nuts as mostly healthy fats and protein.
 
If you’ve been asking yourself “are walnuts low in oxalates,” the short answer is no, and that matters if you’re watching your oxalate intake for kidney stones or other health reasons.
 
Walnuts contain a notable amount of oxalates, and depending on your sensitivity, that could be something to keep an eye on.
 
In this post, we’ll look at whether walnuts are low in oxalates, how many oxalates they actually contain, and how they compare to other nuts.
 
Let’s get into it.
 

Are Walnuts Low in Oxalates?

Walnuts are not low in oxalates, and here’s what that really means for you.
 
The oxalate content in walnuts is high enough that they regularly show up on lists of foods to limit if you’re on a low-oxalate diet.
 
So when people ask if walnuts are low in oxalates, the honest answer is that they sit firmly in the higher range compared to many other foods.
 
That said, the exact amount can vary based on the type of walnut, how it’s prepared, and the testing method used.
 

1. Walnuts Contain a Moderate to High Amount of Oxalates

Most sources put walnuts at around 74 milligrams of oxalates per 100 grams.
 
Some measurements go a bit lower and some a bit higher, but the general consensus is that walnuts are not a low-oxalate nut.
 
For context, that’s well above nuts like macadamias and pecans, which are often recommended on low-oxalate diets.
 
So if you’re specifically looking for low-oxalate nuts, walnuts probably won’t make the cut.
 

2. Oxalates Are Natural Compounds in Many Plant Foods

Oxalates are naturally occurring substances found in plants, and they serve various functions like storing calcium and defending against pests.
 
Walnuts aren’t unique in containing oxalates, but they do contain more than some people expect.
 
The oxalates in walnuts bind to minerals like calcium and can affect how your body absorbs them.
 
This is one reason why people prone to kidney stones often monitor how many oxalates they eat.
 

3. Preparation Doesn’t Remove Oxalates From Walnuts

Unlike some vegetables where boiling or soaking can lower oxalate levels, walnuts don’t lose much oxalate through typical preparation.
 
Roasting, soaking, or blending walnuts won’t significantly reduce their oxalate content.
 
So if you’re trying to lower your oxalate intake, you can’t just soak walnuts and expect the oxalates to disappear.
 
That’s an important distinction if you’re wondering whether walnuts are low in oxalates after any kind of processing.
 

How Walnuts Compare to Other Nuts for Oxalates

If you’re watching oxalates, it helps to see how walnuts stack up against other nuts.
 

1. Almonds Are Even Higher in Oxalates

Almonds are one of the highest-oxalate nuts out there, often containing over 120 milligrams per 100 grams.
 
So while walnuts aren’t low in oxalates, they’re actually lower than almonds.
 
If you’re choosing between the two and trying to reduce oxalates, walnuts might be the slightly better option, though neither is truly low.
 

2. Cashews and Peanuts Are Also High

Cashews and peanuts both contain significant oxalates as well.
 
Cashews hover around 50 to 100 milligrams per 100 grams, and peanuts can be similarly high.
 
So walnuts are in good company among nuts that aren’t low in oxalates.
 

3. Macadamias and Pecans Are Much Lower

If you genuinely need low-oxalate nuts, macadamias and pecans are far better choices.
 
Macadamias are often cited as one of the lowest-oxalate nuts, and pecans are also relatively low.
 
So when someone asks are walnuts low in oxalates, comparing them to macadamias makes the answer pretty clear.
 

Who Needs to Watch Oxalates in Walnuts?

Not everyone needs to worry about oxalates in walnuts, but some people do.
 

1. People Prone to Kidney Stones

If you’ve had calcium oxalate kidney stones, your doctor may recommend a low-oxalate diet.
 
Since walnuts are not low in oxalates, you might need to limit them or avoid them depending on your individual situation.
 
Always check with your healthcare provider before making big dietary changes.
 

2. People With Certain Digestive Conditions

Some people with conditions like Crohn’s disease or other gut issues may be sensitive to high-oxalate foods.
 
Walnuts, being higher in oxalates, could potentially cause discomfort for those individuals.
 
Again, it depends on your personal health picture.
 

3. Most People Don’t Need to Worry

For the average person, the oxalates in walnuts aren’t a problem.
 
Walnuts are rich in healthy fats, antioxidants, and other nutrients that make them a great addition to most diets.
 
So unless you have a specific reason to watch oxalates, you can enjoy walnuts without stressing about it.
 

So, Are Walnuts Low in Oxalates?

Walnuts are not low in oxalates, and they actually contain a moderate to high amount compared to many other foods.
 
If you’re on a low-oxalate diet or prone to kidney stones, you may want to limit walnuts or choose lower-oxalate nuts like macadamias or pecans instead.
 
For most people, though, walnuts are a healthy and nutritious snack that doesn’t need to be avoided.
 
The key is knowing your own health needs and making choices that fit them.
 
Now you have a clear answer to whether walnuts are low in oxalates, so you can decide what works best for you.