The oxalate content in almonds is high. Oxalates are natural compounds found in many foods, including nuts. They can affect the body's ability to absorb minerals.
People who are prone to kidney stones can develop more stones by eating lots of oxalates. Stones form when oxalates bind with calcium in the urine to form calcium oxalate stones.
Oxalate Levels in Almonds on a Low-Oxalate Diet
Almonds are healthy because they have good fats, protein, and fibre. But, they have more oxalates than other nuts.
You don't need to stop eating almonds completely. If you're concerned about oxalates, just watch how many almonds you have. If you are prone to getting kidney stones, your doctor may recommend limiting oxalates to less than 100 milligrams per day.
Almonds have a lot of oxalates. Hazelnuts, macadamia nuts, pecans, and walnuts have fewer oxalates. If you want to reduce oxalate intake, eat more of these nuts.
Remember to eat nuts in moderation for a healthy diet. Vary your food choices to get a range of nutrients without consuming too many oxalates.
Here's a chart that is the estimated comparison of oxalate content in various nuts per 100 grams
Comparison Table: Low-Oxalate and High-Oxalate Foods
All the information below has been sourced from the OHF database. The Resource Library contains links to this information.
Nuts | Oxalate Content (Approx. mg/100g) |
Almonds | 369 |
Hazelnuts | 181 |
Macadamia Nuts | 44 |
Peanuts | 131 |
Pecans | 52 |
Oxalates in Almonds and Kidney Stones
Almonds, like many nuts, are rich in oxalate, a natural compound found in plant-based foods. While almonds are a good source of protein and vitamin E, their high oxalate content can contribute to the formation of kidney stones, especially calcium oxalate kidney stones.
If you have a history of kidney stones or kidney disease, it’s important to watch your oxalate intake. Almonds and other high-oxalate foods should be eaten in moderation, especially if you’re following a low-oxalate diet.
If you follow a plant-based diet, it’s important to know the oxalate content in different foods. For those looking to lower their oxalate intake, low-oxalate foods like chestnuts, pistachios or macadamia nuts are better choices.
Some fruits are a good snack option. Fruits such as bananas and apples are also considered low in oxalate and can be included in a balanced diet. It’s important to stay hydrated, as proper hydration can help reduce the risk of oxalate crystal formation in the kidneys.
To gain a better understanding of the varying levels of oxalate in nuts, I suggest you read my post: Are All Nuts Rich in Oxalate? The answer, as you may have guessed, is no. Not all nuts are high in oxalate, but the differing amounts are substantial.
Could You Be Sensitive to High Oxalate Foods?
What Are the Signs of Oxalate Sensitivity? Here are some possible signs. Always speak to your doctor, but here are some things to look out for:
Kidney Stones
Urinary Issues
Digestive Problems
Joint Pain
Fatigue and Weakness
Skin Rash
If you have these symptoms, talk to your doctor. These symptoms could be related to different issues.
If you have found this helpful, you may want to read my other posts on oxalate. Thank you for reading.
Comments