Are walnuts high in oxalates?

As humans, we are always trying to find ways to take better care of ourselves. One way is by eating a balanced and nutritious diet. Many people turn to nuts as a healthy snack option because they are packed with protein and other beneficial nutrients. However, one concern that often comes up is the oxalate content in certain nuts, particularly walnuts. But just how high are walnuts in oxalates? Let’s explore this nutty topic!

What Are Oxalates?

Before we delve into the oxalate content of walnuts specifically, let’s first discuss what exactly oxalates are. Oxalic acid is a naturally occurring substance found in many foods we eat every day such as spinach, kale, rhubarb and almonds (don’t believe us? Google it!) . When consumed frequently or excessively in large amounts , these foods can elevate urinary levels of calcium-oxylate crystals which can cause kidney stones for susceptible persons.

Overall though there isn’t substantial evidence indicating on diets low on Calcium (consuming less than 350 mg daily) may result harmful consequences since normally intestinally absorbed dietary calcium binds readily available unabsorbed soluble-Oxolate water present within gut lumen form insoluble precipitates preventing absorption

Understanding Walnut’s Nutritional Profile

Now let’s get back to our star food -walnut- If you’re not familiar with walnut nutrition facts read on!

Below is an overview Table reflecting various nutritional data related to English Walnuts (Juglans regia):

Nutrient Amount per serving
Calories 185
% daily value 9%
Total Fat 18g
% DV 23%
Saturated fat 1.7 g
% DV 8%
Monounsaturated fat 2.5 g
Polyunsaturated fat 13g
% DV nonesuch (not a significant source of saturated fat)
Cholesterol 0mg
Sodium 1mg

It is said that walnuts are known to be rich in Omega-3 fatty acids and antioxidants, and they may also offer several health benefits such as reducing inflammation, lowering blood pressure, improving cholesterol levels among others but let’s not get ahead of ourselves shall we?

Wait…What Are Walnuts Again?

For those who have never tasted or even seen a walnut before (and I hope you’re rare), it is useful to know what type of nut we’re actually discussing.

English Walnuts are usually touted for their nutritional value compared to other types. As the name suggests the nuts were originally produced naturally by trees all over England

What’s the Oxalate Content in Walnuts?

So now with some context about oxalates and walnuts themselves sorted out let’s discuss their oxalate content! According to studies ,walnut typically has an average amount of approximately 107-141 mg/100gms fresh weight

To put this into perspective:

An ounce serving (28 grams) of raw English walnuts contains approximately 38 milligrams (it’s like reading foreign language at this point )

## Should You Avoid Walnut if You’re Prone To Kidney Stones?

Given how many people develop kidney stones worldwide every year, it’s no surprise that Oxalates – which are known to exacerbate Kidney stones formation- are a concern for many people. However the relationship is not cause and effect:
Since different genetic and diet factors have been associated with high levels of urinary oxelates (at least 10% of total worldwide population).

There’s currently no set ‘safe limit’ when it comes to oxalate intake. Therefore some health organisations recommend individuals tend to consume foods containing low-to-moderate amount of ‘oxylates’.

Not every individual is prone or susceptible to develop kidney stones from excess ingestion .If you’re at risk or already had a history please consult with your doctor before significantly increasing any food high in dietary oxalate present.

So, should you avoid walnuts if you’re prone to developing kidney stones? It really depends on how sensitive you personally are as well as what other types since practically all nuts contain some level of dietary oxalytes

Are There Possible Benefits To Eating Walnuts?

Now we’ve covered the major concerns about eating walnuts including their nutritional content generally and more specifically regarding their ‘radiation exposure potentials’

So, aside from being concerned over possible higher Oxolate amounts in various nut choices; why eat walnut? According to research consuming small quantities regularly may contribute positively towards improving cognitive function ,help control blood sugar levels ,lower cholesterol, reducing inflammation among others

Consuming moderate amounts In regards with persons who lead healthy lifestyles might potentially decrease vascular disease risks but yet again ,there’s no such substitution or option available nor exists today that guarantees miracle-like transformations.

Anyone intending Adding regular Walnut nutrition via adding sprinklings on salad bowls/veggies/soups/Greek-yoghurt bowls et-cetera can incorporate these benefits into daily snacking practices

## How To Eat Walnuts Safely?

We’ve discussed a lot so far about Walnuts’ nutritional qualities, but what about eating them safely? Here are some quick tips:

  • Remember that even though Walnuts contains moderate amount of Oxolate all nut varieties’ contain it to some extent
  • If you’re prone to developing kidney stones, consult with your doctor before heavily increasing intake frequency.
  • As with any type of food or dieting plan, moderation is key:Be mindful not to consume huge quantities in a single helping.
    1/4ths serving (i.e.28g) one time shouldn’t risk any consequences and whether intending the green stuff make sure included calcium contributions occur mainly through dietary sources apart from this


In summary, differentiating between walnut types and how they are prepared can have an effect on their oxalate content potentially . English walnuts seem consistently low to moderate in the total quantity like other nuts.

The most important point remains consulting your Doctor if you’ve had prior experience or propensity for stone-formations but otherwise consuming walnuts seems relatively safe.

Focus on more…things (not oxalates) in life- live well , play harder & keep healthy!

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