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Are Walnuts High In Oxalates? (Good or Bad for Kidneys?)

Oxalates are present in most foods, including meats, vegetables, and fruit. However, if consumed in high quantities and by people struggling with kidney stones or other kidney problems, they can bind to calcium, preventing nutrient absorption and contributing to the development of kidney stones.

Hence, it’s essential to control your intake of oxalates and be aware of the oxalate content of the most common foods. For example, are walnuts high in oxalates?

Are Walnuts High In Oxalates?

Walnuts contain a moderate amount of oxalates. That means that their consumption should be limited by people suffering from kidney stones and other kidney problems. On the other hand, small amounts of walnuts should be okay, especially that they’re rich in nutrients, healthy fats, and vitamins that can help you stay healthy and away from other health conditions.

On top of that, walnuts and different types of nuts are a good source of protein, which helps you stay full and strong as it feeds your muscles, protecting them from becoming an energy source.

What is the oxalate content of walnuts?

A serving of 1/4 cup of walnuts contains around 10-25mg of oxalates. This puts walnuts in the group having a moderate amount of oxalates. As a result, walnuts should be avoided by people struggling with a severe form of kidney stones.

However, even though following a low-oxalate diet, most people should be alright with consuming walnuts every once in a while. Dietary oxalate consumption is often divided into four levels: low oxalate, moderate oxalate, high oxalate, and extremely high oxalate.

Walnuts are in the second group, so they’re not completely restricted on this diet. However, walnuts are also high in fat, and it’s easy to overindulge on them. So make sure to control how much walnuts you consume — even if you’re not following a low-oxalate diet.

Are walnuts good for you?

Walnuts are one of the most nutritious nuts out there. In fact, a serving of 1/4 cup of walnuts contains 191, and, in that, 19 grams of fat. Even though fats have a bad reputation, walnuts actually contain healthy fats that help protect your heart, lower the risk of heart attack and stroke, and help you feel full after a meal. As a result, a diet rich in healthy fats can help offset many negative effects of a high-carb diet.

Are Walnuts High In Oxalates? Pin it!
Are Walnuts High In Oxalates? Pin it!

Walnuts are high in antioxidants. In fact, walnuts contain the highest number of beneficial antioxidants out of all nuts. These compounds help flush out free radicals out of your body, thus preventing oxidative and age-related damage to your cells and organs.

They also lower “bad” cholesterol levels in your blood, preventing many cardiovascular problems. Hence, indulging in some walnuts every once in a while can help you stay healthy.

Walnuts are also a wonderful source of omega-3 fats. These compounds protect your heart and lower cholesterol levels. On top of that, having enough omega-3 fatty acids in your diet contributes to a wide variety of cardiovascular benefits, including maintaining a normal heart rhythm, slowing down plaque buildup in the arteries, and lowering blood pressure.

What’s more, many people these days don’t consume enough of these fatty acids, so even a few walnuts can help you stock up on this important compound.

Additionally, walnuts can promote a healthy gut and decrease overall body inflammation. The compounds and minerals that walnuts contain help feed the food bacteria residing in your gut, thus preventing inflammation and ensuring good digestion.

Furthermore, reducing inflammation helps prevent certain types of cancers and other diseases. As a result, walnuts are a good way to prevent many chronic problems from developing in the first place.

It’s also incredibly easy to add walnuts to your diet. They are widely available in supermarkets and other stores, so everyone has access to them. These delicious nuts can be consumed roasted, added to salads and other dishes, and in many other ways.

They make for a delicious snack as well, but make sure not to overdo it. When eating nuts, it’s best to stick to the recommended serving.

Can you eat walnuts every day on a low-oxalate diet?

Just like most nuts, walnuts are moderately high-oxalate. Therefore, they can be consumed by people dealing with kidney stones and other kidney issues as long as the amount is controlled carefully. They are not considered to be particularly dangerous, but they’re also not very low in oxalates.

At the end of the day, it comes down to how your body processes foods high in oxalates. As a result, make sure to listen to your body and consult your doctor in case of any doubts.

Consuming too many oxalates from walnuts can lead to kidney problems that can become worse over time. Even though walnuts are moderately high in oxalates, people often consume more than the standard serving of this nut in one sitting.

As a result, it’s very easy to overeat walnuts and intake way more oxalates than you might think. Hence, when eating walnuts and any other high-fat food, portion control is essential.

On top of that, walnuts are very high in fat; in fact, most of the calories in walnuts come from this macronutrient. This means that overeating on walnuts can cause fast weight gain as they’re very nutritionally dense as well.

Hence, it’s best not to consume walnuts every day, regardless of whether you follow a strictly low-oxalate diet or not. The same goes for all other types of nuts since most of them are also high in fat.

Walnuts contain a moderate amount of oxalates. That means that they can be consumed in moderation by people struggling with kidney stones as well as other kidney diseases. On the other hand, if you don’t struggle with any problems like these, you can safely include as many walnuts in your diet as you want.

However, regardless of what your dietary plan looks like, remember that walnuts are high in fat, which means they can cause weight gain. Hence, it’s important to control how much nuts you consume.