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What Is the Oxalate Content in Chia Seeds?

overnight oats with chia seed and plant-based yoghurt

Chia seeds have gained popularity in the health community. They are treated as a health food by many sellers. But what are their levels of oxalates? They have high levels of omega-3 fatty acids, fibre, protein, and various micronutrients.

But, for some people, especially those at risk of kidney stones, it's vital to know the oxalate content in chia seeds. People who are sensitive may need to follow a low-oxalate diet under the guidance of a healthcare professional.

Oxalate Content in Chia Seeds

Chia seeds are small seeds that people often eat for their health benefits. They are rich in dietary fibre. Fibre helps with bowel movements and keeping your digestive system healthy.

Chia seeds also have important minerals.

But, like other seeds, chia seeds contain something called oxalates. Oxalates can be a concern for some people. Especially those who have issues with kidney stones or other kidney health problems. If you think this may be you but are unsure speak to health experts.

Chia seeds are a moderate oxalate food. This means that a balanced diet can include them. But you need to consider overall oxalate intake. People on a low-oxalate diet should monitor their chia seed intake. They should do this following professional medical advice.

Oxalate in Chia Seed Comparison Table

This table offers a quick overview of how chia seeds compare to other popular seeds in terms of oxalate content. It may help you to make informed dietary choices related to oxalate management. Always research multiple oxalate sources.

  • Low: Less than 50 mg per 100 g

  • Moderate: 50 to 150 mg per 100 g

  • High: More than 150 mg per 100 g

Here is a comparison of the oxalate content in chia seeds with other seeds:

These numbers are from the OHF, but sources vary. Please research and speak to a medical professional before making dietary changes. I have listed the sources I use in the Resource Library. I am not a medical practitioner, just someone trying to raise awareness.


Average Ox (mg) per 100 g

Serving Size

Serving Size (g)

Calc Oxalate per serving

Oxalate level



1 Tbsp




Flax (linseed)


2 Tbsp




Pumpkin, raw or roasted


2 Tbsp




Sunflower, raw or roasted


1/4 cup




How Do Oxalates Affect Your Kidneys?

If you have chronic kidney disease or are prone to kidney stones, you need to be careful with how much oxalate you eat. People with irritable bowel syndrome may have oxalate issues. High oxalate consumption can lead to the formation of calcium oxalate stones. These are the most common types of urinary stones and can be very painful.

In some cases, too much oxalate can build up in the kidneys. This can lead to a condition called oxalate nephropathy. To avoid painful kidney stones, it’s important to eat a balanced diet. Also, be sure to drink plenty of water to help your body get rid of extra oxalates.

Making Healthy Choices with Seeds

When choosing seeds like chia seeds, pumpkin seeds, or flax seeds, think about oxalate content and health benefits. Seeds are a good source of fibre and can be good for your heart. They can be good for brain health and in turn mental health.

But if you have kidney problems, you should be careful with how much oxalate you have. It’s a good idea to mix these seeds with other foods that are low in oxalates. This way, you can enjoy their benefits without risking your kidney health.

The Importance of Drinking Water and Nutrition

Drinking enough water in your daily diet is important to everyone. Fluid intake especially if you are worried about kidney stones. Having a glass of water often helps your body flush out oxalates. This lowers the chance of stones forming.

Eating a variety of foods and learning about good nutrition can help you stay healthy. You can make positive choices that protect your kidneys and keep you feeling great. To do this, understand the foods you eat and how they affect your body.

Nutritional Benefits of Chia Seeds

Despite the oxalate, chia seeds offer many health benefits. They make a valuable addition to the diet.

  • Chia seeds are rich in ALA a type of omega-3 fatty acid that helps the heart.

  • Chia seeds are high in fibre. They can help regulate digestion and keep a healthy gut.

  • Protein is a good source of plant-based protein. Protein is needed for muscle repair and growth.

  • Chia seeds have micronutrients. They include calcium, magnesium, and phosphorus. These minerals help bones.

How to Incorporate Chia Seeds into Your Diet

One way to reduce oxalate absorption is to pair oxalate foods with calcium-rich foods. Calcium combines with oxalate in the intestines. It forms calcium oxalate, which is then removed from the body in stool.

This lowers the risk of kidney stones because oxalate is a key component in the most common type of kidney stones. The main types of kidney stones are calcium oxalate, calcium phosphate, uric acid, and struvite. Including chia seeds in your diet can be a healthy and nutritious choice. Here are some tips on how to incorporate chia seeds into your daily meals:

Chia Pudding: One of the most popular ways to enjoy chia seeds is by making chia pudding. Simply mix chia seeds with your favourite milk (such as oat milk or coconut milk) and let it sit in the fridge overnight. The chia seeds will absorb the liquid and create a pudding-like texture. For added flavour, you can top it with fruits, nuts, or sweeteners.

Smoothies: Add a tablespoon of chia seeds to your favourite smoothie for an extra nutritional boost. The chia seeds will add extra fibre and omega-3 fatty acids to your drink, making it more filling and satisfying.

Baking: Chia seeds can be used as an egg substitute in baking recipes. Simply mix one tablespoon of chia seeds with three tablespoons of water and let it sit for a few minutes until it forms a gel-like consistency. This can replace one egg in your recipes.

Toppings: Sprinkle chia seeds on top of your yogurt, oatmeal, or salads for added texture

Here are some calcium-rich plant-based foods to pair with chia seeds:

  • Calcium Fortified Plant Milk and Juices

  • Plant-based yoghurt

  • Tofu

  • Leafy Green Vegetables(Kale and bok choy)

  • Broccoli and Broccoli Rabe

  • Dried Figs

  • Sesame Seeds and Tahini

  • Edamame and Tempeh

Leafy green vegetables, broccoli, sesame seeds, edamame, tahini, and tempeh are also good sources of omega-3 fatty acids. Omega-3s are considered good for heart health, brain function, eye health, inflammation and joint health, skin health, pregnancy and infant development and bone health.


Chia seeds are a nutrient-dense plant food with many potential health benefits. They are rich in omega-3 fatty acids, fibre, protein, antioxidants, minerals and vitamins.

This nutritious food can be part of a healthy diet, even if you are monitoring your oxalate intake. Chia seeds have moderate oxalate.

People who have health concerns should seek medical advice before making dietary changes. If they have a history of kidney stones they can manage their oxalate intake with a balanced diet and the guidance of a healthcare professional. This way, they can enjoy the seeds' benefits while managing their levels of oxalate.

If you are looking at planning meals. Think about buying a cookbook on Amazon.

To read more about oxalate in greens, read Arugula Oxalates Rocket. Thank you for reading.


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