Is Flaxseed High in Oxalates? What Food Buyers Need to Know

No, flaxseed is not considered high in oxalates. Compared to many nuts, seeds, and leafy greens, flaxseed contains relatively low levels of oxalates, making it a safe option for most consumers — including those concerned about kidney stones.

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1. What Are Oxalates?

Oxalates, or oxalic acid, are naturally occurring compounds found in many plant foods. In the body, oxalates can bind to calcium and form calcium oxalate crystals, which are a major contributor to kidney stones (Massey et al., 1993).

High-oxalate foods include:

• Spinach (approx. 750 mg per 100g)

• Rhubarb

• Beets

• Almonds

• Soy products

Not everyone is sensitive to oxalates, but for people prone to kidney stones, limiting oxalate intake may be recommended.

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2. Oxalate Content in Flaxseed

According to data from the Harvard T.H. Chan School of Public Health and other food oxalate databases, flaxseed contains only 2–10 mg of oxalates per tablespoon (approx. 10g). This is considered low by most dietary standards (Harvard, 2021).

So, if your customers are seeking low-oxalate ingredients, flaxseed is a great choice—especially in milled or oil form.

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3. Nutritional Benefits of Flaxseed

Besides being low in oxalates, flaxseed is valued for its rich nutrient profile:

• Alpha-linolenic acid (ALA) – A plant-based omega-3

• Lignans – A powerful antioxidant

• Dietary fiber – Both soluble and insoluble

• Protein – Approximately 18–20%

These components make flaxseed a functional ingredient in many health-focused products like:

• Baked goods

• Breakfast cereals

• Smoothies and bars

• Nutritional supplements

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4. Industrial Applications and Oxalate Concerns

For food manufacturers, ingredient oxalate content is often overlooked, but it matters in niche markets, especially:

• Renal diets

• Low-oxalate medical foods

• Natural health products

Why flaxseed is a good fit:

• Low oxalate, high nutrition – A rare combination

• Versatile formats – Whole, ground, defatted meal, oil

• Heat-tolerant – Stable in baking and extrusion

Compared to soy, which is higher in oxalates and phytoestrogens, flaxseed offers similar benefits with lower antinutritional risk.

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5. Alternatives to Flaxseed (If Needed)

For applications where flaxseed isn’t suitable (e.g., texture or flavor restrictions), consider:

Still, flaxseed remains one of the best all-around ingredients in the low-oxalate, functional food category.

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Conclusion

Flaxseed is low in oxalates, safe for kidney-conscious diets, and highly valuable for food producers targeting health-focused consumers. With its excellent nutritional profile and minimal antinutritional factors, it deserves a place in your ingredient portfolio—especially when oxalate content matters.

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References

• Harvard T.H. Chan School of Public Health. (2021). Oxalate Content of Food. Retrieved from https://regepi.bwh.harvard.edu/health/Oxalate/files

• Massey, L. K., Roman-Smith, H., & Sutton, R. A. (1993). Oxalate content of foods and its effect on humans. The American Journal of Clinical Nutrition, 57(3), 419–422.