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Pine Nuts

Protein
Moderate

Oxalate Content

14.6
mg
per 2 tbsp (20g)
Per 100g
73mg
Daily Budget
15%of 100mg
Verified by peer-reviewed research

Renal Nutrients

per 100g
Sodium
2mg0% DV
Potassium
597mg23% DV
Phosphorus
575mg57% DV
Source: USDA FoodData Central
Daily Budget Impact
This food uses 15% of your daily 100mg budget

Cooking Reduces Oxalate

Oxalate leaches into water during cooking. Here's how preparation affects Pine Nuts:

🥬Raw
73mg
🫕
Boiled-20%
58.4mg
save 14.6mg
♨️
Steamed-10%
65.7mg

Based on Chai & Liebman (2005). Drain cooking water to remove leached oxalate.

Track Cooking Methods & Save Oxalate

Daily target for kidney stone prevention: 50-100mg total oxalate intake. Track your daily consumption to stay within safe limits.

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