Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Beet powder has become a popular pre-workout supplement among athletes and runners because of its nitrate content. But from a kidney stone perspective, it's a concentrated oxalate source — 100 mg per serving, putting it in the Avoid zone. The dehydration process concentrates everything, including oxalate. If you're an athlete using beet powder for performance, the trade-off is real: nitrates for blood flow vs oxalate for your kidneys. For kidney stone patients, the risk outweighs the benefit. Skip it.
📊 Nutrition at a Glance
⚠️ Moderate Sodium
Beet Powder has 280 mg sodium per 100g. While not critically high, kidney stone patients should monitor sodium intake as excess can raise urinary calcium.
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 tbsp | 10 g | 100 mg | Avoid |
| 2 x 1 tbsp | 20 g | 200 mg | Avoid |
| ½ x 1 tbsp | 5 g | 50 mg | Caution |
🏷️ Tags
🔴 See all Vegetables rated Avoid for kidney stones →
⚖️ Compare this food: · vs Cabbage · vs Lettuce →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Beet Powder safe for kidney stones?
Bad news if you love Beet Powder: 100 mg per 1 tbsp. That's many times what's considered safe. If kidney stones are your concern, this one's not your friend. Look for swaps.
What's the oxalate content of Beet Powder?
The lab result: 100 mg per 1 tbsp (10g serving). That's 997 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Beet Powder high in oxalates?
High. At 100 mg per 1 tbsp, Beet Powder is a high-oxalate food. Harvard's 2024 data puts this firmly in the avoid zone for stone formers.
What are the best low-oxalate alternatives to Beet Powder?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Beet Powder. Pick from those.
Can I eat Beet Powder if I pair it with dairy?
Pairing strategy: eat Beet Powder alongside a calcium source. The calcium-oxalate binding happens in your gut, not your kidneys. One less dose of oxalate hitting your bloodstream. Timing = same meal.
Does boiling Beet Powder reduce the oxalate?
Yes — boiling Beet Powder and dumping the water can cut oxalate by roughly 30-50%. The oxalate dissolves into the water, and you pour it out. Steaming does way less. Raw = max oxalate.
How much sodium does Beet Powder have?
The sodium level is fine — 280 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.