Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Beets occupy a confusing middle ground. They're vividly colored, packed with nitrates that athletes love, and frequently appear in "superfood" lists. But for kidney stone patients, they come with a caution label: 48 mg oxalate per half-cup serving. That's moderate — above the 25 mg safe line, below the 100 mg avoid line. Portion is everything here. A few slices of pickled beets on a salad? Fine. A full beet and goat cheese salad as your main lunch? That's pushing it. Also worth knowing: the oxalate is concentrated in the root, not the greens (though beet greens are their own high-oxalate problem).
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 85 g | 48 mg | Caution |
| 2 x 1/2 cup | 170 g | 96 mg | Caution |
| ½ x 1/2 cup | 42 g | 24 mg | Safe |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
⚖️ Compare this food: · vs Spinach · vs Artichoke hearts →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Beets if I have kidney stones?
Awareness over avoidance. Beets has 48 mg oxalate per 1/2 cup — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
What's the oxalate content of Beets?
One 1/2 cup of Beets = 48 mg oxalate. Scale it up to 100g and you're at 57 mg. Direct measurement from Harvard, 2024. About as reliable as food data gets.
Is Beets low or high oxalate?
It's in the moderate range. 48 mg per 1/2 cup sits between safe and high-risk. Manageable if you watch how much you eat.
What are the best low-oxalate alternatives to Beets?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Beets. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much sodium does Beets have?
The sodium level is fine — 111 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
How much Beets is safe to eat?
Size matters. 1/2 cup of Beets = 48 mg. Cut it in half, you're at roughly 24 mg. If you love this food, the half-portion strategy is your best compromise.