Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Carrots are interesting because their oxalate changes with preparation. Raw carrots run about 30 mg per serving — into Caution territory. But cooked carrots drop lower, as some oxalate leaches into the cooking water. A handful of baby carrots as a snack is fine. A massive carrot juice cleanse is not. The bigger picture with carrots: they're rich in beta-carotene and fiber, and the oxalate is moderate enough that you don't need to eliminate them. Just don't make them your primary vegetable if you're watching oxalate closely.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup, grated | 128 g | 30 mg | Caution |
| 2 x 1 cup, grated | 256 g | 60 mg | Caution |
| ½ x 1 cup, grated | 64 g | 15 mg | Safe |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
⚖️ Compare this food: · vs Arugula · vs Kohlrabi →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Is Carrots safe for kidney stones?
Awareness over avoidance. Carrots has 30 mg oxalate per 1 cup, grated — higher than ideal, but not panic-worthy. Smaller servings, less frequent, problem mostly solved.
What's the oxalate content of Carrots?
The lab result: 30 mg per 1 cup, grated (128g serving). That's 24 mg per 100g. Harvard's ion chromatography analysis, 2024. Not crowdsourced, not estimated.
Is Carrots a high-oxalate food?
It's in the moderate range. 30 mg per 1 cup, grated sits between safe and high-risk. Manageable if you watch how much you eat.
What are the best low-oxalate alternatives to Carrots?
Substitutes exist. The safe alternatives listed below are all low-oxalate foods in the same family as Carrots. Grab one of those and you dodge the oxalate while keeping similar flavors.
How much Carrots is safe to eat?
A standard serving (1 cup, grated) of Carrots gives you 30 mg oxalate. Half that = 15 mg. That's the difference between a caution-level and a safe-level meal. Portions matter a lot here.
How much sodium does Carrots have?
Sodium's not the issue here. Carrots has 62 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.