🥕 Root Vegetables

Root vegetables and tubers. Based on Harvard T.H. Chan SPH oxalate data (2024).

54 foods in this collection

✓ Medically Reviewed Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.

🟢 Safe
39 foods
72%

🟡 Caution
12 foods
22%

🔴 Avoid
3 foods
5%

🍽️ Foods in This Collection

🟡 Beets

48 mg oxalate / serving

Caution

🟢 Carrots

9 mg oxalate / serving

Safe

🟡 Carrots

30 mg oxalate / serving

Caution

🟢 Celeriac

5 mg oxalate / serving

Safe

🟢 Garlic

0 mg oxalate / serving

Safe

🟢 Greens Turnip

5 mg oxalate / serving

Safe

🔴 Mangold or Spinach beet

590 mg oxalate / serving

Avoid

🟢 Onion

4 mg oxalate / serving

Safe

🟢 Parsnips

15 mg oxalate / serving

Safe

🟡 Potato Salad

26 mg oxalate / serving

Caution

🟢 Potato

16 mg oxalate / serving

Safe

🟢 Potato

10 mg oxalate / serving

Safe

🟡 Potato

29 mg oxalate / serving

Caution

🟡 Potato

36 mg oxalate / serving

Caution

🟢 Potato

15 mg oxalate / serving

Safe

🟢 Potato

18 mg oxalate / serving

Safe

🟡 Potatoes

32 mg oxalate / serving

Caution

🟢 Potatoes

20 mg oxalate / serving

Safe

🟢 Radish

1 mg oxalate / serving

Safe

🟢 Rutabaga

4 mg oxalate / serving

Safe

🟢 Turnip Greens

6 mg oxalate / serving

Safe

🟢 Turnip

2 mg oxalate / serving

Safe

🟡 Yam

68 mg oxalate / serving

Caution

🟢 Flour

1 mg oxalate / serving

Safe

🔴 Juice

164 mg oxalate / serving

Avoid

🟢 Juice

23 mg oxalate / serving

Safe

🟢 Juice

23 mg oxalate / serving

Safe

🟢 Condiments

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

1 mg oxalate / serving

Safe

🟢 Herbs and Spices

3 mg oxalate / serving

Safe

🟢 Herbs and Spices

17 mg oxalate / serving

Safe

🟢 Herbs and Spices

2 mg oxalate / serving

Safe

🟡 Herbs and Spices

46 mg oxalate / serving

Caution

🟡 Spinach

88 mg oxalate / serving

Caution

🟢 Chips

18 mg oxalate / serving

Safe

🟡 Chips

37 mg oxalate / serving

Caution

🟢 Potato Flakes

2 mg oxalate / serving

Safe

🟡 Soup

40 mg oxalate / serving

Caution

🟡 Herbed Chicken without herbed potatoes

39 mg oxalate / serving

Caution

🔴 Beet Powder

100 mg oxalate / serving

Avoid

🟢 Turmeric Root Extract

0 mg oxalate / serving

Safe

🟢 Radish

1 mg oxalate / serving

Safe

🟢 Jicama

1 mg oxalate / serving

Safe

🟢 Ginger ale

0 mg oxalate / serving

Safe

🟢 Rutabaga

1 mg oxalate / serving

Safe

🟢 Parsnip

1 mg oxalate / serving

Safe

🟢 Daikon radish

1 mg oxalate / serving

Safe

🟢 Potato chips

2 mg oxalate / serving

Safe

🟢 Turmeric

1 mg oxalate / serving

Safe

🟢 Onion powder

1 mg oxalate / serving

Safe

🟢 Garlic powder

1 mg oxalate / serving

Safe

🟢 Potato starch

0 mg oxalate / serving

Safe

🟢 Pickled ginger (gari)

1 mg oxalate / serving

Safe

❓ Frequently Asked Questions

How many foods are in this category?

There are 54 foods in this category in our database, all with oxalate data from Harvard T.H. Chan SPH (2024).

Are these foods generally safe for kidney stones?

It depends on the specific food — even within a category, oxalate levels vary widely. Some are very safe, others need caution. Check individual food pages for specific numbers.

What's the lowest-oxalate option in this category?

Browse the list below — the cards show oxalate per serving for each food. Safe foods (🟢) are your best bets.

How should I prepare these foods?

Preparation method matters. Boiling and draining can reduce oxalate in many vegetables. Steaming and roasting have less effect. Check individual food pages for specific tips.

This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.