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
How the form changes the number: preparation is the real variable across this family. Boiling leaches a meaningful share of soluble oxalate into the cooking water — commonly 30-50% for plant foods — while raw and dry-heat forms keep essentially all of it, so the same base food can land in different brackets depending on how it is cooked. This page tracks Carrots (Raw) at 30 mg per serving, at the high end of the family. Related forms in this family: Carrots (Steamed or canned) (9 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup, grated | 128 g | 30 mg | Moderate Oxalate |
| 2 x 1 cup, grated | 256 g | 60 mg | Moderate Oxalate |
| ½ x 1 cup, grated | 64 g | 15 mg | Low Oxalate |
🏷️ Tags
🟡 See all Vegetables rated Caution for kidney stones →
🔗 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.