Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Mangold, also called spinach beet, is one of the highest-oxalate foods ever measured: 590 mg per half-cup. That's worse than regular spinach. If you have calcium oxalate stones, this is not a food you eat and wonder about later — it's a hard avoid. The stems can be cooked separately and may have less oxalate, but the leaves are firmly in the red zone.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 serving | 100 g | 590 mg | Avoid |
| 2 x 1 serving | 200 g | 1180 mg | Avoid |
| ½ x 1 serving | 50 g | 295 mg | Avoid |
🏷️ Tags
🔴 See all Vegetables rated Avoid for kidney stones →
⚖️ Compare this food: · vs Tomato juice · vs Radish →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Mangold or Spinach beet with kidney stones?
Yeah, this one's in the red. 590 mg oxalate per 1 serving is way over the safe threshold. Mangold or Spinach beet is a food to avoid or eat very rarely. There are better options in the same category.
What's the oxalate content of Mangold or Spinach beet?
The exact figure: 590 mg of oxalate per 1 serving of Mangold or Spinach beet. Works out to 874 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Mangold or Spinach beet low or high oxalate?
Yeah, it's high. 590 mg per 1 serving is way over the safe threshold. Mangold or Spinach beet belongs in the 'limit severely' column.
What are the best low-oxalate alternatives to Mangold or Spinach beet?
Don't give up the whole category — just pick a safer member of it. The green foods in the related section all work as substitutes for Mangold or Spinach beet with a fraction of the oxalate.
How much sodium does Mangold or Spinach beet have?
The sodium level is fine — 79 mg/100g. If all your foods looked like this on sodium, you'd be in great shape for stone prevention.
Does boiling Mangold or Spinach beet reduce the oxalate?
Here's the cooking hack: boil Mangold or Spinach beet, discard the water. That's where the dissolved oxalate goes. Expect roughly 30-50% reduction. Steaming is a distant second place.
Can I eat Mangold or Spinach beet if I pair it with dairy?
Eat Mangold or Spinach beet with calcium-rich food at the same meal. The calcium grabs oxalate in your digestive tract before your kidneys ever see it. Yogurt, cheese, or milk work. Calcium pills between meals don't.