Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Potatoes are a study in how preparation changes oxalate content. Boiled white potatoes (peeled) run about 18 mg per half-cup — in the safe zone but worth tracking if you eat large portions. The skin contains more oxalate than the flesh, so peeling helps. Boiling and discarding the water reduces oxalate further. A medium baked potato with skin could be 25-30 mg — pushing into Caution territory. Mashed potatoes (with milk and butter for calcium) are an excellent side dish. French fries and potato chips add oxalate plus sodium — occasional treats, not daily foods.
📊 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 White/Russet Potato at 18 mg per serving, in the middle of the family range. Related forms in this family: New with skin Potato (16 mg), Russet Potato (29 mg), Instant Potato (15 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1/2 cup | 78 g | 18 mg | Low Oxalate |
| 2 x 1/2 cup | 156 g | 36 mg | Moderate Oxalate |
| ½ x 1/2 cup | 39 g | 9 mg | Low Oxalate |
🏷️ Tags
🟢 See all Vegetables rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Potato with kidney stones?
Safe pick. 18 mg oxalate per 1/2 cup means Potato is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
What's the oxalate content of Potato?
The exact figure: 18 mg of oxalate per 1/2 cup of Potato. Works out to 23 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Potato high in oxalates?
Definitely low. 18 mg oxalate per 1/2 cup. That's the green zone. No restrictions needed for this food.
What are the best low-oxalate alternatives to Potato?
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 Potato with a fraction of the oxalate.
How much sodium does Potato have?
47 mg sodium per 100g in Potato. Well under the 460 mg threshold. One less thing on your kidney stone checklist.