Is Beetroot Juice Safe for Kidney Stones? (Avoid)
mg oxalate
per serving
Serving: 1 cup (250 g)
Verdict: 🔴 Avoid
Per 100g: 66 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Beetroot Juice: Avoid (🔴), 164 mg oxalate per serving — multiple times the 100 mg threshold. Treat it as an avoid list item. When you need something similar, the lower-oxalate alternatives on this page are the safer swap.
Putting Beetroot Juice in context: it lands well above the category average of 27 mg. In the database, 80% of vegetables (219 of 271) fall in the 🟢 Safe group (under 25 mg oxalate/serving). The typical vegetables here averages 27 mg oxalate per serving, so Beetroot Juice runs 507% above that baseline. That places it on the higher end for oxalate in its category. Why this matters: the gap between two Safe foods can be wide — one may hold 5 mg oxalate while another sits at 24 mg. The lower one leaves more room in your day. See all vegetables rated Avoid for a full side-by-side.
Why does the safe threshold matter?
The 25 mg cutoff comes from clinical guidance for stone formers. Below it, a food's oxalate contribution is small enough not to move the needle for most patients. Harvard's 2024 lab data sits behind these figures — direct measurements, not estimates. For context, Beetroot Juice measures 164 mg per 1 cup, rated Avoid.
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. For context, Beetroot Juice measures 164 mg per 1 cup, rated Avoid.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct laboratory measurements — the most reliable oxalate data available for food. For Beetroot Juice, the measured oxalate value is 164 mg per 1 cup (Avoid).
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For context, Beetroot Juice measures 164 mg per 1 cup, rated Avoid.