How Much Oxalate Is in Beetroot Juice?
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 oxalate per 100g matter?
Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. For Beetroot Juice, the measured oxalate value is 164 mg per 1 cup (Avoid).
How accurate is the oxalate measurement?
These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For context, Beetroot Juice measures 164 mg per 1 cup, rated Avoid.
How does this compare to other foods?
The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. For context, Beetroot Juice measures 164 mg per 1 cup, rated Avoid.