Is Carrots (Raw) Safe for Kidney Stones? (Caution)
mg oxalate
per serving
Serving: 1 cup, grated (128 g)
Verdict: 🟡 Caution
Per 100g: 24 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Carrots (Raw): Caution (🟡) at 30 mg oxalate per serving. It's the middle of the road — usable, but with guardrails. Half portions, occasional frequency, calcium pairing, and watching your total daily intake keeps it workable.
Putting Carrots (Raw) in context: it lands close to 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 Carrots (Raw) runs 11% above that baseline. That places it near the middle of the pack 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 Caution for a full side-by-side.
Why does the safe threshold matter?
The 25 mg line is the reference point clinicians use to separate everyday foods from ones that need caution. Every value on this page traces back to Harvard's 2024 lab analysis, so the threshold is applied to measured data rather than estimates. For context, Carrots (Raw) measures 30 mg per 1 cup, grated, rated Caution.
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. Carrots (Raw) comes in at 30 mg oxalate per 1 cup, grated (Caution) in the measured database.
Where does the oxalate data come from?
Every oxalate figure is sourced from Harvard T.H. Chan SPH (2024), distributed via the OHF database. The values come from actual lab measurements of the foods — not from database averages or estimates. Applied to Carrots (Raw): 30 mg oxalate per 1 cup, grated — Caution per Harvard (2024).
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 Carrots (Raw), the measured oxalate value is 30 mg per 1 cup, grated (Caution).