Is Mangold or Spinach beet Safe for Kidney Stones? (Avoid)
mg oxalate
per serving
Serving: 1 serving (100 g)
Verdict: 🔴 Avoid
Per 100g: 874 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Mangold or Spinach beet is one of the higher-oxalate options at 590 mg per serving, well above what's advisable for stone formers. Replace it where you can. If you do eat it, small portions, calcium at the same meal, and extra water are the damage controls.
Among vegetables, Mangold or Spinach beet sits well above the category average of 27 mg. For context, 219 out of 271 vegetables (80%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average vegetables in our database has 27 mg oxalate per serving — which means Mangold or Spinach beet is 2083% above the category norm. Within its specific category, Mangold or Spinach beet ranks on the higher end for oxalate. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all vegetables rated Avoid to compare within the same verdict level.
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 Mangold or Spinach beet, the measured oxalate value is 590 mg per 1 serving (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 Mangold or Spinach beet, the measured oxalate value is 590 mg per 1 serving (Avoid).
Where does the oxalate data come from?
The numbers come from Harvard T.H. Chan SPH's 2024 laboratory measurements, published through the OHF database. Direct lab analysis, which is why they're treated as the reference values for food oxalate. Mangold or Spinach beet comes in at 590 mg oxalate per 1 serving (Avoid) in the measured database.
Should I also check sodium and calcium?
Yes — oxalate alone doesn't decide stone risk. Sodium pushes more calcium into urine, and calcium from food (not supplements) helps bind oxalate during digestion. The main food page covers sodium and calcium alongside oxalate. Applied to Mangold or Spinach beet: 590 mg oxalate per 1 serving — Avoid per Harvard (2024).