Is Russet Potato Safe for Kidney Stones? (Caution)
mg oxalate
per serving
Serving: 1/2 cup, chopped (64 g)
Verdict: 🟡 Caution
Per 100g: 46 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Russet Potato sits in the 25-99 mg range with 29 mg per serving, so treat it as a sometimes-food. Keep servings modest, don't stack it with other moderate-oxalate items in one day, and pair it with calcium to blunt absorption.
Among vegetables, Russet Potato sits close to 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 Russet Potato is 7% above the category norm. Within its specific category, Russet Potato ranks near the middle of the pack. 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 Caution 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. Russet Potato comes in at 29 mg oxalate per 1/2 cup, chopped (Caution) in the measured database.
Can I eat this food every day?
Daily eating is fine for Safe foods (under 25 mg/serving). For Caution or Avoid foods, spread them out and alternate with low-oxalate picks. The idea is keeping your weekly oxalate load manageable, not eliminating any single food. For Russet Potato, the measured oxalate value is 29 mg per 1/2 cup, chopped (Caution).
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. For context, Russet Potato measures 29 mg per 1/2 cup, chopped, rated Caution.
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. Russet Potato comes in at 29 mg oxalate per 1/2 cup, chopped (Caution) in the measured database.