How Much Oxalate Is in Mangold or Spinach beet?
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 oxalate per 100g matter?
The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. For context, Mangold or Spinach beet measures 590 mg per 1 serving, rated Avoid.
How accurate is the oxalate measurement?
The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For context, Mangold or Spinach beet measures 590 mg per 1 serving, rated Avoid.
How does this compare to other foods?
Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods. For Mangold or Spinach beet, the measured oxalate value is 590 mg per 1 serving (Avoid).