How Much Oxalate Is in Russet Potato?
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 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 Russet Potato, the measured oxalate value is 29 mg per 1/2 cup, chopped (Caution).
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. Applied to Russet Potato: 29 mg oxalate per 1/2 cup, chopped — Caution per Harvard (2024).
How does this compare to other foods?
Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. Russet Potato comes in at 29 mg oxalate per 1/2 cup, chopped (Caution) in the measured database.