How Much Oxalate Is in White/Russet Potato?
mg oxalate
per serving
Serving: 1/2 cup (78 g)
Verdict: 🟢 Safe
Per 100g: 23 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for White/Russet Potato: Safe (🟢), with 18 mg oxalate per serving — comfortably below the 25 mg safe cutoff. There's no need to limit it. Just keep your usual kidney stone basics in place: water throughout the day and calcium-rich foods at meals.
Putting White/Russet Potato in context: it lands below 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 White/Russet Potato runs 34% below that baseline. That places it among the lower-oxalate options 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 Safe for a full side-by-side.
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. White/Russet Potato comes in at 18 mg oxalate per 1/2 cup (Safe) in the measured database.
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. For context, White/Russet Potato measures 18 mg per 1/2 cup, rated Safe.
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. Applied to White/Russet Potato: 18 mg oxalate per 1/2 cup — Safe per Harvard (2024).