How Much Oxalate Is in Sweet potato?
mg oxalate
per serving
Serving: 1/2 cup, mashed (134 g)
Verdict: 🟡 Caution
Per 100g: 42 mg
Data: Harvard T.H. Chan SPH (2024)
The bottom line for Sweet potato: Caution (🟡) at 56 mg oxalate per serving. It's the middle of the road — usable, but with guardrails. Half portions, occasional frequency, calcium pairing, and watching your total daily intake keeps it workable.
Putting Sweet potato in context: it lands well above 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 Sweet potato runs 107% above that baseline. That places it on the higher end for oxalate 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 Caution 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. Sweet potato comes in at 56 mg oxalate per 1/2 cup, mashed (Caution) in the measured database.
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. Applied to Sweet potato: 56 mg oxalate per 1/2 cup, mashed — Caution per Harvard (2024).
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 context, Sweet potato measures 56 mg per 1/2 cup, mashed, rated Caution.