How Much Sodium Is in Potato?
mg oxalate
per serving
Serving: 1/2 cup (78 g)
Verdict: 🟢 Safe
Per 100g: 23 mg
Data: Harvard T.H. Chan SPH (2024)
What this means: Potato is rated Safe (🟢). At 18 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.
Among vegetables, Potato sits below 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 Potato is 34% below the category norm. Within its specific category, Potato ranks among the lower-oxalate options. 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 Safe to compare within the same verdict level.
How does sodium affect kidney stones?
High sodium intake increases calcium in urine (hypercalciuria), which raises the risk of calcium-based kidney stones. The general recommendation is under 2,300 mg/day — lower if you're actively preventing stones.
What's a safe daily sodium target?
Aim for under 2,000-2,300 mg per day. Check labels on packaged foods — sodium adds up quickly. Cooking at home with fresh ingredients gives you the most control over sodium intake.
How do I reduce sodium when eating out?
Ask for sauces and dressings on the side. Choose grilled/steamed over fried. Skip the soup (often very high sodium). Request no added salt. These small changes make a measurable difference.