🥕 Root Vegetables — 🟡 Oxalate Caution Foods
The caution zone: 12 Root Vegetables foods at 25-99 mg oxalate per serving. You can include these, just be mindful. A half portion or rotating with lower-oxalate foods keeps your total in check.
📊 12 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Average oxalate:** 43 mg/serving across all 12 foods. Check individual food pages for precise numbers per serving size.
**Data source:** All oxalate values from Harvard T.H. Chan SPH (2024) via OHF. Nutrition data from USDA FoodData Central where available.
🍽️ Foods in This Category
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato Salad
26 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
29 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Carrots
30 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potatoes
32 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
36 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chips
37 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbed Chicken without herbed potatoes
39 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Soup
40 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
46 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Beets
48 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Yam
68 mg / serving
Caution
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Spinach
88 mg / serving
Caution
❓ Frequently Asked Questions
Which Root Vegetables are the lowest in oxalate?
Browse the food list below — foods with 🟢 are the safest. The exact oxalate numbers are displayed so you can compare within the 12-food intersection.
Are all Root Vegetables safe for kidney stones?
No — it depends on the specific food. Some are very low, others require caution. Always check the individual food page for exact oxalate per serving.
How should I use this Root Vegetables × Oxalate Caution breakdown?
Use it as a filter. If you're shopping or meal planning, prioritize the 🟢 Safe foods as your go-to options. 🟡 Caution foods are fine occasionally. 🔴 Avoid foods need the most attention.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct lab measurements, not estimates or crowd-sourced data.
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.