🥕 Root Vegetables — 🟢 Oxalate Safe Foods
The Root Vegetables category has 38 Safe-rated foods — all verified by Harvard's 2024 lab analysis. If you're looking for dependable, low-oxalate options in this food group, start here.
📊 38 foods
Content reviewed by OxalateWatch editorial team. Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
**Majority safe:** 38/38 foods (100%) are in the safe range. The odds are in your favor with this intersection.
**Average oxalate:** 6 mg/serving across all 38 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 "🔴"} Garlic
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Turmeric Root Extract
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Ginger ale
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato starch
0 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Radish
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Shallots
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Flour
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Condiments
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Radish
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Jicama
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Parsnip
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Daikon radish
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Turmeric
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Onion powder
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Garlic powder
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Pickled ginger (gari)
1 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Turnip
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato Flakes
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato chips
2 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
3 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Onion
4 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Celeriac
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Greens Turnip
5 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Turnip Greens
6 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Carrots
9 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
10 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Parsnips
15 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
15 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
16 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Herbs and Spices
17 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potato
18 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Chips
18 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Potatoes
20 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Juice
23 mg / serving
Safe
{"🟢" if f["verdict"]=="safe" else "🟡" if f["verdict"]=="caution" else "🔴"} Juice
23 mg / serving
Safe
❓ 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 38-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 Safe 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.