A Nutrition Diet Guide: How Do You Remove Oxalates From Beets?

November 2, 2025 •

5 min read

With some beet juices containing up to 70mg of oxalate per 100ml, beets are a high-oxalate vegetable that can be a concern for some people, especially those prone to kidney stones. Fortunately, for those asking how do you remove oxalates from beets, specific preparation methods can significantly reduce the oxalate content, allowing for healthier enjoyment of this nutritious vegetable.

Quick Summary

Properly preparing beets is key to reducing their high oxalate content. Effective methods include boiling, fermentation, and strategic food pairings that help bind oxalates and prevent their absorption by the body.

Key Points

Boiling is Most Effective: Boiling beets and discarding the cooking water can reduce oxalate content by 60% or more, making it the superior method for reduction.
Fermentation Breaks Down Oxalates: The microbial process of fermentation, as seen in beet kvass, effectively reduces oxalate loads and offers additional probiotic benefits.
Pair Beets with Calcium: Consuming calcium-rich foods like yogurt or cheese alongside beets helps bind oxalates in the gut, reducing absorption into the body.
Roasting is Ineffective for Oxalate Removal: Unlike boiling, cooking methods that don't involve a significant amount of water, like roasting, do not effectively reduce the oxalate content.
Hydration is Crucial: Drinking plenty of water helps dilute urine and flush out oxalates, further minimizing the risk of kidney stone formation.
Mind Your Portions: Individuals prone to kidney stones should consume beets in moderation and avoid combining them with other high-oxalate foods in the same meal.

What are Oxalates and Why Reduce Them?

Oxalates, or oxalic acid, are natural compounds found in many plants, including beets, spinach, and nuts. When consumed, oxalates can bind with minerals like calcium in the digestive tract. In individuals predisposed to kidney stones, particularly calcium oxalate stones, high oxalate intake can increase the risk of stone formation. The concern is that if oxalates are absorbed by the body, they can bind with calcium in the kidneys and form painful crystals. By understanding how to reduce the oxalate content in foods like beets, those at risk can still enjoy their nutritional benefits without compromising their kidney health.

The Science of Reducing Oxalates

The key to reducing oxalate levels in beets lies in their water-soluble nature. By cooking beets in water and then discarding that water, a significant amount of the soluble oxalates can be leached out and removed. This simple principle forms the basis for the most effective methods of oxalate reduction.

Effective Methods to Reduce Beet's Oxalate Content

Boiling and Draining

Boiling is the most effective method for reducing oxalates in vegetables like beets. Research has shown that boiling can remove a substantial portion of the soluble oxalate content, with some studies showing reductions of 60% or more. The process is straightforward: chop the beets, boil them in water for a specified time, and then discard the cooking water completely. This action flushes away the water-soluble oxalates that have leached out during cooking. For best results, use a fresh batch of water for subsequent steps, such as rinsing, if desired.

Fermentation

Another effective strategy is to ferment beets. The beneficial bacteria involved in the fermentation process, such as that used to make beet kvass or beet-based sauerkraut, can break down oxalates. This method not only reduces oxalate levels but also offers probiotic benefits, which can aid in overall digestive health. Fermentation provides a unique flavor profile and is an excellent option for those who enjoy pickled vegetables.

Strategic Food Pairing

Consuming calcium-rich foods alongside oxalate-rich foods like beets can help reduce oxalate absorption. When calcium and oxalates are eaten together, they can bind to one another in the gut before the oxalates are absorbed by the body. This reduces the amount of oxalate that ever reaches the kidneys, mitigating the risk of stone formation. This is why pairing beets with yogurt, cheese, or other dairy products is a sound dietary practice for sensitive individuals. It's important to remember that calcium is not the enemy but a crucial mineral for binding oxalates in the digestive system.

Soaking Before Cooking

While not a standalone solution, soaking sliced or chopped beets in water before cooking may help leach out some of the initial soluble oxalate content. This can be especially effective for legumes, and while less researched for beets, it can be a useful preparatory step before boiling for maximum reduction. The soaking water should always be discarded.

Comparison of Cooking Methods for Oxalate Reduction


Cooking Method	Effectiveness at Reducing Oxalates	Effect on Beet Nutrients	Resulting Flavor Profile
Boiling & Draining	Highly Effective. Reduces soluble oxalate by 60% or more.	Can reduce water-soluble vitamins like Vitamin C and Folate.	Milder flavor, softer texture. Ideal for salads or purees.
Steaming	Moderately Effective. Less efficient than boiling due to less water contact.	Retains more water-soluble vitamins compared to boiling.	Fresher, more vibrant taste and firmer texture than boiled beets.
Roasting/Baking	Ineffective for oxalate reduction. Oxalates remain in the food.	Preserves many nutrients and enhances flavor through caramelization.	Sweet, concentrated flavor and tender texture.
Fermenting	Effective. Microbial action breaks down oxalates.	Adds probiotics; nutrient content may vary based on process.	Tangy, sour flavor. Ideal for kvass or pickled beets.

A Step-by-Step Guide to Boiling Beets for Oxalate Reduction

Preparation: Wash the beets thoroughly to remove any dirt. You can choose to peel them or not, but peeling after boiling is often easier.
Chop: Cut the beets into smaller, uniform pieces to ensure even cooking. This also increases the surface area for oxalates to leach out.
Boil: Place the chopped beets in a pot of water and bring to a boil. Boil until they are tender when pierced with a fork, typically 15-20 minutes for chopped beets.
Drain: Carefully drain the beets, completely discarding the cooking water. Do not reuse this water for any other purpose, as it now contains the leached oxalates.
Rinse and Use: Rinse the beets in fresh, clean water to remove any residual oxalates from the surface. They are now ready for use in your recipe.

Maximizing Your Diet for Low-Oxalate Consumption

Reducing oxalates in beets is just one part of a comprehensive strategy. Other dietary tips can further minimize oxalate-related health concerns:

Stay Hydrated: Drink plenty of fluids (ideally 2-3 liters daily) to dilute urine and flush oxalates from your system.
Control Portions: Enjoy beets in moderation rather than consuming large quantities, especially if prone to kidney stones.
Avoid High-Oxalate Pairings: Be mindful not to combine beets with other high-oxalate foods like spinach or sweet potatoes in the same meal, which can increase the overall oxalate load.
Include Calcium: Always pair high-oxalate foods with a good source of calcium to facilitate binding in the gut.

Conclusion

While beets are a fantastic source of nutrients like folate, iron, and potassium, their high oxalate content requires careful consideration for those susceptible to kidney stones. Fortunately, simple kitchen techniques provide clear answers to how do you remove oxalates from beets. Boiling and fermentation are highly effective at reducing oxalate levels, while roasting retains them. By combining these cooking methods with smart dietary pairings and adequate hydration, you can continue to enjoy the health benefits of beets without unnecessary risk. Always consult a healthcare professional or a registered dietitian for personalized advice regarding your diet and kidney health. For more information on kidney stone prevention, you can visit the National Kidney Foundation's website.

This article is for informational purposes only and is not medical advice.

One authoritative link to be included: National Kidney Foundation: Kidney Stone Diet Plan and Prevention

Frequently Asked Questions

Raw beets contain the highest levels of oxalates and should be consumed in moderation, especially by individuals prone to kidney stones. For those at risk, boiling or fermenting is a safer preparation method.

No, roasting or baking is not an effective method for reducing oxalate levels in beets. The water-soluble oxalates remain locked inside the vegetable during these dry cooking processes.

Steaming is moderately effective but less so than boiling. While some oxalates may leach out, the lack of direct water submersion means less oxalate is removed compared to boiling.

You can pair beets with a variety of calcium-rich foods, including yogurt, cheese, kefir, and tofu. This helps bind oxalates in the gut and reduces their absorption.

Peeling beets removes some oxalates, as they can be concentrated in the skin, but it is not a sufficient method for significant reduction. Boiling remains the most effective technique.

Yes, fermentation is an effective way to reduce the oxalate load in beets. The fermentation process, aided by beneficial bacteria, helps break down the oxalates.

Beets are one of many foods high in oxalates. Others include spinach, rhubarb, nuts, and certain legumes. Individuals with oxalate sensitivity should be mindful of their total intake across all foods.