How much oxalates are in a baked potato?

November 5, 2025 •

3 min read

A medium baked potato, including its skin, is considered a high-oxalate food, containing approximately 97 milligrams of oxalates. For individuals on a low-oxalate diet, such as those with a history of kidney stones, understanding this content is crucial for managing their overall dietary intake.

Quick Summary

A medium baked potato with skin has high levels of oxalates, around 97 milligrams. The majority of the oxalate is concentrated in the skin, so peeling and boiling can significantly reduce the total content.

Key Points

High Oxalate Content: A medium baked potato with skin contains about 97 mg of oxalates, placing it in the high-oxalate category.
Concentrated in Skin: The potato's skin holds a large portion of the total oxalate content, and removing it is the first step to reduction.
Boiling Reduces Oxalates: Peeling and boiling potatoes is an effective cooking method to lower soluble oxalate levels.
Low-Oxalate Alternatives: Sweet potatoes and boiled potatoes are better choices for those needing to limit oxalate intake.
Kidney Stone Risk: People with a history of calcium oxalate kidney stones should be particularly mindful of their baked potato consumption.
Preparation is Key: Simple changes in how potatoes are prepared, like peeling and boiling, can make them suitable for a low-oxalate diet.

Understanding Oxalates

Oxalates, or oxalic acid, are natural compounds found in various plants. While most people can consume them without issue, oxalates can bind with minerals like calcium to form calcium oxalate crystals. For individuals prone to forming kidney stones, consuming large amounts of oxalate can increase the risk of developing calcium oxalate stones. A low-oxalate diet is a common recommendation for preventing stone formation.

How much oxalates are in a baked potato? The numbers

According to data from various food lists and health organizations, a medium baked potato with the skin is a significant source of dietary oxalate. Specific figures can vary based on potato variety and size, but a common value reported is around 97 mg. Some sources cite a medium baked Russet potato as high as 120 mg. Given that experts sometimes recommend limiting daily intake to under 100 mg for at-risk individuals, this one food item can consume the entire day's allowance.

The Breakdown: Skin vs. Flesh

One of the most important factors influencing the oxalate content of a potato is whether the skin is included. The skin contains a much higher concentration of oxalates than the flesh beneath it. Studies indicate that a single potato skin can contain around 50 mg of oxalate, which is roughly half the amount found in an entire medium baked potato with skin. By peeling the potato before cooking, you can significantly lower the final oxalate amount.

Comparison: Baked Potatoes vs. Other Potato Preparations

Cooking method and preparation dramatically affect the oxalate levels in potatoes. The following table highlights how different cooking styles compare:


Potato Preparation	Serving Size	Approximate Oxalate Content	Oxalate Category
Baked Potato (with skin)	1 medium	92-97 mg	High
Baked Russet Potato (with skin)	1 medium	120 mg	High
Peeled & Boiled Russet	1/2 cup	20 mg	Medium-Low
Mashed Potatoes	1 cup	29 mg	Medium-Low
French Fries	1/2 cup	51 mg	High
Potato Chips	1 oz	21 mg	Medium-Low
Sweet Potato	1 cup	28 mg	Medium-Low

How to Reduce Oxalate Content in Potatoes

For those on a low-oxalate diet who still want to enjoy potatoes, certain cooking methods can help minimize intake.

Peel the potato: As the skin contains the highest concentration of oxalates, simply peeling the potato before cooking can reduce the oxalate content by more than 50%.
Boil the potato: Boiling is an effective method for reducing soluble oxalate levels. The oxalates leach from the potato into the cooking water. For best results, peel and chop the potato before boiling and discard the water afterward.
Choose lower-oxalate varieties: Some varieties, like red-skinned potatoes, have been shown to have lower oxalate levels than others, such as Russet potatoes.

Who should be mindful of oxalate intake?

Oxalate restriction is primarily recommended for individuals with a history of calcium oxalate kidney stones or those with other medical conditions that increase their risk. For most healthy people, a baked potato as part of a balanced diet poses no significant risk. However, understanding the content can help in making informed dietary choices. If you are concerned about your oxalate intake, it's best to consult with a healthcare provider or a registered dietitian.

Low-Oxalate Potato Alternatives

If a traditional baked potato is off the menu due to oxalate concerns, consider these alternatives:

Sweet Potatoes: Offering a lower oxalate profile, sweet potatoes are a nutrient-dense substitute that can be baked or mashed.
Peeled and Boiled Potatoes: The most effective way to enjoy regular potatoes on a low-oxalate diet is to peel and boil them, which significantly reduces the oxalate levels.

List of High-Oxalate Foods

Spinach
Rhubarb
Almonds
Beets
Navy Beans

Conclusion

While a baked potato with the skin contains a high amount of oxalates, this does not mean it must be avoided entirely by everyone. For those managing a low-oxalate diet, peeling and boiling the potato can drastically lower its oxalate content, making it a viable option. For most people, a baked potato remains a nutritious food. The key is understanding how much oxalates are in a baked potato and adjusting your preparation based on your personal health needs.

For more information on kidney stone prevention and dietary recommendations, you can refer to authoritative sources like the Mayo Clinic Health System.

Frequently Asked Questions

Yes, a baked potato, especially when eaten with its skin, is considered a high-oxalate food. A single medium baked potato typically contains between 92 and 97 milligrams of oxalates.

You can significantly reduce the oxalate content by peeling the potato before cooking. Boiling is also an effective method, as it allows soluble oxalates to leach into the water, which should be discarded afterward.

Yes, it makes a substantial difference. Much of the oxalate is concentrated in the potato's skin, so peeling it removes a large portion of the compound. For example, a single potato skin can contain about 50 mg of oxalate.

Yes, sweet potatoes generally have a much lower oxalate content than white potatoes. A cup of sweet potatoes contains around 28 milligrams of oxalates, compared to the much higher levels found in a baked white potato with skin.

Individuals with a history of calcium oxalate kidney stones or a predisposition to forming them should be most concerned. These individuals are often advised to follow a low-oxalate diet.

For those at risk of kidney stones, experts may recommend limiting daily oxalate intake to less than 100 milligrams. For individuals at a very high risk, the limit might be as low as 50 milligrams per day.

No, oxalate content can vary depending on the potato variety. For instance, some sources suggest that red-skinned potatoes may have lower oxalate levels than Russet potatoes.