Is beetroot full of oxalates? Understanding its content and dietary implications

October 3, 2025 •

4 min read

According to the National Kidney Foundation, calcium oxalate stones account for up to 80% of all kidney stones. This makes the question 'Is beetroot full of oxalates?' a crucial one for individuals with a history of kidney stones or those following a low-oxalate diet. While beetroot is celebrated for its nutritional benefits, its oxalate content requires careful consideration for certain health conditions.

Quick Summary

Beetroot is a nutrient-dense vegetable that contains high levels of oxalates, especially in its greens. Excessive oxalate intake can pose a risk for individuals prone to calcium oxalate kidney stones. However, for most healthy individuals, beetroot is safe when consumed in moderation and prepared with cooking techniques like boiling. The key is understanding your personal risk and managing intake through mindful dietary choices.

Key Points

High in Oxalates: Beetroot, particularly its greens, contains high levels of oxalates, a compound that can form kidney stones in susceptible individuals.
Not a Universal Risk: For most healthy people, the moderate consumption of beetroot poses no significant health risk, and the nutritional benefits are substantial.
Cooking is Key: Boiling beetroot has been shown to reduce its soluble oxalate content by leaching the compound into the cooking water.
Pair with Calcium: Eating calcium-rich foods like yogurt or cheese with beetroot can prevent oxalate absorption by binding it in the digestive tract.
Individual Sensitivity Varies: Risk factors like genetics, gut health, and pre-existing conditions affect how your body processes oxalates, making personalized dietary management important.
Hydration is Crucial: Maintaining high fluid intake is essential for flushing oxalates from the kidneys and preventing stone formation.
Monitor Portions: Practicing moderation and being mindful of portion sizes is a simple but effective strategy for managing your overall oxalate load.

Understanding Oxalates: What Are They and Why Do They Matter?

Oxalates, or oxalic acid, are natural compounds found in many plants and animals, and are also produced by the human body. In plants, oxalates act as a defense mechanism, and in the body, they are typically processed as a waste product. In the intestines, oxalates can bind with minerals like calcium to form calcium oxalate crystals. For most people, these crystals are safely eliminated through urine. However, in sensitive individuals or with excessive consumption, this can lead to painful kidney stone formation.

Gut bacteria can influence oxalate absorption, as some microbes help break them down. An imbalance in this gut flora can increase oxalate absorption. A diet low in calcium can also lead to higher absorption of free oxalates, as there is less calcium to bind with them in the gut.

Is Beetroot an Oxalate-Rich Food?

Yes, beetroot is considered an oxalate-rich food. Both the root and the greens contain significant oxalate levels, with the greens being considerably higher. This places beetroot on the list of foods high in oxalates, similar to spinach, rhubarb, almonds, and chocolate. The exact oxalate content can vary based on factors like growing conditions and preparation, but it is consistently identified as a food to be consumed mindfully by those on a low-oxalate diet.

Oxalate Content in Beetroot vs. Greens

It is important to note the difference in oxalate concentration between the beetroot and its greens. Beet greens have much higher oxalate levels than the root. This is particularly relevant for those consuming the entire plant, as cooking methods and portion sizes may need adjustment.

Health Implications of High Oxalate Intake

While most people can include beetroot in their diet without health risks, high oxalate intake can cause complications for individuals with certain predispositions.

Kidney Stone Formation

The main concern with high oxalate intake is the potential for forming calcium oxalate kidney stones. When there is an excess of oxalate in the urine, it can combine with calcium to create crystals that can develop into stones. These stones can lead to significant pain and urinary tract issues.

Impaired Mineral Absorption

Oxalates are considered an 'anti-nutrient' because they can bind to essential minerals like calcium and iron in the digestive tract, potentially reducing their absorption. This effect is usually minor for most individuals consuming a balanced diet. However, it can be a concern for those with existing mineral deficiencies or those consuming very large amounts of high-oxalate foods.

Inflammation and Gut Issues

Some studies suggest a link between high oxalate levels and inflammation in sensitive individuals, potentially worsening conditions like IBS or autoimmune issues. This is thought to be related to gut health and the balance of specific bacteria that break down oxalates.

Strategies for Reducing Oxalate Intake from Beetroot

For those who enjoy beetroot but are monitoring their oxalate intake, several simple strategies can be helpful. These methods can allow you to benefit from beetroot's nutrition while minimizing potential risks associated with its oxalate content.

Prioritize the Root: As beet greens have significantly higher oxalate levels, favor consuming the root more often. If eating the greens, do so in moderation.
Boil and Discard Water: Boiling is the most effective method for reducing soluble oxalates. Research on spinach showed that boiling could decrease soluble oxalates by over 60%. Boiling beetroot and discarding the water can notably lower oxalate levels before consumption. Steaming is less effective but still reduces some oxalate content.
Combine with Calcium-Rich Foods: Eating calcium-rich foods alongside beetroot helps the calcium bind with oxalates in the gut, preventing their absorption. Consider adding yogurt to a beetroot dish or serving it with cheese.
Stay Well-Hydrated: Drinking sufficient water is vital for flushing oxalates from the body, regardless of diet. Aim for adequate fluid intake daily, especially when consuming higher-oxalate foods.

High-Oxalate Foods vs. Low-Oxalate Alternatives

Knowing which foods are high and low in oxalates is important for those managing their intake. This table provides a comparison of examples:


Feature	High-Oxalate Foods	Low-Oxalate Foods
Root Vegetables	Beetroot, sweet potatoes, yams	White potatoes, parsnips, turnips
Leafy Greens	Spinach, rhubarb, beet greens, Swiss chard	Kale, bok choy, lettuce, cabbage
Nuts and Seeds	Almonds, cashews, peanuts, sesame seeds	Flax seeds, pumpkin seeds, sunflower seeds
Grains	Wheat bran, whole wheat bread, grits	White rice, corn bread, pasta (many varieties)
Drinks	Instant iced tea, chocolate milk	Water, apple juice, beer (bottled light)
Fruits	Raspberries, dried apricots, kiwi	Bananas, melons, apples, blueberries

Conclusion

In summary, is beetroot full of oxalates? Yes, it is a high-oxalate food, particularly the leaves. However, this doesn't necessitate eliminating it from your diet. For most healthy individuals, beetroot's nutritional benefits, including nitrates, fiber, and vitamins, are significant. The key is mindful consumption and preparation. By understanding your health needs, utilizing cooking methods like boiling, and pairing with calcium-rich foods, you can effectively manage oxalate intake. For individuals with a history of kidney stones or other oxalate sensitivities, consulting a healthcare provider or registered dietitian is recommended to create a suitable diet that incorporates nutritious foods while addressing specific health concerns.

Navigating a High-Oxalate Food: Beetroot

Beetroot is high in oxalates: Both the root and the greens contain significant levels, especially the greens.
Risks are for sensitive individuals: The primary concern for high oxalate intake is for those prone to calcium oxalate kidney stones or with certain health conditions.
Cooking reduces oxalates: Boiling beetroot and discarding the water is an effective method for lowering the oxalate content.
Pair with Calcium: Consuming calcium-rich foods with beetroot helps bind oxalates in the gut and reduces absorption.
Individual Sensitivity Varies: Risk factors like genetics, gut health, and pre-existing conditions affect how your body processes oxalates, making personalized dietary management important.
Hydration is Crucial: Maintaining high fluid intake is essential for flushing oxalates from the kidneys and preventing stone formation.
Monitor Portions: Practicing moderation and being mindful of portion sizes is a simple but effective strategy for managing your overall oxalate load.

Frequently Asked Questions

For most people with healthy kidneys, eating beetroot is not harmful. The risk of kidney stone formation from oxalates is primarily a concern for individuals with a history of calcium oxalate stones or other predispositions. Consuming beetroot in moderation and using proper cooking techniques can mitigate this risk.

The leaves, or beet greens, contain significantly higher levels of oxalates compared to the root itself. For those concerned about oxalate intake, focusing on consuming the root and limiting the greens, or using specific preparation methods for the greens, is a good strategy.

Yes, cooking, especially boiling, can effectively reduce the oxalate content of beetroot. For optimal reduction, boil the beetroot and discard the cooking water, as the soluble oxalates will leach into it. Steaming also provides some reduction, though less significantly than boiling.

Pairing beetroot with calcium-rich foods is the best strategy to lower oxalate absorption. Good options include dairy products like yogurt, kefir, or cheese. The calcium binds with the oxalate in your gut before it can be absorbed into the bloodstream.

There is no single safe amount, as it depends on individual health, especially kidney stone history. For healthy individuals, moderate consumption as part of a balanced diet is fine. If you are at risk for kidney stones, it's best to discuss appropriate portion sizes with a healthcare provider or dietitian.

The most common symptom of high oxalate levels in susceptible individuals is the formation of kidney stones, which can cause severe pain in the back, side, lower abdomen, or groin. Other potential, though less common, symptoms can include inflammation and digestive issues.

Complete avoidance is usually not necessary. Instead, focus on moderation and preparing beetroot in ways that reduce its oxalate content, such as boiling. It's also important to stay well-hydrated and pair it with calcium-rich foods. Consult a doctor or dietitian for personalized recommendations.