Safety · 5 min read

Oxalates in Beets: Kidney Stone Risk vs. Dietary Precautions

Beets are high in oxalate. Who needs to worry about kidney stones, and simple ways to lower oxalate absorption.

Last updated October 9, 2026 • Reviewed by Dr. A. Reviewer, M.Sc. Nutrition • Based on peer-reviewed sources

Short answer: Beets — especially beet greens — are high-oxalate foods.^{[Crivelli et al., 2021 53; Zamani et al., 2021 32]}

Key takeaways

✓Beets — especially beet greens — are high-oxalate foods.^{[Crivelli et al., 2021 53; Zamani et al., 2021 32]}
✓Most people don't need to worry; calcium-oxalate stone formers should limit large daily amounts.^{[Wang et al., 2024 54]}
✓Eating beets with calcium-rich foods and boiling them reduces oxalate absorption.^{[Wang et al., 2024 54; Crivelli et al., 2021 53]}

Why oxalate matters

Oxalate binds calcium in urine to form calcium-oxalate crystals, the most common type of kidney stone.^{[Shah et al., 2024 52]}

Diet contributes a meaningful share of urinary oxalate, alongside what your body makes itself.^{[Crivelli et al., 2021 53]}

People with a history of calcium-oxalate stones or hyperoxaluria.^{[Shah et al., 2024 52; Wang et al., 2024 54]}

People with chronic kidney disease, who may also need to limit potassium.^{[Mafra et al., 2022 29]}

Pair beets with a calcium source (like yogurt or cheese) so oxalate binds in the gut rather than the kidneys.^{[Wang et al., 2024 54]}

Boil beets and discard the water; stay well hydrated.^{[Wang et al., 2024 54; Crivelli et al., 2021 53]}

Juice makes it easy to consume several beets at once — keep portions moderate.^{[Zamani et al., 2021 32]}

Educational information only — not medical advice. Talk to your clinician before changing your diet or medication.

References5 peer-reviewed sourcesShow all

29.Mafra D, et al. Beetroot as a possible therapy for chronic kidney disease. Nutr Rev. 2022;80(5):1041–1061. View source
32.Zamani H, et al. The benefits and risks of beetroot juice consumption: a systematic review. Crit Rev Food Sci Nutr. 2021;61(5):788–804. View source
52.Shah A, et al. Hyperoxaluria. StatPearls. NCBI Bookshelf. 2024. View source
53.Crivelli JJ, et al. Contribution of dietary oxalate and oxalate precursors to urinary oxalate excretion. Nutrients. 2021. View source
54.Wang X, et al. Current dietary and medical prevention of renal calcium oxalate stones. 2024. View source

Claims marked [*] are awaiting a verified source.