Are Sweet Potatoes High in Oxalates?

Are Sweet Potatoes High in Oxalates?

If you’re wondering “are sweet potatoes high in oxalates,” here’s the short answer.

Sweet Potatoes contains about 97mg of oxalates per 1 medium (130g). That is considered high compared to other foods. Sweet potatoes are high in oxalates. One medium sweet potato has about 97mg, which nearly fills the entire recommended daily budget of 100mg in a single serving.

To put that in perspective, most kidney stone dietitians recommend staying under 100mg of oxalates per day. A single serving of sweet potatoes uses 97% of that budget.

How Does This Compare?

Among root vegetables, sweet potatoes are much higher than regular white potatoes without skin (about 6mg), carrots (about 15mg per half cup), and turnips (about 2mg).

Who Should Watch Their Intake?

Sweet potatoes are marketed as a health food, but their oxalate load is significant. People managing kidney stones or following a low-oxalate diet should choose white potatoes without skin or other root vegetables instead.

Lower-Oxalate Alternatives

  • White potato without skin (6mg)
  • Turnips (2mg/half cup)
  • Cauliflower mash (1mg/half cup)
  • Parsnips (5mg/half cup)

What Are Oxalates?

Oxalates (oxalic acid) are natural compounds found in many plants. Your body also produces them as a metabolic byproduct. In small amounts, they pass through your system without issues.

The problem starts when oxalate intake is high and calcium intake is low. Oxalates bind to calcium in the kidneys and form calcium oxalate crystals, the most common type of kidney stone. About 80% of kidney stones are calcium oxalate.

How to Reduce Oxalate Absorption

  • Pair high-oxalate foods with calcium. Eating calcium-rich foods (like cheese or yogurt) at the same meal binds oxalates in the gut before they reach the kidneys.
  • Cook your vegetables. Boiling reduces oxalate content by 30-50% because oxalates leach into the water. Steaming helps less.
  • Drink plenty of water. Staying hydrated dilutes oxalate concentration in urine, reducing crystal formation.
  • Spread intake across meals. A moderate-oxalate food at each meal is better than a high-oxalate food all at once.

The Bottom Line

Sweet Potatoes is high in oxalates. If you have a history of kidney stones or are on a low-oxalate diet, limit or avoid it. There are good alternatives that give you similar nutrition without the oxalate load.

Want Help Building a Diet That Works for You?

Tracking oxalates is just one piece of the puzzle. A health coach can help you build a whole-food eating plan that accounts for oxalates, inflammation, gut health, and your personal goals. Book a free discovery call to get started.

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Disclaimer: Oxalate values are approximate and based on Harvard T.H. Chan School of Public Health. Values can vary by growing conditions, preparation method, and brand. This content is for informational purposes only and does not constitute medical advice. Consult a healthcare provider or registered dietitian for personalized guidance. Last verified March 2026.