Beets—vibrant, earthy, and increasingly popular in smoothies, salads, and juices—are often praised for their health-promoting properties. Rich in essential nutrients like folate, potassium, and nitrates, they’ve earned a spot in the diets of wellness enthusiasts and athletes alike. But as their popularity grows, so do concerns about potential side effects. Among the most frequently asked questions is this: Can beets cause kidney damage?
In this comprehensive article, we’ll dive deep into the science behind beets and kidney health, explore the link between beets and kidney stones, evaluate clinical evidence, and identify who may need to moderate their beet intake. By the end, you’ll have a well-rounded, evidence-based understanding of whether consuming beets puts your kidneys at risk—and what precautions to take.
Why Beets Are Considered a Superfood
Beets (Beta vulgaris) have long been used across cultures for both culinary and medicinal purposes. Modern science now supports many of the traditional claims about their health benefits.
Nutritional Powerhouse
A single cup (about 136 grams) of raw beets contains:
- Calories: 58
- Carbohydrates: 13 g
- Fiber: 3.8 g
- Protein: 2.2 g
- Folate (Vitamin B9): 37% of the Daily Value (DV)
- Manganese: 22% of the DV
- Potassium: 11% of the DV
- Vitamin C: 8% of the DV
One of the most celebrated components in beets is dietary nitrates, which the body converts into nitric oxide—a molecule known to support cardiovascular health by improving blood flow and lowering blood pressure.
Health Benefits of Beets
Multiple studies suggest that regular beet consumption can:
- Lower blood pressure due to high nitrate content (Journal of Nutrition, 2013).
- Enhance exercise performance by improving oxygen use efficiency (Journal of Applied Physiology, 2011).
- Support liver detoxification thanks to betaine, a compound that aids liver function (Nutrition Research Reviews, 2008).
- Improve cognitive function by increasing blood flow to the brain, particularly in older adults (Nitric Oxide, 2010).
Given these benefits, it’s no surprise that beets are considered a nutritional powerhouse. But what about concerns surrounding kidney health?
The Kidney Concern: Are Beets Harmful?
Despite their popularity, a growing number of individuals worry that beets—particularly in large amounts—may contribute to kidney damage. This concern is primarily rooted in two characteristics of beets:
- High oxalate content
- Deep red pigments (betacyanins)
Let’s examine each of these in detail.
Understanding Oxalates and Their Role in Kidney Health
Oxalates are naturally occurring compounds found in many plant foods. While they are not inherently harmful for most people, they can bind with calcium in the kidneys and form calcium oxalate crystals—the most common type of kidney stones.
Beets are considered a moderate to high-oxalate food, with approximately 60–100 mg of oxalates per cup, depending on preparation methods. For comparison:
| Food | Oxalate Content (mg per 100g) |
|---|---|
| Beets (cooked) | 60–80 |
| Spinach (cooked) | 700–900 |
| Swiss chard (raw) | 600–800 |
| Carrots (raw) | 10–20 |
| Broccoli (cooked) | 10–15 |
As shown, while beets are on the higher end, they contain significantly less oxalate than leafy greens like spinach. Nevertheless, for individuals predisposed to kidney stones or with existing kidney issues, even moderate oxalate intake may be a concern.
Who Is at Risk of Oxalate-Related Kidney Problems?
Not everyone needs to worry about oxalates. The following groups may need to monitor their intake:
- Individuals with a history of calcium oxalate kidney stones – High dietary oxalates increase urinary oxalate excretion, which elevates risk.
- People with hyperoxaluria – A condition involving excessive oxalate in the urine, which may be genetic or due to malabsorption (e.g., from bariatric surgery).
- Those with chronic kidney disease (CKD) – Impaired kidneys struggle to filter waste, including oxalates, raising the risk of accumulation.
It is important to note: For healthy individuals, dietary oxalates from foods like beets rarely cause kidney damage. The kidneys effectively manage normal oxalate loads when fluid intake is adequate and overall health is good.
The Myth of Beeturia and Kidney Damage
Another source of confusion is beeturia—a condition where urine turns pink or red after consuming beets. While startling, this phenomenon is harmless for most people.
What Causes Beeturia?
The pigment responsible for beets’ red color, betanin, is not fully broken down during digestion. In some individuals, it is excreted unchanged in urine, causing a red or pink tint. This occurs in about 10–14% of the population and is influenced by:
- Gastric acidity levels – Lower stomach acid increases the likelihood of pigment passage.
- Genetic metabolism differences – Some people absorb and excrete betalains more readily.
- Iron deficiency or anemia – Linked to higher rates of beeturia due to changes in gut absorption.
Does Beeturia Indicate Kidney Damage?
A common misconception is that red urine equals blood in the urine (hematuria), suggesting kidney problems. However, in cases of beeturia, there is no blood present. The discoloration usually resolves within 24–48 hours and is not a sign of organ damage.
If red urine persists beyond this window or is accompanied by pain, fever, or changes in urination, medical evaluation is advised to rule out urinary tract infections, kidney stones, or other conditions.
Evidence: What Do Scientific Studies Say?
To date, no peer-reviewed studies have found that beets directly cause kidney damage in healthy individuals. On the contrary, research suggests potential protective effects.
Beets and Blood Pressure Control
High blood pressure is a leading cause of chronic kidney disease. By helping to regulate blood pressure, beets may actually reduce the risk of kidney damage over time.
A 2015 study published in Hypertension found that drinking 250 mL of beetroot juice daily for four weeks significantly reduced systolic blood pressure in hypertensive patients. Better blood pressure control directly supports kidney health.
Nitrate-Rich Foods and Kidney Function
A 2018 study in Kidney International Reports explored the impact of dietary nitrates on kidney health. Researchers found that higher nitrate intake from vegetables—including beets—was associated with slower decline in kidney function among adults with early-stage CKD.
This suggests that, in most cases, the benefits of beet consumption outweigh potential risks—even for those with compromised kidney health, assuming oxalate levels are managed.
The Role of Hydration
Crucially, the risk of kidney stones from oxalate-rich foods is highly dependent on hydration status. Drinking plenty of water dilutes oxalates in the urine and reduces the chance of crystal formation.
A 2021 review in the Clinical Journal of the American Society of Nephrology emphasized that increased fluid intake is the most effective strategy for preventing kidney stones, far outweighing dietary restrictions alone.
When Beets May Be a Concern: Real-World Scenarios
While generally safe, beets can become problematic in specific circumstances. Being aware of these helps you make informed dietary choices.
High-Dose Beet Supplementation
The danger isn’t in eating whole beets occasionally—it’s in consuming large quantities, especially in concentrated forms like powders or juices, without medical guidance.
Athletes or supplement users sometimes drink multiple servings of beet juice daily to enhance performance. Over time, this can lead to:
- Elevated oxalate load
- Increased urinary saturation of calcium oxalate
- Higher risk of stone formation in susceptible individuals
Consuming Beets with Other High-Oxalate Foods
Pairing beets with spinach, nuts, chocolate, or tea—which are all high in oxalates—can significantly increase total oxalate intake in one meal. This cumulative effect may increase stone risk in vulnerable people.
Lack of Calcium in Meals
When consumed with adequate dietary calcium, oxalates bind in the gut and are excreted in feces, never reaching the kidneys. But if calcium intake is low, more oxalate is absorbed and filtered through the kidneys.
Therefore, eating beets with a calcium-rich food (like yogurt or cheese) may actually reduce kidney stone risk.
Who Should Moderate Beet Consumption?
While beets are safe for most, certain individuals should take precautions:
People with a History of Kidney Stones
If you’ve had calcium oxalate stones, your healthcare provider may advise limiting high-oxalate foods. Beets fall into the moderate category, so you likely won’t need to avoid them entirely—but portion control matters.
Recommended Strategies:
- Limit beet juice to one small glass (4–6 oz) occasionally.
- Pair beets with calcium-rich foods.
- Avoid daily high-oxalate meals.
Those with Chronic Kidney Disease (CKD)
Advanced CKD patients often need to limit potassium and phosphorus. Beets are high in potassium (~440 mg per cup), which can build up in the blood if kidneys aren’t functioning properly.
Additionally, impaired kidneys may struggle to excrete oxalates efficiently, raising the risk of accumulation and tissue damage (a condition known as oxalosis).
Action Steps for CKD Patients:
- Consult a registered dietitian for personalized guidance.
- Monitor blood potassium and oxalate levels.
- Avoid beet supplements or juices unless approved by a nephrologist.
Individuals with Gastrointestinal Disorders
Certain malabsorptive conditions—such as Crohn’s disease, celiac disease, or post-bariatric surgery—can increase oxalate absorption and raise kidney stone risk.
In these cases, the gut barrier becomes more permeable, allowing more oxalate to enter the bloodstream. This condition, known as “enteric hyperoxaluria,” makes dietary oxalate restriction even more crucial.
How to Enjoy Beets Safely: Practical Tips
For the vast majority, beets are a nutritious and safe food. The key is mindful consumption.
1. Practice Moderation
One serving of beets per day—whether roasted, steamed, or in a salad—is unlikely to pose any risk. Avoid excessive beet juice or supplements unless under medical supervision.
2. Hydrate, Hydrate, Hydrate
Aim for at least 8–10 cups of water daily, especially if you consume oxalate-rich foods. Hydration is your best defense against kidney stones.
3. Pair Beets with Calcium
As mentioned, eating calcium-rich foods at the same meal helps trap oxalates in the gut. Try combining roasted beets with feta cheese, yogurt, or a glass of milk.
4. Cook Beets When Possible
Boiling or steaming beets may slightly reduce their oxalate content compared to eating them raw. Some research suggests cooking leaches oxalates into the water, which is then discarded.
5. Monitor Your Body’s Response
Keep an eye out for beeturia, digestive discomfort, or changes in urination. While usually benign, these can be clues that your body processes beets differently.
Beetroot Juice: Benefits vs. Risks
Beet juice has gained popularity as a performance-enhancing supplement, especially among endurance athletes. It delivers concentrated nitrates quickly, but this also means higher oxalate exposure.
Benefits:
- Improves stamina during high-intensity workouts.
- Lowers blood pressure in clinical trials.
- May improve nitric oxide levels, supporting vascular health.
Risks:
- Higher oxalate concentration per serving.
- Potential gastrointestinal upset due to high sugar and fiber content.
- Lack of long-term safety data for daily use.
For healthy individuals, occasional beet juice (up to 8 oz, 2–3 times per week) is considered safe. Daily use, especially in those predisposed to kidney issues, is not recommended without consultation.
The Bottom Line: Do Beets Cause Kidney Damage?
After reviewing the scientific evidence, clinical guidelines, and nutritional data, we can conclude confidently:
No, beets do not cause kidney damage in healthy individuals when consumed in normal food amounts.
For most people, the heart-healthy, anti-inflammatory, and performance-boosting benefits of beets more than outweigh any minimal oxalate risk. The real concern lies only for specific populations—those with a history of kidney stones, chronic kidney disease, or malabsorption disorders—who should moderate intake and consult healthcare professionals.
Final Thoughts: Embrace Beets Wisely
Food fears often stem from isolated facts taken out of context. Beets are no exception. While they contain oxalates and pigments that raise questions for a subset of individuals, they should not be vilified.
Beets are not toxins—they are whole foods with powerful health benefits. Eliminating them from your diet without medical reason may mean missing out on valuable nutrients.
The key is balance. Enjoy beets as part of a varied, nutrient-dense diet. Hydrate well, pair them with calcium, and listen to your body. For those with specific kidney or metabolic concerns, work with a doctor or dietitian to personalize your approach.
In the world of nutrition, context is everything. Beets, when consumed mindfully, are far more likely to support your health than harm it.
Takeaway Summary
To ensure clarity and retention, here are the key points:
- Beets are not inherently harmful to kidneys for healthy individuals.
- Oxalates in beets may increase kidney stone risk in susceptible people, but levels are moderate compared to spinach or chard.
- Beeturia (red urine) is harmless and not a sign of kidney damage.
- Hydration and calcium intake can reduce oxalate-related risks.
- CKD patients and stone formers should consult a healthcare provider before consuming large amounts of beets or beet juice.
- Enjoy beets in moderation—they offer more benefits than risks for most people.
Whether roasted, juiced, or pickled, beets can be a colorful and nutritious addition to your plate. Just remember: in nutrition, as in life, balance is the healthiest approach.
Can consuming beets lead to kidney damage?
There is no strong scientific evidence to suggest that consuming beets in normal dietary amounts causes kidney damage in healthy individuals. Beets are rich in nutrients such as fiber, vitamin C, folate, and nitrates, which have been associated with various health benefits, including improved blood pressure and exercise performance. In fact, for most people, beets can support overall health without posing a threat to kidney function.
However, individuals with certain pre-existing kidney conditions, especially those prone to kidney stones, may need to moderate their beet intake. Beets contain high levels of oxalates, which can contribute to the formation of calcium oxalate stones—the most common type of kidney stone. While dietary oxalates are only one of many factors involved in stone formation, it’s important for at-risk individuals to consult a healthcare provider or dietitian to assess safe intake levels.
Are oxalates in beets dangerous for kidney health?
Oxalates are naturally occurring compounds found in many plant-based foods, including beets, spinach, and rhubarb. In susceptible individuals, high intake of oxalate-rich foods may increase the risk of developing kidney stones. However, for people with normal kidney function, dietary oxalates are generally processed safely by the body and do not lead to kidney damage. Factors such as hydration levels, calcium intake, and overall diet play a significant role in how oxalates affect the kidneys.
The concern over oxalates becomes more relevant for people who have a history of calcium oxalate kidney stones. In these cases, reducing high-oxalate foods, including beets, may be recommended as part of a preventive strategy. Cooking methods like boiling can reduce the oxalate content of beets, making them safer to consume. Pairing beets with calcium-rich foods during meals may also help bind oxalates in the gut, reducing their absorption.
Can beet juice harm the kidneys?
Drinking beet juice in moderation is generally safe and does not harm the kidneys in healthy individuals. Beet juice is often consumed for its high nitrate content, which the body converts into nitric oxide, potentially improving blood flow and lowering blood pressure. Studies have not shown that typical consumption of beet juice leads to kidney dysfunction or damage in those with normal renal health.
However, concentrated beet juice contains higher levels of oxalates and nitrates than whole beets, which may be a concern in certain cases. People with a history of kidney stones or compromised kidney function should exercise caution and consult a healthcare provider before regularly consuming beet juice. Excessive intake could potentially increase the risk of stone formation or place additional strain on already compromised kidneys, though such cases are rare.
Is there a link between beets and kidney stones?
Yes, there is a moderate link between beets and kidney stones due to their relatively high oxalate content. Oxalates can bind with calcium in the urine to form calcium oxalate crystals, which may develop into kidney stones in predisposed individuals. Those who are prone to kidney stones, especially calcium oxalate types, may be advised to limit their consumption of high-oxalate foods like beets as part of a comprehensive dietary plan.
It’s important to emphasize that diet alone does not determine kidney stone formation; other factors such as dehydration, genetics, certain medical conditions, and medications also play significant roles. Simply avoiding beets is not a guarantee against stones, but moderation—especially when combined with adequate fluid intake and appropriate dietary calcium—can help reduce risk. Most people can safely enjoy beets occasionally without concern.
Should people with chronic kidney disease avoid beets?
Individuals with chronic kidney disease (CKD) should approach beet consumption with caution, though not necessarily eliminate them completely. Beets contain potassium and oxalates, both of which may need to be monitored in advanced stages of CKD. High potassium levels in the blood (hyperkalemia) can be dangerous for those with impaired kidney function, making high-potassium foods like beets potentially risky.
A personalized diet plan developed with a healthcare provider or renal dietitian is essential for people with CKD. In earlier stages of the disease, moderate beet consumption may be acceptable. However, in later stages, restrictions on potassium, phosphorus, and oxalate intake become more stringent. Cooking beets and limiting portion sizes can help manage risks, but patients should follow their specific dietary guidelines.
Do beets affect creatinine levels or kidney function tests?
There is no evidence that beets directly affect creatinine levels or interfere with standard kidney function tests such as glomerular filtration rate (GFR). Creatinine is a waste product from muscle metabolism and is filtered by the kidneys; its levels reflect kidney efficiency but are not influenced by beet consumption. However, beets can temporarily change the color of urine (beeturia), making it appear pink or red, which might cause unnecessary concern if mistaken for blood in the urine.
Beeturia is a harmless condition affecting only a portion of the population and is related to individual digestive differences and stomach acidity. While this discoloration does not indicate kidney damage, it’s worth being aware of to avoid confusion during medical evaluations. If you notice changes in urine color after eating beets and have concerns, discussing it with a healthcare provider can provide reassurance.
Are beets beneficial for kidney health in any way?
Emerging research suggests that the nitrates and antioxidants in beets may offer indirect benefits for kidney health, particularly through their positive effects on cardiovascular function. High blood pressure is a major risk factor for kidney disease, and beet consumption has been linked to modest reductions in blood pressure due to nitric oxide production. By supporting healthy blood flow and vascular function, beets may help reduce strain on the kidneys over time.
Additionally, the anti-inflammatory and antioxidant properties of betalains—the pigments that give beets their red color—may help protect against oxidative stress, which is implicated in the progression of kidney disease. While these benefits are promising, they do not outweigh the need for caution in individuals with existing kidney issues. Overall, beets can be a healthy part of a balanced diet for most people, potentially offering protective effects when consumed appropriately.