KetovoreLutz Green Leaf Beet Greens
Very high oxalateLeafy greens
- Oxalate per serving · 1 cup raw
- ~232 mg
- Oxalate per 100 g
- 610 mg
LowModerateHighVery high
A serving of lutz green leaf beet greens (~232 mg) sits near the very top of the scale.
A typical serving of lutz green leaf beet greens (1 cup raw) carries about 232 mg of dietary oxalate, or 610 mg per 100 g — very high on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Apollo Arugula~2 mgBibb Lettuce~3 mgBroad Leaf Watercress~3 mgIceberg lettuce~3 mgRomaine lettuce~3 mgCurly Blue Scotch Kale~4 mg
Lutz Green Leaf Beet Greens varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Albino Beet GreensBeet greensBull's Blood Beet GreensChioggia Beet GreensCylindra Beet GreensDetroit Dark Red Beet GreensEarly Wonder Beet GreensFormanova Beet GreensGolden Beet GreensRuby Queen Beet Greens
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in lutz green leaf beet greens?›
A typical serving of lutz green leaf beet greens (1 cup raw) has about 232 mg of dietary oxalate, or 610 mg per 100 g — very high on a low-oxalate diet.
Is lutz green leaf beet greens high in oxalate?›
Yes — lutz green leaf beet greens is very high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.
What are lower-oxalate alternatives to lutz green leaf beet greens?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), broad leaf watercress (~3 mg), iceberg lettuce (~3 mg).
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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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