We’re all trying to make healthy choices, but sometimes even the “good-for-you” foods can actually do more harm than good—especially when it comes to your kidneys. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), your two kidneys filter approximately 120 to 150 quarts of blood every day, which is equivalent to around 30 to 38 gallons.
That’s a lot of work for such small organs, right? Certain foods, even those that sound like health wins, could be putting unnecessary strain on them. Think of it like investing in your health, but with a few unexpected risk factors.
Here are 7 seemingly healthy foods that could be damaging your kidneys—and how to enjoy them wisely for the best “return on investment” for your health!
Spinach: the iron-rich overachiever
I hate to be the bearer of bad news, but spinach is loaded with oxalates – compounds that can form kidney stones when they team up with calcium. One cup of cooked spinach contains about 850mg of oxalates, which is pretty intense when you consider that people prone to kidney stones should limit themselves to 50-100mg per day.
Spinach remains a nutritional powerhouse, but if you’re already dealing with kidney issues or have a history of kidney stones, you may want to rotate it with other greens. According to the Urology Care Foundation, about 80% of kidney stones are calcium oxalate stones, so this isn’t just theoretical drama – it’s a real issue that affects millions of people.
Nuts and seeds: the crunchy culprits
Here’s where things get a bit nuts (sorry, had to). Almonds, cashews, and peanuts are oxalate-rich foods that can compromise your kidney health if consumed in excess. A single ounce of almonds packs around 122mg of oxalates – that’s more than double the daily limit for stone-prone folks.
Seeds like sesame and sunflower seeds are equally sneaky. The tricky part? These foods are genuinely healthy and packed with good fats, protein, and vitamins. People who consume high-oxalate diets have a higher risk of developing kidney stones. My advice? Enjoy them in moderation, and avoid making that almond butter smoothie bowl a daily habit.
Dark chocolate: the bittersweet truth
Plot twist – even your beloved dark chocolate isn’t innocent here. Dark chocolate contains significant amounts of oxalates, with some varieties packing up to 90mg per ounce. The darker and more “pure” the chocolate, the higher the oxalate content.
I know, I know – this feels like a personal attack on everything good in life 🙁 However, before you panic, remember that moderate consumption (approximately 1 ounce per day) is generally safe for most people.
The problem starts when you’re demolishing entire bars while binge-watching Netflix. Plus, if you’re already managing kidney issues, your doctor probably wants you to keep track of these things anyway.
Beets: the colorful troublemaker
Beets are having a significant moment in the health world, and honestly, they deserve it – they’re packed with nitrates, folate, and fiber. But here’s the catch: beets are among the highest oxalate-containing vegetables, with about 152mg per half-cup serving.
They also contain natural sugars that can be problematic for people with diabetes-related kidney disease. Studies show that beeturia (pink or red urine after eating beets) affects about 10-14% of the population, which might indicate how your body processes these compounds.
If you’re obsessed with your daily beet juice shot, consider alternating it with other vegetable juices.
Sweet potatoes: the potassium powerhouse
Sweet potatoes are essentially nature’s candy, and they’re packed with vitamin A, fiber, and other essential nutrients. The issue? They’re incredibly high in potassium – about 542mg per medium potato.
For people with chronic kidney disease, this can be problematic because damaged kidneys struggle to remove excess potassium from the blood. High blood potassium levels, known as hyperkalemia, affect approximately 1.3% of the general population; however, the prevalence rises significantly in individuals with kidney disease.
The result? Potentially dangerous heart rhythm issues. FYI, regular potatoes are even worse, so sweet potatoes are actually the lesser of two evils here.
Avocados: the millennial’s dilemma
I can practically hear the collective gasp from every avocado toast lover reading this. Avocados contain about 975mg of potassium per cup, making them another high-potassium food that kidney patients need to monitor.
They’re also pretty high in phosphorus, which can be problematic for people with advanced kidney disease. Don’t panic, though – for people with healthy kidneys, avocados are still incredibly beneficial. It’s just another reminder that “healthy” is relative to your personal health status.
Tomatoes: the surprising suspect
Tomatoes seem so innocent, right? They’re technically a fruit, loaded with lycopene and vitamin C. But they’re also high in potassium and oxalates, especially when you start talking about concentrated forms like tomato paste or sauce.
Americans consume over 90 pounds of tomatoes per person annually, with the vast majority—more than 70 pounds—coming from processed forms, such as ketchup, tomato sauce, and canned products. Fresh tomatoes account for about 20 pounds per person.
For individuals managing kidney disease, this can add up quickly. Plus, the acid in tomatoes can sometimes irritate an already stressed urinary system.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
16 Grocery Staples to Stock Up On Before Prices Spike Again
16 Grocery Staples to Stock Up On Before Prices Spike Again
I was in the grocery store the other day, and it hit me—I’m buying the exact same things I always do, but my bill just keeps getting higher. Like, I swear I just blinked, and suddenly eggs are a luxury item. What’s going on?
Inflation, supply-chain delays, and erratic weather conditions have modestly (or, let’s face it, dramatically) pushed the prices of staples ever higher. The USDA reports that food prices climbed an additional 2.9% year over year in May 2025—and that’s after the inflation storm of 2022–2023.
So, if you’ve got room in a pantry, freezer, or even a couple of extra shelves, now might be a good moment to stock up on these staple groceries—before the prices rise later.
6 Gas Station Chains With Food So Good It’s Worth Driving Out Of Your Way For
6 Gas Station Chains With Food So Good It’s Worth Driving Out Of Your Way For
We scoured the Internet to see what people had to say about gas station food. If you think the only things available are wrinkled hot dogs of indeterminate age and day-glow slushies, we’ve got great, tasty news for you. Whether it ends up being part of a regular routine or your only resource on a long car trip, we have the food info you need.
Let’s look at 6 gas stations that folks can’t get enough of and see what they have for you to eat.
