Are vegetables alkaline or acidic?

February 04, 2025 4 min read

Are vegetables alkaline or acidic?

If you were asked to think of a healthy food, there is a good possibility that a vegetable would come to mind. Vegetables are the classic healthy food, and for good reason. They are packed with nutrients, low in calories, and can be eaten cooked or raw. Vegetables in general are considered alkaline, but their level of alkalinity and effect on the body can change from one classification of vegetable to the next. 

Defining alkaline and acidic

The terms “alkaline” and “acidic” are often associated with the pH scale, which assigns a numerical value to substances soluble in water. The value assigned tells off how acidic–or how alkaline–a substance is. For foods or substances not soluble in water, aPRAL score is assigned to determine the alkalinity or acidity of a food or beverage (1). The higher the PRAL score, the more acidic a food is. The lower the score is (extending into the negatives), the more alkaline the food is. 

In general, vegetables are considered to have an alkalizing effect on the body. To further explore the alkalinity of vegetables, one must take each classification of vegetable separately. 

1. Leafy Greens

Leafy greens is the classification of vegetables with the highest alkalinity. Spinach has a PRAL score of negative sixteen, proving its high alkalinity and beneficial effects on the body. Closely behind spinach in terms of alkalinity include kale, arugula, and other greens (2). 

In addition to their alkalizing effect on the body, leafy greens are packed with vitamins, minerals, and fiber. They are full of Vitamins A, C, and K, which are associated with “healthy vision, immunity, bone health and cell growth,” on top of supporting brain health and reducing risk of heart disease (3).

2. Root vegetables

Root vegetables as a whole are alkaline, as they are rich in potassium, which is an alkaline mineral (4). While all root vegetables are alkaline to some degree, beets, potatoes, and parsnips are particularly high in their alkalinity (2).  

Additionally, root vegetables are also high in nutrients that help build up and stabilize your bones. 

3. Bulb vegetables

Bulb vegetables also include a fair amount of alkaline vegetables. Onions and leeks, for example, are slightly alkaline, and garlic is even more alkaline (5). They contain copper and calcium, which are alkaline minerals that can help raise the body’s pH. 

These vegetables are also “rich in antioxidants and an excellent source of manganese. Similarly, [they are] rich in vitamin B1, B6 and C” (6). 

4. Stem vegetables

Vegetables classified because the stem is the part of the plant consumed are called stem vegetables. These include celery and asparagus, both which are alkaline. Of the two, celery has a higher alkalinity. 

Like bulb vegetables, stem vegetables are loaded with antioxidants. They can aid digestion, lower blood pressure, and have been connected to help during pregnancy (7). 

5. Flower vegetables

Flower vegetables like broccoli and cauliflower are also alkaline, and they have been known to help reduce acid levels in your body (8). 

Eating flower vegetables nourishes your body with more fiber, protects cell tissue, and can help fight the development of cancer. 

6. Fruit vegetables

Fruit vegetables, including tomatoes, avocados, and cucumbers, are slightly more complicated in terms of alkalinity. Tomatoes technically have an acidic pH, but their PRAL score is low because they have an alkalizing effect on the body (9). Their pH is contrary to their alkalinity. (Another food that displays this phenomenon is a lemon, as they are acidic in nature but can alkalize the body.) Cucumbers are also alkaline, and avocados are even more alkaline. 

This classification of vegetables are beneficial because they can help reduce spikes in blood sugar, and they can be eaten to help prevent diabetes (6). 

7. Seed vegetables (legumes)

Seed vegetables are also a mixed bag in terms of alkalinity. Peas are alkaline and can help balance the body’s pH levels. Beans, corn, and lentils, however, are acidic (10). 

Despite not all being alkaline, legumes are packed with fiber and antioxidants (11). They can help prevent cell damage, as well as prevent other diseases. 

8. Cruciferous vegetables

All cruciferous vegetables are alkaline, including brussel sprouts, cabbage, and radishes. This is due to the presence of calcium, an alkaline mineral, in these vegetables. 

There are ties between cruciferous vegetables and decreasing the risk of kidney stones, but more research needs to be done in that area. Eating these vegetables will boost your body’s calcium levels and help with bone growth (2). 

The Wrap-Up

While nearly all vegetables are considered alkaline, they vary in their levels of alkalinity.  That being said, all vegetables–even acidic vegetables–come with a slew of health benefits. To balance your body’s pH levels and keep it functioning optimally, be sure to eat a diet rich in alkaline vegetables. Or, to add more alkalinity to your diet, try making your ownalkaline water at home. Adding alkaline water to your diet is an economical (not to mention, simple!) way to ensure you are consuming the minerals your body needs. 

Frequently Asked Questions

What vegetables are alkaline?

Most vegetables are alkaline, but leafy greens like spinach and kale have the lowest PRAL score, making them the most alkaline. 

What vegetables are acidic?

Some types of legumes, including corn, beans, and lentils are acidic. 

Are root vegetables alkaline?

Yes. Root vegetables as a whole are alkaline. Beets, potatoes, and parsnips are particularly high in their alkalinity. 

References Cited

  1. The Kidney Dietician,https://www.thekidneydietitian.org/pral/

  2. Lacey Muinos,Livestrong.com,https://www.livestrong.com/article/436793-list-of-high-alkaline-vegetables/ 

  3. Summa Health,https://www.summahealth.org/flourish/entries/2024/03/eat-your-way-to-better-health-why-leafy-greens-are-your-magic-weapon 

  4. Susan Brown,Better Bones,https://www.betterbones.com/alkaline-balance/alkalizing-root-vegetables/#:~:text=That's%20because%20root%20crops%20are,alkalizing%20for%20the%20same%20reasons. 

  5. Dublin City Chiropractic,https://www.dublincitychiropractic.ie/wp-content/uploads/2014/04/listofalkalinefoods.pdf 

  6. Atchayapathra Foods,https://atchayapathrafoods.com/vegetables-nutrition-profiles/#:~:text=Bulb%20vegetables%20such%20as%20onion,source%20of%20copper%20and%20calcium.

  7. Housing.com,https://housing.com/news/stem-vegetables/ 

  8. Tatiana Zanin,Tua Saude,https://www.tuasaude.com/en/alkaline-foods/ 

  9. Jared Meacham,Greatist,https://greatist.com/health/acidic-foods#acidic-foods-chart 

  10. Slater Chiropractic Care,https://www.slaterchirocare.com/storage/app/media/acid___alkaline_foods.pdf

  11. National Library of Medicine,https://medlineplus.gov/ency/patientinstructions/000726.htm#:~:text=Beans%20and%20legumes%20contain%20antioxidants,even%20help%20prevent%20digestive%20cancers.&text=Legumes%20can%20be%20added%20to,breakfast%2C%20lunch%2C%20or%20dinner.