Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 145 g | 105 mg | Avoid |
| 2 x 1 cup | 290 g | 210 mg | Avoid |
| ½ x 1 cup | 72 g | 52.5 mg | Caution |
🏷️ Tags
🔗 Related Foods
❓ Frequently Asked Questions
Should I avoid Berries if I have kidney stones?
Straight talk: Berries is high in oxalate. 105 mg per 1 cup puts it firmly in the avoid zone (100+ mg). Kidney stone patients should limit this one. Harvard measured it, not us.
What's the oxalate content of Berries?
105 mg — that's the oxalate in a standard 1 cup of Berries. For the 100g comparison freaks: 72 mg. Source is Harvard's 2024 food analysis project.
Is Berries a high-oxalate food?
Yeah, it's high. 105 mg per 1 cup is way over the safe threshold. Berries belongs in the 'limit severely' column.
What can I eat instead of Berries?
The easiest move: swap Berries for any 🟢 Safe food in the related foods grid. They're all under 25 mg per serving and verified by Harvard's 2024 data. Problem solved.
Can I eat Berries if I pair it with dairy?
The calcium trick works: dietary calcium + oxalate in the same meal = some of the oxalate gets bound up and pooped out instead of absorbed. So yes, have dairy with Berries. Same meal timing matters.
How much sodium does Berries have?
Low sodium: 6 mg/100g. That's a non-issue for kidney stones. Just don't undo it by drowning it in salt during cooking.
Does boiling Berries reduce the oxalate?
Yes — boiling Berries and dumping the water can cut oxalate by roughly 30-50%. The oxalate dissolves into the water, and you pour it out. Steaming does way less. Raw = max oxalate.