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Berries — Low or High Oxalate?

Based on Harvard's 2024 lab measurements, Berries falls in the **High Oxalate** range (100+ mg/serving). This is the category kidney stone patients need to be most careful with — consider limiting or substituting. At 105 mg per serving, Berries is one to approach with caution.
✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
105
mg oxalate
per serving
Food: Berries, Elderberries, raw, black
Serving: 1 cup (145 g)
Verdict: 🔴 Avoid
Per 100g: 72 mg
Data: Harvard T.H. Chan SPH (2024)
💡 What This Means for Your Diet

What this means: Berries is rated Avoid (🔴). At 105 mg oxalate per serving, Berries exceeds the 100 mg threshold. Kidney stone patients should limit or avoid this food. If you do eat it, keep portions very small, pair it with calcium, and drink extra water. Check the full food page for safer alternatives.

❓ Related Questions

What's the difference between 'Low' and 'Safe'?

Low Oxalate means under 25 mg per serving — the same threshold as Safe. They're equivalent in practice. The verdict system uses Low/Moderate/High to describe oxalate categories and Safe/Caution/Avoid to recommend dietary action.

Can oxalate levels change with cooking?

Yes. Boiling and discarding water can reduce soluble oxalate by 30-50% in many vegetables. Check the food's main page or cooking-specific angle page for details on preparation effects.

Is 'Low Oxalate' the same as 'No Oxalate'?

No — almost all plant foods contain some oxalate. 'Low Oxalate' means under 25 mg per serving, which is considered safe for kidney stone patients. Only purified products like sugar, oil, and salt have near-zero oxalate.

Berries full page 🟢 Safe foods Avoid foods
This is dietary reference information, NOT medical advice. Talk to your doctor or a registered dietitian before changing your diet. Oxalate tolerance varies by person, stone type, and medication.