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How Much Oxalate Is in Berries?

A standard serving of Berries (1 cup, about 145g) contains 105 mg of oxalate. That works out to roughly 72 mg per 100 grams. These numbers are direct lab measurements from Harvard T.H. Chan School of Public Health (2024), via the OHF database. For context, the safe threshold for kidney stone patients is 25 mg per serving. Based on its 105 mg, Berries falls in the Avoid category.
✓ 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

Why does oxalate per 100g matter?

The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving.

How accurate is the oxalate measurement?

Harvard's 2024 analysis used ion chromatography — the gold standard for oxalate measurement. These are direct lab values, not estimates or database calculations. Variability exists between samples, but this is the most reliable reference available.

How does this compare to other foods?

Foods under 25 mg per serving are rated Safe. Foods between 25-99 mg are Caution. 100+ mg is Avoid. Check the food's category page on OxalateWatch to see how it compares to similar foods.

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.