Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
📊 Nutrition at a Glance
Concentration is what separates this entry from its family: drying, grinding, and juicing pack the oxalate of the whole food into a smaller serving, so concentrated forms usually measure higher than fresh ones of the same base. Elderberries Berries (Elderberries) sits at 51 mg per serving, in the middle of the family range. Where a recipe allows the fresh form it is generally the lighter pick; where only the concentrated form works, portion size is the lever that keeps the daily budget intact. Related forms in this family: Blackberries Berries (45 mg), Elderberries Berries (Elderberries 2) (105 mg), Huckleberries Berries (39 mg).
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 2 tbsp | 16 g | 51 mg | Moderate Oxalate |
| 2 x 2 tbsp | 32 g | 102 mg | High Oxalate |
| ½ x 2 tbsp | 8 g | 25.5 mg | Moderate Oxalate |
🏷️ Tags
🔗 Related Foods
❓ Frequently Asked Questions
Is Berries safe for kidney stones?
You can have it. Just be aware that at 51 mg oxalate per 2 tbsp, Berries isn't in the all-clear zone. Think 'sometimes food,' not 'everyday food.'
How much oxalate is in Berries?
Quick math: 2 tbsp of Berries = 51 mg oxalate. 100g = 316 mg. Both numbers come from Harvard's latest lab measurements. Not AI, not a database, actual lab work.
Is Berries a high-oxalate food?
Moderate. Berries has 51 mg oxalate per 2 tbsp — not high enough to panic, not low enough to ignore. Portions matter with this one.
What can I eat instead of Berries?
Plenty of options. Scroll down to Related Foods — every 🟢 green item there is a lower-oxalate alternative to Berries. Same food group, way less oxalate.
How much sodium does Berries have?
Sodium's not the issue here. Berries has 6 mg per 100g — comfortably low. No need to worry about salt pushing extra calcium into your urine with this food.
How much Berries is safe to eat?
Size matters. 2 tbsp of Berries = 51 mg. Cut it in half, you're at roughly 25.5 mg. If you love this food, the half-portion strategy is your best compromise.