Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Blackberries, like their raspberry cousins, are very low in oxalate at 2 mg per cup. The seeds don't matter here. They're rich in vitamin C at food-level doses and provide fiber and antioxidants. Fresh blackberries in summer, frozen the rest of the year — both are fine. The dark color doesn't indicate high oxalate. If you've been avoiding blackberries because they look like they 'should' be high in something, you can stop worrying. They're safe.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 144 g | 2 mg | Safe |
| 2 x 1 cup | 288 g | 4 mg | Safe |
| ½ x 1 cup | 72 g | 1 mg | Safe |
🏷️ Tags
🟢 See all Fruits rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Can I eat Blackberries with kidney stones?
Safe pick. 2 mg oxalate per 1 cup means Blackberries is comfortably in the green zone. Harvard's 2024 lab data says so. No need to track this one obsessively.
How much oxalate is in Blackberries?
The exact figure: 2 mg of oxalate per 1 cup of Blackberries. Works out to 0 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Blackberries a high-oxalate food?
Definitely low. 2 mg oxalate per 1 cup. That's the green zone. No restrictions needed for this food.
What can I eat instead of Blackberries?
There are almost always safer swaps in the same food family. For Blackberries, check the related foods section below — the green-marked ones are your best bets. All verified by Harvard (2024).
How reliable is the data for Blackberries?
The oxalate number for Blackberries — 2 mg per serving — is from Harvard's 2024 lab analysis. That part is solid. The USDA nutrition data (sodium, protein, calcium) is still being matched — we'll update when it's available.