Oxalate <25 mg/serving
Oxalate 25-99 mg/serving
Oxalate ≥100 mg/serving
Raspberries are a pleasant surprise in the oxalate world: 2 mg per cup, essentially nothing. They're also packed with fiber (8g per cup — a third of your daily needs) and antioxidants. The tiny seeds don't contribute meaningful oxalate. Fresh or frozen, raspberries work in yogurt, oatmeal, smoothies, or straight from the container. They're one of the safest berries for kidney stone patients, alongside strawberries.
📊 Nutrition at a Glance
📏 Oxalate by Serving Size
| Serving | Weight | Oxalate | Verdict |
|---|---|---|---|
| 1 cup | 123 g | 2 mg | Low Oxalate |
| 2 x 1 cup | 246 g | 4 mg | Low Oxalate |
| ½ x 1 cup | 61 g | 1 mg | Low Oxalate |
🏷️ Tags
🟢 See all Fruits rated Safe for kidney stones →
🔗 Related Foods
🟢 Safe alternatives (recommended)
⚠️ Other foods in this category to watch
❓ Frequently Asked Questions
Should I avoid Raspberries if I have kidney stones?
Don't overthink this one. Raspberries has 2 mg oxalate per 1 cup. That's solidly safe territory for kidney stones. The number is from Harvard's latest lab work.
What's the oxalate content of Raspberries?
The exact figure: 2 mg of oxalate per 1 cup of Raspberries. Works out to 1.6 mg/100g. This is the number kidney stone patients actually need. Harvard (2024) verified.
Is Raspberries low or high oxalate?
Low. 2 mg per 1 cup puts Raspberries firmly in the low-oxalate category. Safe for regular eating if you're managing kidney stones.
What are the best low-oxalate alternatives to Raspberries?
Look at the 'Safe Alternatives' section right below this FAQ. Those foods are all under 25 mg oxalate per serving and in the same category as Raspberries. Pick from those.
How reliable is the data for Raspberries?
The 2 mg oxalate figure is direct from Harvard's lab — measured, not estimated. The sodium/protein/calcium numbers aren't fully matched yet. When they are, we'll update.