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Berries — Low or High Oxalate?

Based on Harvard's 2024 lab measurements, Berries falls in the **Low Oxalate** range (under 25 mg/serving). That's the safest category for kidney stone patients — you can eat this food regularly without oxalate concerns. At 1 mg per serving, Berries is a dependable low-oxalate choice.
✓ Medically Reviewed Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
1
mg oxalate
per serving
Food: Berries, Cranberries, dried
Serving: 1/4 cup (40 g)
Verdict: 🟢 Safe
Per 100g: 2 mg
Data: Harvard T.H. Chan SPH (2024)
💡 What This Means for Your Diet

What this means: Berries is rated Safe (🟢). At 1 mg oxalate per serving, it's well under the 25 mg safety threshold. You can include it regularly in a kidney stone diet. Pair it with calcium-rich foods (dairy, fortified plant milks) for additional protection, and drink plenty of water throughout the day.

❓ 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 Safe 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.