Is Elderberries Berries (Elderberries 2) Safe for Kidney Stones?
mg oxalate
per serving
Serving: 1 cup (145 g)
Verdict: 🔴 Avoid
Per 100g: 72 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Elderberries Berries (Elderberries 2) is one of the higher-oxalate options at 105 mg per serving, well above what's advisable for stone formers. Replace it where you can. If you do eat it, small portions, calcium at the same meal, and extra water are the damage controls.
Why does the safe threshold matter?
The 25 mg line is the reference point clinicians use to separate everyday foods from ones that need caution. Every value on this page traces back to Harvard's 2024 lab analysis, so the threshold is applied to measured data rather than estimates. Elderberries Berries (Elderberries 2) comes in at 105 mg oxalate per 1 cup (Avoid) in the measured database.
Can I eat this food every day?
If it's in the Safe zone (under 25 mg/serving), yes — it can be a regular part of your diet. For Caution or Avoid foods, frequency matters. Rotate them with lower-oxalate options throughout the week. Elderberries Berries (Elderberries 2) comes in at 105 mg oxalate per 1 cup (Avoid) in the measured database.
Where does the oxalate data come from?
Harvard T.H. Chan School of Public Health (2024) via the OHF database. These are direct laboratory measurements — the most reliable oxalate data available for food. Elderberries Berries (Elderberries 2) comes in at 105 mg oxalate per 1 cup (Avoid) in the measured database.
Should I also check sodium and calcium?
Definitely. Oxalate is only part of the story — high sodium raises calcium in urine, and dietary calcium (from food, not pills) binds oxalate in the gut. The food's main page lists both, so it's worth checking before you plan around it. For Elderberries Berries (Elderberries 2), the measured oxalate value is 105 mg per 1 cup (Avoid).