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How Much Oxalate Is in Blueberries (Fresh or frozen)?

Per serving, Blueberries (Fresh or frozen) comes in at 27 mg of oxalate — and 14 mg per 100g when scaled. Both figures are from Harvard T.H. Chan SPH's 2024 laboratory analysis, the reference standard for oxalate content. With the 25 mg per serving line in mind, that places Blueberries (Fresh or frozen) in the Caution group for kidney stone diets.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
27
mg oxalate
per serving
Food: Berries, Blueberries, fresh or frozen
Serving: 1 cup (200 g)
Verdict: 🟡 Caution
Per 100g: 14 mg
Data: Harvard T.H. Chan SPH (2024)
💡 What This Means for Your Diet

In practical terms, Blueberries (Fresh or frozen) sits in the 25-99 mg range with 27 mg per serving, so treat it as a sometimes-food. Keep servings modest, don't stack it with other moderate-oxalate items in one day, and pair it with calcium to blunt absorption.

❓ Related Questions

Why does oxalate per 100g matter?

Normalizing to 100 grams removes serving-size differences, so you can judge which food is genuinely denser in oxalate. It matters most when you eat a bigger or smaller portion than the listed serving. For context, Blueberries (Fresh or frozen) measures 27 mg per 1 cup, rated Caution.

How accurate is the oxalate measurement?

The measurements use ion chromatography, the accepted reference method for oxalate. That means real lab values for each food rather than inferred numbers. Some natural variation exists between samples, but this is the strongest published data set. For context, Blueberries (Fresh or frozen) measures 27 mg per 1 cup, rated Caution.

How does this compare to other foods?

The ratings split at 25 mg (Safe) and 100 mg (Avoid), with 25-99 mg in the Caution band. For context against similar foods, the category pages on OxalateWatch rank every item in that group by oxalate. Applied to Blueberries (Fresh or frozen): 27 mg oxalate per 1 cup — Caution per Harvard (2024).

Blueberries (Fresh or frozen) full page 🟢 Safe foods Caution 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.