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How Much Oxalate Is in Elderberries Berries (Elderberries 2)?

Measured value: 105 mg oxalate in a standard 1 cup of Elderberries Berries (Elderberries 2) (145g). On a per-100g basis that's 72 mg. The data is Harvard T.H. Chan SPH (2024) lab analysis. The 25 mg per serving cutoff puts Elderberries Berries (Elderberries 2) in the Avoid category — one to avoid for stone patients.
✓ Lab-Verified Data Based on Harvard T.H. Chan SPH oxalate data (2024) and NKF/AUA dietary guidelines.
105
mg oxalate
per serving
Food: Berries, Elderberries, raw, black
Serving: 1 cup (145 g)
Verdict: 🔴 Avoid
Per 100g: 72 mg
Data: Harvard T.H. Chan SPH (2024)
💡 What This Means for Your Diet

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.

❓ Related Questions

Why does oxalate per 100g matter?

The per-100g number lets you compare foods on an equal-weight basis, regardless of serving size. It's useful when two foods have very different typical serving sizes, or when you eat more or less than a standard serving. Applied to Elderberries Berries (Elderberries 2): 105 mg oxalate per 1 cup — Avoid per Harvard (2024).

How accurate is the oxalate measurement?

These values come from Harvard's 2024 ion-chromatography analysis — the gold-standard method for oxalate. Real measured data rather than estimates. Sample-to-sample variation exists, but no published source is more dependable for food oxalate. For context, Elderberries Berries (Elderberries 2) measures 105 mg per 1 cup, rated Avoid.

How does this compare to other foods?

Anything under 25 mg per serving is Safe; 25-99 mg is Caution; 100 mg or more is Avoid. The category pages on OxalateWatch list foods side by side, so you can see where this one ranks. For Elderberries Berries (Elderberries 2), the measured oxalate value is 105 mg per 1 cup (Avoid).

Elderberries Berries (Elderberries 2) full page 🟢 Safe foods Avoid 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.