How Much Oxalate Is in Blueberries (Fresh or frozen 2)?
mg oxalate
per serving
Serving: 1 cup (200 g)
Verdict: 🟡 Caution
Per 100g: 14 mg
Data: Harvard T.H. Chan SPH (2024)
In practical terms, Blueberries (Fresh or frozen 2) 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.
Among fruits, Blueberries (Fresh or frozen 2) sits close to the category average of 21 mg. For context, 101 out of 113 fruits (89%) are rated 🟢 Safe (under 25 mg oxalate/serving). The average fruits in our database has 21 mg oxalate per serving — which means Blueberries (Fresh or frozen 2) is 27% above the category norm. Within its specific category, Blueberries (Fresh or frozen 2) ranks near the middle of the pack. This context matters because two 'Safe' foods can have very different oxalate levels — one might have 5 mg while another has 24 mg. Both are Safe, but the first gives you more dietary flexibility. Browse all fruits rated Caution to compare within the same verdict level.
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. For context, Blueberries (Fresh or frozen 2) 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. Applied to Blueberries (Fresh or frozen 2): 27 mg oxalate per 1 cup — Caution per Harvard (2024).
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. Applied to Blueberries (Fresh or frozen 2): 27 mg oxalate per 1 cup — Caution per Harvard (2024).